Searching for something new to help transform your diet? Look no further than flaxseeds!
I know, I sound like a spokesperson for the flaxseed lobby already, but these little guys seriously pack a nutritious punch.
Flaxseeds come from the flax plant, an annual herb used as both food and medicine for thousands of years, and its health benefits have been speculated about ever since their first introduction to our diets.
But recently, modern medicine has begun generating an ever-increasing amount of promising research into their effects.
So, here we have a natural product with a huge history of use that is also tasty and dense with nutrients? Count me in.
Touted as a wonder food, whole flaxseeds and their derivatives (ground, crushed, milled, linseed oil) are a source of a bounty of important nutrients.
They’re an excellent source of vitamin E, the B complex vitamins including riboflavin, niacin, thiamin, B6, and folate, and minerals like manganese, potassium, calcium, iron, magnesium, zinc, selenium, and more.
This can help improve digestive health and relieve constipation, as well as lower total blood cholesterol including “bad” low-density lipoprotein cholesterol levels.
These fats are so important because of their integral role in strengthening cell membranes, making hormones that regulate blood clotting, and aiding in the contraction and relaxation of artery walls.
Health Benefits
Alright – now that we know what’s in flaxseeds, let’s dive right in to the health benefits.
Digestive Health
Flaxseed contains 8 grams of fiber per serving. The recommended daily intake of fiber is anywhere from 25 to 38 grams.
The fiber in flaxseed has been used for millennia, by Hippocrates for relief of intestinal discomfort and even by Charlemagne who passed laws requiring its production.
Present in flaxseed are both soluble and insoluble fibers, helping to steady the passage of food through the intestines.
Heart Health
The Centers for Disease Control and Prevention (CDC) report that nearly 1 in 3 Americans suffer from high blood pressure, also known as hypertension.
When left untreated, high blood pressure can lead to numerous problems, increasing your risk for a heart attack, kidney disease, stroke, or vascular dementia.
Like I mentioned at the beginning, flaxseed can come in a few different forms. You may be wondering, which one contains the most health benefits?
Most experts tend to recommend ground over whole flaxseed. The ground form is much easier for your body to digest, as the whole flaxseed itself might actually pass through your intestine undigested. If that happened, you wouldn’t be getting most of the benefits I’ve listed.
The seed can be purchased in bulk in grocery or health food stores. If you happen to only find the whole seeds, you can grind them in a coffee grinder and store them in an airtight container. To keep the whole seeds fresh, you might keep them in your refrigerator.
Flaxseeds can be used in a number of ways in different foods and meals to add flavor, texture, and health benefits, including:
Greek yogurt
Applesauce
Pumpkin bread
Oatmeal
Muffins
Smoothies and shakes
Chicken (sprinkled on top)
Granola bars
Breakfast cereal
When eating flaxseed, just like with any other source of high fiber, you should drink plenty of fluids to maximize its digestive benefits.
Conclusion
Yet again, another food has proven worthy of inclusion in a well-balanced diet.
Of course, once all that research has come through and we have the final word on it, flaxseed still won’t be the ultimate solution to all your health problems. Some research still needs to be done on flaxseed to fully determine its benefits and find out if there are any real negatives.
What’s your take on the health benefits of flaxseeds? Have anything else you’d like to share? Let me know in the comments below!
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Mike Matthews
Mike Matthews is the founder of Legion as well as the author of several award-winning fitness books, including Bigger Leaner Stronger, Muscle for Life, and The Shredded Chef.
His simple and science-based approach to building muscle, losing fat, and getting healthy has sold over a million books and helped thousands of people build their best bodies ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.
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Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
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Some popular pre-workouts are all-natural. Some contain the right mix of high-quality ingredients. Some provide clinically effective doses. But only Pulse checks each of these boxes.
Pulse doesn’t just “contain natural ingredients''—every ingredient is naturally sourced from plants and animals. Pulse contains no artificial or synthetic substances of any kind.
Every serving of Pulse contains 15.1 grams of active ingredients that have been shown to be safe and effective in peer-reviewed scientific research.
Every active ingredient in Pulse is backed by published scientific studies that show benefits in healthy humans.
Pulse contains no harsh stimulants that wind you up and burn you out. Instead, it contains a 1:1 ratio of caffeine and L-theanine, which produces a smooth energy rush and comfortable comedown.
We carefully examined 508 pages of scientific research to find out exactly what should and shouldn’t be in a pre-workout supplement.
Every bottle of Pulse is guaranteed to provide exactly what the label claims and nothing else—no heavy metals, microbes, allergens, or other contaminants.
While these types of chemicals may not be as dangerous as some people claim, studies suggest that regular consumption of them may indeed be harmful to our health. And that’s why we don’t put any of them into our products.
Before you buy a sports supplement, you should know that it's clean, safe, and transparent. And that's exactly what Labdoor's third-party testing and certification means.
It's hard to know for sure, but this probably makes Pulse the most-popular all-natural pre-workout supplement in the world.
If you don’t absolutely love this product, just let us know, and we’ll give you a full refund on the spot. No forms or return necessary.
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Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab by Labdoor™, the gold standard of third-party lab testing.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.
This product doesn’t just “contain natural ingredients”—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic sweeteners or flavors of any kind.
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Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
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