I’ve been trying to shed a few pounds that I’ve put on, and was curious about whether certain foods are better than others for losing weight.
I recently started looking into the health benefits of flax seeds and I was curious about whether it helps you lose weight.
Here’s what I found.
As a general rule, flax seeds do not help you lose weight.
Compared to other foods flax seeds are low in calories which is good for weight loss.
But, flax seeds are consumed in small amounts and as a result, they don’t have a significant impact on your diet.
Flax seeds are usually only added in small amounts to other foods such as smoothies, or ground up and added to sauces.
However, flax seeds are considered a superfood and are high in certain nutrients.
So, below I will explain what nutrients are found in flax seeds, as well as how they should be used to help with digestion.
Are Flax Seeds Good for Losing Belly Fat?
I’ve noticed from time to time my stomach looks a bit bigger than normal.
So, I’ve been looking for ways to keep my belly trim.
I wondered whether flax seeds could help, or whether they can have the opposite effect.
Generally, flax seeds are good for losing belly fat.
Flax seeds contain many beneficial nutrients, which help the body burn fat efficiently.
They are also high in fiber which increases the health of the digestive system and improves the body’s ability to burn fat.
Certain body types are more susceptible to belly fat than others.
Some people naturally have a large build that promotes the development of body fat.
However, it generally indicates you’re consuming too many calories.
Various foods are particularly high in calories, such as sugary foods like donuts and sodas sweetened with sugar.
And consuming even a small amount can cause you to reach your daily calorie intake.
If you exercise regularly it will burn off some of the excess calories.
But, consistently eating within the recommended daily calorie intake also has a major effect.
So, flax seeds in combination with the other factors of exercise, and otherwise eating healthy foods will help burn belly fat.
Fiber and burning belly fat
There have been studies that have looked at how the amount of fiber a person consumes and whether they put on belly fat.
It was shown that there can be a 3% decrease in the likelihood of developing belly fat when you increase your fiber intake by around 30%.
The recommended amount of fiber an adult should consume in a day is 25 to 30 grams a day from food.
One tablespoon of flax seeds contains about 5% to 10% of your recommended daily fiber intake.
Therefore, you would need to consume quite a large amount of flax seeds to get minor gains in burning belly fat.
Large is a relative term in this instance.
Since, flax seeds are generally added to foods in small amounts.
And when you do, you generally only use about a tablespoon.
Medical professionals have also recommended that you don’t consume more than 5 tablespoons of flax seeds in a day.
If you consume the maximum daily amount of flax seeds that are recommended you can see a reduction in the chances of putting on belly fat by 10% to 15%.
However, all things considered, just adding flax seeds to your diet or consuming more flax seeds are very likely to make only a small difference if any to the amount of belly fat you put on or have.
Does Your Body Digest Flax Seeds?
Although I hate to admit it, I have observed that food can go undigested.
And when it finally leaves your body certain foods remain unchanged.
So, I was curious whether your body digests flax seeds?
Flax seeds will pass through the body undigested unless they are ground, or you thoroughly chew them.
Flax seeds are small, and difficult to chew thoroughly enough that they become crushed.
So, grinding flax seeds is a good way to get all of the nutrients from flax seeds.
Once, flax seeds are ground they will begin to break down faster than fresh flax seeds, as they aren’t protected by the hardened exterior of the flax seed
(in this article I answer a common question o get asked; can we eat chia seeds in fast).
Therefore, it’s best to prepare ground flax seeds soon after making them.
It’s also possible to find pre-ground flax seeds in grocery stores and they come in resealable packages.
Some people favor raw foods overcooked foods.
It can sometimes be difficult to find raw flax seeds rather than roasted flax seeds at well known supermarkets and grocery stores such as Krogers.
Walmart and Trader Joe’s generally have raw flax seeds, as well as ground, and roasted flax seeds.
But, be sure to thoroughly check the label as sometimes they don’t say on the front whether they are roasted or raw.
And it’s very easy to buy roasted flax seeds by mistake.
Can you eat raw flax seeds?
According to Claudia Thompson, a PhD nutritionist, eating raw flax seeds is perfectly fine.
In researching flaxseeds I came across some sources that said that eating raw flax seeds can contain toxins.
However, no studies were cited.
I also have heard people say that they regularly eat raw flax seeds without issues so I dug a bit deeper.
How Much Flaxseed Should I Take for Digestion?
I found out that flax seeds contain a high amount of fiber and other nutrients that are good for your digestive health. But, I wanted to know how much you should eat.
Here’s what I found.
1 to 5 tablespoons of flax seeds is recommended for digestion by medical professionals.
A maximum of 5 tablespoons of flax seeds per day is recommended.
As flaxseeds contain high amounts of certain nutrients that can cause an excess in your body which can lead to health issues.
Grinding flax seeds allows for better absorption of the beneficial nutrients in flaxseeds.
Many people have reported that they add a tablespoon of ground flax seeds to oatmeal, smoothies, salads, and virtually any other dish.
Flax seeds have a nutty, slightly earthy flavor and pair well with both sweet and savory foods.
Do Flax Seeds Contain Zinc?
I’ve heard that flax seeds are a superfood, and I’ve been looking at making sure I get enough zinc in my diet.
So, I took a look at whether flax seeds contain zinc.
Flax seeds contain 3.34 mg of zinc per 100g, according to nutritional data provided by USFDA.
The recommended daily intake of zinc for an adult is 8 mg for females, and 11 mg for males.
Based on that, it can be difficult to get your daily zinc requirements from flax seeds alone.
And generally, meat, seafood, and dairy are the best options to get the recommended daily amount of zinc.
For vegans, the best foods to consume to get the zinc you need are:
|Food||% daily zinc intake for an adult per average serving|
On top of that if you are vegetarian, or aren’t a very strict vegan the following foods are a good source of zinc:
|Food||% daily zinc intake for an adult per average serving|
|Cheddar and mozzarella cheese||8%|
On average, a person will consume 3 to 4 meals a day, such as breakfast, lunch, and dinner.
Based on the above percentages, you can see that if you consume one of these foods that are high in zinc at every meal.
You generally, still will only reach 40% to 50% of your recommended daily zinc intake.
So, it can be beneficial to incorporate supplements.
Do Flax Seeds Contain Vitamin B-12?
I’ve been looking into the nutritional benefits of flax seeds and was curious whether they contain vitamin B-12.
I looked at the data from lab tests done on flax seeds, and here’s whether they contain vitamin B-12 or not.
Flax seeds do not contain any vitamin B-12. Flax seeds contain vitamin C, vitamin B-6, vitamin E, and vitamin K.
Other vitamins that are found in other foods that aren’t present in flax seeds are vitamin D, vitamin A.
Foods that are particularly high in vitamin B-12 are meat, eggs, and dairy.
For vegetarians and vegans, this can present a bit of
The recommended daily intake of vitamin B-12 for adults is 2.5mg. Interestingly, no fruits or vegetables contain vitamin b-12.
Therefore, for vegans and vegetarians, it’s often best to consume a supplement.
There are also foods made by adding additional vitamin B-12.
Examples are fortified cereal and fortified non-dairy milk. And can be a good option for vegetarians and vegans.
I’m Chris Watson & the Founder of EatForLonger.com. I’m a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.
I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.
Read more About Me here.