Your bones help you stand tall, walk proudly, and embrace the world with vigour. Yet, with the passage of time, your bones become weaker at the hands of relentless aging, an inevitable process. While age does play a role in weak bones, other factors such as lack of nutrition, also play a role here. While aging is a natural process you cannot control, what you eat is certainly in your hands. Eating a healthy and balanced diet that includes the goodness of some superfoods, such as flax seeds, is important for your bone health. Let us find out the benefits of flax seeds for your bones.
What are the benefits of flax seeds for bone health?
Flaxseeds are small seeds that big on their nutrition value. Here are some of the key benefits of flaxseeds and why they are good for your bone health, as explained by nutritionist Poonam Duneja.
1. Rich in omega-3 fatty acids
Flax seeds are an excellent source of alpha-linolenic acid (ALA), a type of healthy omega-3 fatty acid. A study published in the Journal of Food Biochemistry found that fatty acids promote overall bone health, and reduce the risk of developing bone diseases. It has also been shown to reduce the risk of fractures and decrease bone loss. These tiny seeds are also rich in manganese, copper, magnesium, phosphorus, fiber, which are essential for promoting bone health.
2. Rich in lignan
Did you know flax seeds are the richest known source of lignan, a type of plant polyphenols? A study published in Pharmaceuticals found that flaxseed in the major source of this compound. Lignans are common compounds in fiber, and they provide antioxidant benefits to the body in addition to the benefits of fiber. Thus, it helps balance hormones and reduce the risk of bone density loss in women after menopause. Not only this, it promotes bone health by maintaining bone density with increasing age.
3. Rich in fibre
Fibre increases the absorption of essential minerals such as calcium and magnesium in the body, which keeps your bones strong. These nutrients are essential for bone health. By having a proper quantity of these in the body, bone density is maintained and bones do not become weak. Flax seeds can prove to be an excellent option to boost the quality of fiber in the diet.
How to include flax seeds in your diet?
Now that you know that flax seeds are great for your bones, here are some ways to add this wonder seed to your healthy diet:
1. Flax seeds powder
It’s super simple to make it – all you need is to grind the flax seeds and turn them into powder. Once you’ve done that, add its powder to regular chapatti flour. Apart from this, they can be included in your diet by sprinkling them on yogurt, salad, etc. Along with this, you can also take one spoonful of flax seeds powder by adding it to your smoothie.
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2. Roasted flax seeds
You can also roast flax seeds and add them to your diet. You can either add it to your salads or eat it as a snack.
3. Flax seed oil
Ditch refined oil and use flax seed oil for cooking. It contains omega-3 fatty acids, fiber, magnesium, and more such nutrients that will be beneficial for your health.
While flax seeds are beneficial for bone health, they are not magic beans that will make bone diseases vanish in the blink of an eye. Eating in moderation can help reduce the risk of developing bone diseases, but it is not a cure. So, make sure you check with a doctor as well to know what else you can do to reduce the risk further.