Easily Nourish Your Body Naturally: The Health Benefits of Flaxseeds, Nuts & Co-Enzyme Q10
Nourish Your Body Naturally with Sophie Holohan. In this article, certified nutritionist Sophie Holohan, known as @sohonutrition, delves into the science-backed benefits of these nutritional powerhouses. With a Bachelor of Science in Health and Society from DCU and years of experience in health education, Sophie brings a holistic, accessible approach to wellness. Now back in Ireland after nearly a decade
abroad, she continues her mission to empower others to embrace a balanced lifestyle. This insightful piece is a must-read for anyone looking to enhance their diet naturally and sustainably, without sacrificing flavour or enjoyment.
THE HEALTH BENEFITS OF FLAXSEEDS, NUTS & CO-ENZYME Q10
When it comes to supporting your health with simple, everyday habits, adding a blend of nutrient rich whole foods can go a long way. While flaxseeds [2], nuts, and Co-Enzyme Q10 aren’t always in the superfood spotlight, they’re incredibly rich in nutrients that offer health benefits including supporting heart health to energy production. I consider these nutritional staples, not just for my own daily routine, but also when guiding clients because they’re accessible, versatile, naturally nutritious, and enjoyable to eat.
BREAKDOWN OF HEALTH BENEFITS OF FLAXSEEDS, NUTS & CO-ENZYME Q10: FLAXSEED
Flaxseed is one of the best sources of alpha-linolenic acid (ALA), which is a plant-based omega-3 fatty acid that contributes to the maintenance of normal blood cholesterol levels and helps reduce the risk of cardiovascular disease (1)(2). They’re also an amazing source of fibre, which helps support digestion, regulates blood sugar levels, and keeps you feeling fuller for longer (2). Flaxseed is a great source of plant-based protein too, making it an excellent addition for those looking to boost their protein intake. It’s particularly useful for individuals who follow a plant-based diet or for those who may consume less animal products.
Nuts
Each type of nut brings unique benefits, and together they’re a brilliant way to pack more vitamins, minerals, and healthy fats into your diet. Here’s a few of my favourites:
* Almonds are a great source of magnesium, which supports muscle function and helps reduce tiredness and fatigue. They’re also high in vitamin E, an antioxidant that supports skin health and protects cells from oxidative stress.
* Brazil nuts are naturally high in selenium, which plays a key role for a healthy immune system and thyroid function. By eating just two to three Brazil nuts a day, you can meet your recommended selenium intake. Selenium also helps support healthy hair and nails.
* Walnuts are another brilliant source of Omega-3s, particularly alpha-linolenic acid (ALA), which has been associated with reduced inflammation and supporting heart health. They also offer antioxidant properties that support the body’s ability to protect cells from oxidative stress.
CO-ENZYME Q10
This might be less familiar to some people, but it’s a brilliant addition to your diet. Co-Enzyme Q10 (Co-Q10) is a natural compound that supports energy production within your cells. It is particularly supportive for heart health and cellular function, and your body’s levels of Co-Q10 can decrease with age and stress, so increasing the intake of it in your diet can be really beneficial.
HOW I INCLUDE THESE NUTRIENTS IN MY DAY
One product I’ve been really enjoying lately is the Linwoods Flaxseed, Almonds, Brazil Nuts, Walnuts & Co-Enzyme Q10 blend. It brings together many of the powerful nutrients I mentioned earlier, flaxseed for fibre and omega-3s, nuts for healthy fats and minerals, and Co-Q10 for added energy support, all in one convenient product.
You can find out more about CoQ10 here in our article: What is Coenzyme Q10 (COQ10) and why do I need it in my diet?
What I love about this blend is that the flaxseeds are cold milled, which helps preserve their nutrients and makes them easier for your body to absorb. It’s also rich in selenium, helping you reach your recommended daily intake (8). On top of that, it’s a source of magnesium, a mineral that plays a key role in muscle function, supports your nervous system, and helps reduce tiredness. I often recommend it to clients who are feeling low in energy or managing high stress levels.
With its high Omega-3 ALA content, along with being a source of plant-based protein and fibre, it’s a simple and delicious way to support your nutrition every day.
HERE ARE A FEW OF MY FAVOURITE WAYS TO INCLUDE THE BLEND IN MY DAILY MEALS:
SPRINKLED OVER OATS/OVERNIGHT OATS:
It adds a lovely nutty flavour and boosts the fibre and healthy fat content, helping to make the meal more satisfying and satiating which keeps you feeling fuller for longer.
BLENDED INTO SMOOTHIES:
Just two dessert spoons (20g) adds a powerful nutritional boost, rich in fibre, healthy fats, and plant-based protein, without compromising on the texture or taste of your smoothie.
Mixed into yoghurt bowls:
One of my favourite snacks is a bowl of 0% non-fat Greek yoghurt with fresh berries, a drizzle of honey, and a spoonful of the Linwoods blend. It’s a delicious, high protein snack that I often recommend to clients looking for something nourishing and energising during the day.
KEY TAKEAWAYS
If you’re looking for a way to nourish your body naturally and enjoy the benefits of wholefood nutrition, I highly recommend adding more Flaxseed, Nuts & Co-Enzyme Q10 into your diet as they are incredible for supporting overall health, helping with heart function, energy levels, digestion, immunity, and so much more.
Adding these nutrients to your meals doesn’t have to be complicated and that’s exactly why I love the Linwoods blend. It’s a simple, delicious way to boost the nutritional value of your everyday meals. Whether you’re just beginning your health journey or looking to naturally support your body a little more, small additions like this can make a big difference.
REFERENCES:
1. https://doi.org/10.1007/s13197-013-1247-9 [5]
2. https://www.healthline.com/nutrition/benefits-of-flaxseeds [6]
3. https://www.webmd.com/diet/health-benefits-brazil-nuts [7]
4. https://www.healthline.com/nutrition/benefits-of-walnuts [8]
5.https://www.almonds.com/why-almonds/health-benefits/nutritional-facts [9]
6.https://www.mayoclinic.org/drugs-supplements-coenzyme-q10/art-20362602 [10]
7. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ [11]
8. https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/ [12]
ABOUT THE AUTHOR
SOPHIE HOLOHAN
Sophie Holohan, also known as sohonutrition, is a certified nutritionist whose passion for wellness was sparked at a young age. With a Bachelor of Science in Health and Society from DCU, her academic journey paved the way for her career in nutrition.
After spending eight years teaching in Dubai and becoming a certified nutritionist, she is returning to Ireland, where she is eager to share her expertise in health and wellness with others.
Sophie is all about embracing a balanced lifestyle without restrictions, advocating for holistic well-being and you’ll often find her in the gym or whipping up some wholesome meals in the kitchen. On her page, @sohonutrition, she loves sharing nutritious recipes and food content that not only prioritises health but also demonstrates how to create delicious meals while staying true to your goals.
With dedication, expertise and a lifelong commitment to wellness, she is here to empower individuals to transform how they eat and feel about their food and nutrition.
