Tiny but
comes with great benefits, it’s the secret of flaxseeds. Recent studies have
shown that flaxseed, known to the world for thousands of years, may aid in
lowering cholesterol, stabilizing blood sugar, reducing bone loss, promoting weight
loss,
increasing immunity, and fighting cancer.
Flaxseed is
high in:
- Vitamins and minerals, including most of the B vitamins, magnesium, and manganese
- Fiber, both soluble and insoluble
- Phyto chemicals, including many powerful antioxidants such as lignans. In fact, because it’s a plant, flax seed is one of the best sources of lignans around.
- Omega-3 fatty acids, key to fighting inflammation. Flax seed is a mega-source of the plant version of omega-3 called alpha-linolenic acid (ALA). Flaxseed oil is about 50 percent ALA — five times more than walnut oil or canola oil, which are the next highest sources of ALA.
Flax seed
Benefits
Flax seed
may:
- Lower blood cholesterol and blood sugar levels. The soluble fiber in flaxseed has been shown to lower cholesterol, helping to prevent the build-up of plaque, which can clog arteries and lead to high blood pressure, stroke, or heart attack. Fiber is also believed to lower blood sugar levels, which is important for people who have type 2 diabetes.
- Reduce bone loss. A study of diabetic rats showed a delay in bone loss after they were fed flaxseed, thanks to its concentration of fatty acids.
- Help with weight management. Flax expands when ingested, making you feel fuller. You might want to take flax 30 minutes before meals to control your appetite.
- Improve digestive health. The fiber in flaxseed can help relieve constipation and make you more regular.
- Increase immunity. ALA has been shown to decrease inflammation, which allows your immune system to function better. Preliminary research suggests that flaxseed can help relieve autoimmune and inflammatory disorders such as rheumatoid arthritis, psoriasis, and lupus.
- Fight cancer. Studies show that flaxseed may have a role in fighting cancer, particularly colon and breast cancer. The benefit is based on its high concentration of lignans, which are believed to inhibit tumour growth.
Buying and
Using Flaxseed
For most
healthy adults, 1 tablespoon a day, and no more than ¼ teaspoon a day for young
children. Because flaxseed is high in fiber, when adding it to your diet, start
with small amounts and increase it slowly. A tablespoon of ground flaxseed has
about 36 calories while a tablespoon of whole flaxseed has about 50 calories.
How to Get
More Flaxseed in Your Diet
Flaxseed has
a light, nutty taste. Here are some ways to add it to the foods you already eat
and enjoy:
- Sprinkle flaxseed on your cold cereal or hot oatmeal at breakfast.
- Add a teaspoon of ground flaxseed to the mustard or mayonnaise that you spread on your sandwich at lunch.
- Blend flaxseed into juice or smoothies.
- Sprinkle on salads or in soups.
- Mix a tablespoon of ground flaxseed into your yogurt.
- Add flax to tomato sauces or to casseroles.
- Add flaxseed to meatballs or meatloaf.
Flaxseed is
a great way to get fiber and important nutrients into your diet. Experiment
with it in your favorite recipes to boost their nutrition profile.
