Flax Seed is a superfood with powerful health benefits. It is packed with omega-3 fatty acids, fibre, and phytochemicals that can help reduce heart disease, diabetes and cancer risk.
The seed can be eaten whole, ground (milled) or cold-pressed to create flaxseed oil. The ground form of flaxseed is often used in baked goods and salad dressings, while the oil can be added to smoothies or drizzled on vegetables after cooking.
It is high in dietary fiber, which helps to regulate blood sugar and cholesterol levels, relieve constipation and keep you full longer. It is also rich in plant omega-3 fatty acids, which can prevent inflammation and lower blood pressure.
Lignans are another important nutrient in flaxseed, providing antioxidant protection and phytoestrogens that may promote breast health in menopausal women. Several studies have shown that women who consumed flaxseed during adolescence had lower risks of developing breast cancer.
If you are considering adding flaxseed to your diet, talk with your doctor before doing so. Ask about any existing medical conditions and whether or not you are taking any medication that affects the clotting of blood, including anticoagulants such as warfarin and steroids such as prednisone. It is best to start with a small amount and increase your intake slowly.
Soaking and sprouting are ways to prepare flaxseed that can significantly increase their nutrient content. Soaking for 10 minutes or more in water and then sprouting for two hours will eliminate phytic acid that can inhibit the absorption of nutrients.
A tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3 fatty acids, as well as dietary fiber. The omega-3 fatty acids in flaxseed can help to lower total cholesterol, low-density lipoprotein (LDL or bad) cholesterol and triglycerides. This can help to reduce your risk of heart disease and other health problems associated with a high cholesterol and low-fat diet, such as strokes.
It is also important to be aware that it is not a good idea to take flaxseed along with medications for high blood pressure or diabetes, as the seeds can block the absorption of these drugs. They can also cause gastrointestinal side effects such as gas, bloating and diarrhea.
Adding flaxseed to your diet is a healthy way to get extra fiber and omega-3 fatty acids into your diet, but it is important to choose the right flaxseed products and use them properly. If you purchase flaxseed oil or ground flaxseed meal and do not use it right away, it can go rancid and lose its nutritional properties.
Make sure you purchase fresh flaxseed oil or ground flaxseed that is packaged in an opaque bottle and kept out of direct sunlight. The oil should be a clear or golden-yellow color with a mild nutty aroma and taste.
A tablespoon of ground flaxseed is a very healthy source of omega-3 fatty acids, fiber and lignans. It can be used in a variety of recipes, such as pancakes and oatmeal, and is an excellent addition to homemade granola and breads.