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[14]Try a keto recipe featuring flax seeds:Keto porridge! (low-carb oatmeal)Crispy battered broccoli bitesKeto Noatmeal overnight oats10. ) Chia SeedsChia seeds are delicious and nutritious, and they can be used as an egg replacement in keto vegetarian and vegan recipes. Chia seeds are loaded with manganese, magnesium, selenium, and eight essential amino acids. One ounce (28 grams) of chia seeds gives you 5,060 mg of omega-3s. [15]Get creative with chia seeds in your kitchen and try a keto raspberry chia seed pudding, keto cereal, or keto trail mix!benefits of chia seeds- omega 3 food source11. ) SoybeansSoybeans are a popular vegetarian and vegan source of protein and fiber. Soybeans also contain other nutrients like folate, vitamin K, potassium, and magnesium. Keep in mind soybeans are high in omega-6 fatty acids, and researchers have associated eating omega-6 in excess with inflammation. Inflammation is considered a key player in numerous chronic diseases. [16] [17]3. 5 ounces (100 grams) of soybeans delivers 1,443 mg of omega-3s!Try this keto tofu pudding! 12.
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[2]types of fibers- benefits of flax seed3. ) CholesterolYou might not know that flaxseeds can lower cholesterol levels. Research shows people with high cholesterol who consumed 3 tablespoons of flaxseed powder every day for three months experienced a reduction of ‘bad’ LDL cholesterol by almost 20% and total cholesterol by 17%. [3]One study examined people with diabetes who consumed 1 tablespoon of flaxseed powder every day for one month. The study revealed a 12% increase in ‘good’ HDL cholesterol. [4]These effects might be a result of the fiber in flaxseeds binding to bile salts before being excreted from the body. Cholesterol is pulled from your blood into your liver to replenish these bile salts, which lowers your blood levels of cholesterol. [5]4. ) Omega-3s & Heart HealthYou’ve heard all the fuss about omega-3s! If you don’t eat fish or you’re a vegetarian, flaxseeds are a good source of the omega-3 alpha-linolenic acid (ALA) – the plant-based omega-3 fatty acid. ALA is an essential fatty acid you must obtain from your food because your body doesn’t produce them. The studies on the health advantages of ALA are impressive.
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[6] [7]omega 3 fatty acids5. ) Plant-Based ProteinFlaxseeds are a popular source of high-quality plant-based protein. Flaxseed protein has an abundance of amino acids: glutamic acid, aspartic acid, and arginine. [8] [9]Lab and animal studies show flaxseed protein had antifungal properties, helped prevent tumors, lowered cholesterol, and improved immune function. [10] [11] [12]6. ) Cancer RiskCompared to other plant foods, flaxseeds have up to 800 times more lignans. Lignans are antioxidant plant compounds with estrogenic properties that have been shown to improve health and lower the risk of cancer. [13]One study involving over 6,000 women concluded those who eat flaxseeds are 18%
less likely to get breast cancer. More research is needed specifically on lignans in flaxseeds and cancer risk. [14]7. ) Blood PressureStudies show flaxseeds have a natural
ability to lower blood pressure.
