Were you aware that flax seeds contain some of the most beneficial ingredients for your bones? Here are the advantages of flax seeds for bone health that you should be aware of Your bones play a crucial role in maintaining your stature, allowing you to walk confidently and engage with the world energetically.
However, over time, the aging process inevitably weakens your bones. Although aging contributes to weakened bones, other factors, such as inadequate nutrition, also play a role.
While aging is a natural process beyond your control, your dietary choices are within your grasp. Consuming a nutritious and well-balanced diet that includes superfoods like flax seeds is crucial for maintaining optimal bone health. Let’s explore the benefits of flax seeds for your bones.
What are the benefits of flax seeds for bone health?
Despite their small size, flaxseeds boast significant nutritional value. Nutritionist Poonam Duneja outlines the key benefits of flaxseeds for bone health:
1. Rich in Omega-3 Fatty Acids:
Flax seeds are an exceptional source of alpha-linolenic acid (ALA), a healthy omega-3 fatty acid. Research in the Journal of Food Biochemistry indicates that fatty acids support overall bone health, reducing the risk of bone diseases, fractures, and bone loss. Flax seeds also provide essential minerals such as manganese, copper, magnesium, phosphorus, and fiber, crucial for promoting bone health.
2. Rich in Lignan:
Flax seeds are recognized as the richest known source of lignan, a plant polyphenol. Studies in Pharmaceuticals highlight flaxseed as a major supplier of this compound. Lignans, found in fiber, offer antioxidant benefits, balance hormones, and reduce the risk of bone density loss in postmenopausal women, contributing to sustained bone health.
3. Rich in Fiber:
Fiber enhances the absorption of vital minerals like calcium and magnesium, reinforcing bone strength. Adequate nutrient absorption maintains bone density, preventing weakness. Flax seeds offer an excellent dietary fiber option, contributing to a balanced diet.
How to add flax seeds to your diet?
Knowing the bone-boosting benefits of flax seeds, here are practical ways to include this remarkable seed in your healthy diet:
1. Flax Seeds Powder:
Easily create flax seed powder by grinding the seeds and adding the powder to regular chapatti flour. Additionally, sprinkle flax seed powder on yogurt, and salads, or blend it into smoothies.
2. Roasted Flax Seeds:
Roast flax seeds for a tasty snack or add them to salads, incorporating a crunchy element into your diet.
3. Flax Seed Oil:
Substitute refined oil with flax seed oil for cooking. Rich in omega-3 fatty acids, fiber, and magnesium, flax seed oil contributes beneficial nutrients to your overall health.
flax seeds contribute to bone health, but they are not a miraculous remedy for bone diseases. Moderation in consumption can reduce the risk, but consulting with a doctor is essential for a comprehensive approach to bone health.