The Benefits Of Ground Flaxseed In Smoothies
Flaxseeds might be tiny, but a load of nutrition is packed into the little gems. For about 40 calories and three grams of fat, a tablespoon of ground flaxseed will add essential vitamins and minerals to your favorite smoothie. The seeds add a mildly nutty flavor as well to pair nicely with most kinds of fresh fruit and juice.
How To Make A Healthy Flax Seed Smoothie
I recommend starting with ground flax seeds, rather than whole ones, because the ground form is easier to digest giving you the maximum potential benefits.
Your blender may or may not be able to completely grind the whole flax seeds, so I think its just easier to start with ground.
You can add ground flax seed to ANY smoothie combination to make it a flax seed smoothie, so feel free to get creative. The combination below creates a slightly sweet and tart tropical flavor, which I think hides the flax flavor very nicely, but you may also love these smoothie flavors:
Flax Seeds Are A Rich Source Of Lignans Which May Reduce Cancer Risk
Lignans are plant compounds that have antioxidant and estrogen properties, both of which can help lower the risk of cancer and improve health (
Observational studies show that those who eat flax seeds have a lower risk of breast cancer, particularly postmenopausal women .
Additionally, according to a Canadian study involving more than 6,000 women, those who eat flax seeds are 18% less likely to develop breast cancer .
However, men can also benefit from eating flax seeds.
In a small study including 15 men, those given 30 grams of flax seeds a day while following a low-fat diet showed reduced levels of a prostate cancer marker, suggesting a lower risk of prostate cancer .
Flax seeds also appeared to have the potential to prevent colon and skin cancers in laboratory and animal studies. Yet, more research is needed to confirm this .
Nevertheless, the evidence thus far points to flax seeds being a potentially valuable food in the fight against various cancers.
Flax seeds contain a group of nutrients called lignans, which have powerful antioxidant and estrogen properties. They may help in preventing breast and prostate cancer, as well as other types of cancer.
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Flax Seeds May Lower Blood Pressure
Studies on flax seeds have also focused on its natural ability to lower blood pressure .
A Canadian study found eating 30 grams of flax seeds daily for six months lowered systolic and diastolic blood pressure by 10 mmHg and 7 mmHg, respectively .
For those who were already taking blood pressure medication, flax seeds lowered blood pressure even further and decreased the number of patients with uncontrolled high blood pressure by 17% .
Furthermore, according to a large review that looked at data from 11 studies, taking flax seeds daily for more than three months lowered blood pressure by 2 mmHg .
While that might seem insignificant, a 2-mmHg reduction in blood pressure can lower the risk of dying from stroke by 10% and from heart disease by 7% .
Flax seeds have been proven to lower blood pressure and are especially helpful for those with high blood pressure.
Ho To Store Flaxseeds
The many nutrients are particularly well available in freshly ground flax seeds. But beware! So that the fats do not become rancid, you should consume the flax seeds quickly.
Ground flax seeds become resinous and rancid faster than other seeds, because the high-quality linseed oil in flax seeds is extremely sensitive to atmospheric oxygen. It is therefore important to store the flax seeds properly.
Put the ground flax seeds in an airtight and opaque container. You can use preserving jars or plastic containers, e.g. from Tupperware.
Keep freshly ground flax seeds in the refrigerator for up to seven days. Ground flax seeds are best used immediately to maximize nutrient uptake. However, you can keep them in the refrigerator for several days. Alternatively, you can freeze the freshly ground seeds in small usable portions. I use them up to 6 months.
Whole flax seeds can be kept in the refrigerator for up to a year after opening the package.
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Place The Fruits And Veggies In The Blender
Now, grab your blender and place it on the counter. We always like to remind people to put the blender in a safe spot on the counter where no kids or dogs can yank on the cord. Trust us, it can happen. Open the lid of the blender and start adding in the fruit. Start with the banana first. As a reminder, it should already be ripe. Next, toss in the frozen blueberries. The frozen blueberries add a little bit of iciness to the smoothie but add more flavor than plain ice.
At this time, you can also add the only veggie: your spinach.
Nutty Flax And Berry Smoothie
This flax and berry smoothie is nutty, creamy, and a delicious way to start your day! Packed with fiber and protein, thanks to ground flax and heart-healthy almond butter.
Lately, Ive been on a huge smoothie kick.
I think its because I can feel spring coming. The days are longer, the weather is warming, flowers are just starting to peek their heads out of the ground. Most importantly, all of the snow has melted.
Ive been craving fresh, spring flavors. Like berries, for example.
I dream of going berry picking and bearing home berries upon berries, destined for pies and tarts and crumbles and cobblers.
And, of course, for eating as-is, in their pure and delicious natural state.
For now, Ill settle for some organic frozen berries and happily resume my spring dreaming.
I love this flax and berry smoothie for so many reasonsone of the more superficial being the color. But the gorgeous, deeply purple hue makes me happy.
The other reasons are more sound and health based.
This smoothie is one of my favorite morning pick-me-ups. Almond butter gives it a good dose of protein, healthy fat, vitamin E, and iron. Ground flax adds additional fiber, antioxidants, and omega-3 fatty acids. Berries also lend to the antioxidant benefits of this smoothie.
Neat, right? Sorry, total infographic nerd.
A bit of Chia seeds and floral honey round out this dairy-free smoothie for good measure.
and heres a few things you may need for this recipe:
- Yield:1 large, 2 small 1x
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The Tropical Flaxseed Smoothie
Talk about flaxseed smoothies all you want, but if they do not have orange, carrot, or banana, are they even a smoothie? Take the power of citrus and combine it with the taste of tropical fruits, and you get a perfect flaxseed smoothie recipe to lose weight in a natural way. All the vitamins can keep you healthy and glowing as well.
What Youll Need?
- ¼ cup low-fat milk
How To Prepare?
Add all the ingredients and blend them on the lowest setting. Pour it in a glass when the mixture is smooth. You can top it off with carrot slices or any berries to add a different taste. It is best for summers and hot weather. It can also be taken after workouts for a much-needed boost of energy.
Flaxseed For Weight Loss
Looking at the main nutrients contained in flaxseeds has already helped us to understand how they can have a positive impact on our health and help to reduce the risk of some chronic diseases, but how do they help with weight loss?
Flaxseeds can play a crucial role in any weight loss diet or program. Firstly, they help your digestive system stay in tip-top shape, which is important whether you are trying to lose some pounds or not. Also, the fact that Omega-3 fatty acids reduce inflammation may help people with weight issues. In an inflamed body, our master weight control hormone does not work as it should, causing us to gain weight.
And lastly, weve seen how fibers can help you to feel satiated for longer after eating. Clearly, this will help you to eat less often, which will also support your diet.
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How Much Flax Seeds Should You Put In A Smoothie
If youre new to eating flax seeds, you may want to start with just 1 tablespoon to see how your body handles the fiber. I think its always a good idea to start small, so you can build up your tolerance.
Eating flax seed may increase your bowel movements , but it may also bring up some gas and bloating as your body adjusts.
Once youre into a regular flax-eating routine, I like to add 2 tablespoons of ground flax seed to my smoothie to help keep me feeling full for hours. You can add more if you like, but much more than 2 tablespoons and I think the flavor and texture start to become a little too noticeable.
How To Store Flaxseed Oil
Flaxseed oil is very sensitive to light and air. The fatty acids oxidize when stored improperly and the oil then tastes bitter. Flaxseed oil should therefore be bottled in a dark glass bottle and stored in a cool, dark place in the refrigerator. It should be used up within a few weeks. To prolong the shelf life of flaxseed oil, simply store it in the freezer. There it remains liquid due to its low melting point down to about -20 Â° C.
Shady sides of flaxseed oil, which has a lot of vitamin E in addition to Omega 3: Once the bottle is open, it quickly becomes rancid. This spicy tasting oil is only suitable for use in cold cuisine. “The long-chain, polyunsaturated fatty acids are very sensitive to heat. Therefore it is also very good to use in a smoothie.
Eating Flaxseed In Smoothies
While you can eat whole flaxseeds, they don’t digest as well as ground flaxseed. If you don’t digest the tiny seeds, you won’t reap the nutritional and health benefits they offer. Most supermarkets and health food stores sell ground flaxseed, but if you buy them whole, grind them in a coffee grinder before adding to your smoothie. Add the flaxseed before you blend you the smoothie so it is well-incorporated into the entire drink. Start with a teaspoon or so until you get used to the new texture and subtle flavor, and work your way up to a tablespoon.
Health Benefits Of Flaxseed Smoothies
All of the benefits and therapeutic properties of flaxseed are yet to be discovered. However, a lot has been done to prove it can help with a long list of problems as well as preventing some in the first place. Here are some of the biggest benefits of including flaxseed in your diet.
Protection Against Cancer Flaxseed has omega-3 fatty acids, which are thought to disrupt cancer cell growth. It may help in preventing the development of cancer cells altogether.
Lowering Cholesterol The omega-3, phytosterols, and fiber in flaxseed can help in boosting heart health. They may help by reducing cholesterol and blood pressure changes. The lignans may help in protecting against numerous cardiovascular and some chronic diseases. The research by Iowa State Universitys Nutrition and Wellness Research Center in 2010 saw a decrease in cholesterol of nearly 10% in men. Unfortunately, it did not have the same or almost the same effect on women.
Improving Blood Sugar Flaxseed may reduce the risk of chronic diseases like diabetes due to its anti-inflammatory effect. As per a small study conducted in 2013, the participants who took 13g of flaxseed every day for 12 weeks had lower glucose and insulin levels than before. Study participants included men and women with obesity, prediabetes, and women who had undergone menopause.
What About Flaxseed Oil
The resurgence of the use of flaxseed oil is due to its nutritional properties and health benefits.
Its usually extracted by a process called cold pressing.
Given that oil is sensitive to heat and light, its best kept in dark glass bottles and stored in a dark, cool place like a kitchen cabinet.
Because some of its nutrients are heat sensitive, flaxseed oil is not suitable for high-temperature cooking.
Nevertheless, some studies have shown that using flaxseed oil in light stir-frying of up to 350°F/177°C did not cause any reduction in the quality of the oil (
Benefits Of Flax Seeds
Ground flax is one of my favorite additions to smoothies! Here are a few reasons why I love it:
- Flax seeds are rich in ALA, a plant-based omega-3 fatty acid. The body doesnt make this type of essential fatty acid on its own, so it must be obtained through food. Consuming ALA has been linked to a lower risk of heart disease and a lower risk of stroke.
- Flax seeds are a rich source of lignans. Lignans may help to lower the risk of cancer, including breast cancer in women and prostate cancer in men.
- Just one tablespoon of ground flax has 3 grams of fiber, including both soluble and insoluble fiber. Soluble fiber may help to balance blood sugar and lower cholesterol levels.
- Consuming 3 tablespoons of flax seed a day may help to lower LDL bad cholesterol and your overall cholesterol levels.
- A Canadian study suggests that eating 30mg of flax for 6 months can significantly lower blood pressure, which may also help lower the risk of dying from a stroke or heart disease.
- Adding 10-20 grams of ground flax to a daily diet for at least month, has been shown to help lower blood sugar levels in people with Type 2 diabetes by up to nearly 20% in some cases.
The plant-based protein found in ground flax has also been shown to be just as satisfying and filling as animal protein, according to this study, so this smoothie recipe should keep you feeling full!
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Reasons Why You Should Eat Flaxseed Everyday
Now you know how much flaxseed per day is good for you, then you may want to know why you should consume it daily.
1. Flaxseeds Improve Heart Health
High cholesterol level is associated with cardiovascular problems including heart disease. Various studies have shown that consumption of flaxseeds helps lower cholesterol levels as they contain fiber and omega-3 fatty acid. Consumption of 30 grams of ground flaxseeds per day lowers LDL cholesterol level more efficiently than taking cholesterol lowering medications.
2. Flaxseeds Reduce Symptoms of Metabolic Syndrome
Metabolic syndrome is one of the underlying causes of type 2 diabetes and cardiovascular diseases. Characteristics of the syndrome include excess belly fat, high blood sugar and high blood pressure. Metabolic syndrome can affect your long-term health due to reduced energy resulting from glucose and insulin resistance.
Consumption of flaxseeds can help treat this condition. A study conducted recently found that making flaxseeds part of your daily diet helps to reduce obesity and the symptoms of metabolic syndrome.
3. Flaxseeds Reduce Inflammation
While normal inflammation is a natural process in the healing process, excess inflammation can cause many health problems, including damage to joints, arteries and tissues. Causes of excess inflammation include toxins, unhealthy diet and free radicals. Taking a healthy diet that is rich in nutrients including vitamins and minerals can help reduce inflammation.
Flax Seeds Are High In Omega
If you are a vegetarian or dont eat fish, flax seeds can be your best source of omega-3 fats.
They are a rich source of alpha-linolenic acid , a mostly plant-based omega-3 fatty acid .
ALA is one of the two essential fatty acids that you have to obtain from the food you eat, as your body doesnt produce them.
Animal studies have shown that the ALA in flax seeds prevented cholesterol from being deposited in the blood vessels of the heart, reduced inflammation in the arteries and reduced tumor growth (
Furthermore, a recent review of observational data concluded that ALA had heart health benefits comparable to eicosapentaenoic acid and docosahexaenoic acid , two of the more well-known omega-3 fats .
Flax seeds are a rich source of the omega-3 fatty acid ALA. Plant-based ALA fatty acids are proven to have heart health benefits and are linked to a lower risk of stroke.
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Banana Almond Flax Smoothie
Banana Almond Flax Smoothie is like dessert for breakfast and I just cant get enough of it! Once you try this smoothie youre going to have to keep an extra stock of frozen bananas on hand at all times, its definitely a smoothie youll want to make regularly. It has a deliciously nutty flavor and its perfectly complimented by the sweet bananas.
How To Use Chia And Flax Seeds In Smoothies
Yes, thats right! Eating chia seeds and flaxseeds together will give you a lot of vitamins and minerals. Start by eating a small amount of seeds a day. You can also add them to smoothies, smoothie bowls, oatmeal, cereal, granola bars, and more.
The seeds are a good source of omega-3 fatty acids, which are essential for healthy brain function. They are also high in fiber, protein, calcium, magnesium, iron, zinc, manganese, selenium, vitamin B6, folate, riboflavin, thiamine, niacin and pantothenic acid.
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How Do I Use Flaxseed In Smoothies
Q: You have a nice green smoothie on here that sounds terrific, but I dont have flaxseed oil. I have flaxseed itself can I use it, and where do I find flaxseed oil?
Sent by Phyllis
Editor: You can definitely substitute flaxseeds for flaxseed oil in smoothies. I would recommend grinding it up first or buying ground flaxseed so the texture of the smoothie isnt too gritty. Heres a recipe for a smoothie that uses ground flaxseed: