The Benefits of Flaxseed
Flaxseed
is a plant-based food that is high in fiber, antioxidants, and omega-3s. It's
regarded to it as a "functional food" because it could be consumed to
improve one's health. Flax was a crop grown in ancient Egypt and China. It has
been used in Ayurveda system of medicine in Asia for millions of years.
Is flaxseed the next big thing? Preliminary research
suggests that it may aid in the treatment of heart failure, diabetes, and
breast cancer.
It has been dubbed "one of the most potent plant foods on the earth" by others. It may help reduce your risk of heart disease, cancer, stroke, and diabetes, according to some studies. That's a big ask for a
Flaxseed was first cultivated in Babylon about 3000 BC. King
Charlemagne, in the eighth century, was so convinced of flaxseed's health
benefits that he enacted laws compelling his citizens to take it. Some experts
believe we now have early research to back up what Charlemagne suspected,
thirteen centuries later.
Flaxseed can be found in a variety of meals today, including
crackers, frozen waffles, and oatmeal. According to the Flax Council, about 300
new flax-based products were introduced in the United States and Canada in
2010. Not only has consumer demand for flaxseed soared, but so has agricultural
use. Flaxseed is what all those birds who hatch eggs with higher levels of
omega-3 fatty acids are fed.
Although flaxseed includes a variety of beneficial
components, three of them are responsible for its key health benefits:
· Plant estrogen and antioxidant properties are found in lignin’s. Flaxseed has 75 to 800 times the amount of lignin’s seen in other plant diets.
· Fiber. Both the soluble and insoluble forms of flaxseed can be found in flaxseed.
The
Health Benefits of Flax
Although Lillian Thompson, PhD, an internationally recognized flaxseed researcher from the University of Toronto, says that none of the health benefits of flax have been "conclusively established," research suggests that flax may reduce the risk of certain cancers, cardiovascular disease, and lung disease.
Cancer
Flaxseed may have a preventive impact against breast cancer,
prostate cancer, and colon cancer, according to recent research. According to
Kelley C. Fitzpatrick, director of health and nutrition for the Flax Council of
Canada, at least two flaxseed components appear to play a role.
The plant omega-3 fatty acid ALA, present in flaxseed, decreased tumor incidence and growth in animal experiments.
enzymes involved in hormone metabolism.
Some of the flaxseed's other components include antioxidant capabilities, which may help protect against cancer and heart disease.
Flaxseed lignin’s may provide some protection against
hormone-sensitive malignancies while not interfering with the breast cancer
treatment tamoxifen. According to Thompson, several researches suggest that lignin
exposure throughout adolescence can reduce the incidence of breast cancer and
may even improve the survival of breast cancer patients.
Lignin’s may protect against cancer by inhibiting the growth
and spread of malignant cells by blocking
Some of the flaxseed's other components include antioxidant
capabilities, which may help protect against cancer and heart disease.
Diseases of the Heart and
Blood vessels
Plant omega-3s may benefit the cardiovascular system through
a variety of methods, including anti-inflammatory effect and regulating pulse,
according to research. According to Fitzpatrick, fresh study reveals flaxseed
has considerable blood pressure-lowering properties. These effects could be
attributed to flaxseed's omega-3 fatty acids as well as its amino acid groups.
Several studies have showed that eating a diet high in
flaxseed omega-3s can help reduce artery hardening and plaque formation, in
part by preventing white blood cells from adhering to the inner linings of
blood vessels.
"It's been established that flaxseed lignin’s can
prevent atherosclerotic plaque development by up to 75%," Fitzpatrick
explains.
Plant omega-3s may be effective in treating arrhythmia
(irregular heartbeat) and heart failure because they may help preserve the
heart's normal rhythm. This is an area where more research is required.
Flaxseed use on a daily basis may also lower cholesterol
levels. Heart disease, obesity, diabetes, and metabolic syndrome have all been
related to high levels of LDL or "bad" cholesterol in the
bloodstream. A study of menopausal women found that eating 4 tablespoons of
ground flaxseed every day for a year reduced LDL levels. Flaxseed's
cholesterol-lowering properties, according to Fitzpatrick, are due to the
synergistic effects of omega-3 ALA, fiber, and lignin’s.
Diabetes
Preliminary research also suggests that ingesting the lignin’s
found in flaxseed on a daily basis may help to lower blood sugar levels (as
measured by hemoglobin A1C blood tests in adults with type 2 diabetes).
Inflammation
According to Fitzpatrick, two flaxseed components, ALA and lignin’s,
may help reduce inflammation associated with some disorders (such as
Parkinson's disease and asthma) by helping to inhibit the release of certain
pro-inflammatory chemicals.
In humans, ALA has been demonstrated to reduce inflammatory
responses. Lignins have also been shown in animal experiments to reduce the
levels of many pro-inflammatory chemicals.
Another method flaxseed may help prevent heart attacks and strokes
are by reducing inflammation associated with plaque accumulation in the
arteries.
Hot Flashes
Two teaspoons of milled flaxseed mixed into cereal, juice,
or yoghurt twice a day lowered menopausal women's hot flashes in half,
according to a 2007 research. Their hot flashes were also reduced by 57 percent
in intensity. By just one week of daily flaxseed, the women observed an
improvement, and after two weeks, they had reached their maximal benefit.
According to Thompson, the findings are consistent with past
research that has found no significant difference in the effect of flaxseed on
hot flashes when compared to placebo.
Flaxseed Isn't a Magic
Bullet
Because of its many potential health benefits, it's easy to
think of flaxseed as a super food. However, keep in mind that there is no
one-size-fits-all meal or vitamin that will guarantee better health.
What important is that you make good eating choices on a
regular basis as part of a healthy lifestyle.
Who Shouldn’t Use Flaxseed?
Pregnant women and possibly breastfeeding mothers should
avoid supplementing their diets with ground flaxseed until further information
is available, according to Thompson.
"Flaxseed exposure during these stages was found to be
protective against breast cancer in the offspring in our own animal tests.
However, a study by another researcher found the opposite impact "Thompson
explains.
Flaxseed Useful Hints
Some experts believe that eating flaxseed rather than flax
oil (which only contains a portion of the seed) is the best way to acquire all
of the nutrients. But remain tuned as the investigation continues.
"Ground flaxseed is a terrific first choice in
general," Thompson explains, "but flax oil or the lignin's (taken in
proportions naturally found in flaxseed) can be just as effective in specific
instances."
What amount of flaxseed do you require? The optimal dose for
achieving health benefits is unknown. According to the Flax Council of Canada,
a daily intake of 1 to 2 tablespoons of ground flaxseed is now recommended.
More information about how to use, buy, and store flaxseed
can be found here:
- You can buy it already ground or grind it yourself. Flaxseed is more likely to travel through the intestinal track undigested when eaten whole, meaning your body doesn't acquire all of the beneficial components. If you wish to grind flaxseed yourself, small electric coffee grinders appear to be the best option.
- Flaxseed can be brown or golden in color. Although golden flaxseed is more appealing to the sight, brown flaxseed is more readily available in most supermarkets. Nutritionally, there isn't much of a difference between the two, so it's all up to you.
- It's available in stores and on the internet. Ground flaxseed is now widely available in supermarkets (or flax meal). It's commonly found in the flour or "grain" aisle, as well as the whole-grain cereal department, and comes in 1-pound sacks. It's also available at health food stores and on other websites.
- Examine the product's label. When purchasing flaxseed-containing items, be sure the label specifies ground flaxseed rather than whole flaxseed. Cereals, pasta, whole grain breads and crackers, energy bars, meatless meal products, and snack foods all include flaxseed.
- Flaxseed can be added to any item you eat on a regular basis. Add a couple tablespoons of ground flaxseed to any item you eat, such as porridge, smoothies, soup, or yoghurt. It will soon become a habit, and you will not have to think about it; you will simply do it.
- Flaxseed should be hidden in dark, wet meals. Dark sauces and meat mixes are the greatest ways to hide flaxseed. When flaxseed is included into enchilada casserole, chicken parmesan, chili, beef stew, meatloaf, or meatballs, no one notices. You can typically get away with adding 2 to 4 teaspoons of ground flaxseed to a 4-serving dish. Use 4 to 8 tablespoons for a dish that serves 6 to 8.
- Flax meal is ground flax that has been milled. Don't get mixed up with the various names for ground flaxseed. Flax meal is made from milled or ground flaxseed.
- It can be used in baking. In recipes for quick breads, muffins, rolls, bread, bagels, pancakes, and waffles, use ground flaxseed instead of some of the flour. If the recipe asks for 2 or more cups of flour, try substituting 1/4 to 1/2 cup ground flaxseed.
It should be kept in the freezer. The freezer is the best location to keep ground flaxseed. Pre-ground flaxseed should be frozen in the bag it came in, or in a plastic sealable bag if you ground it yourself. The ground flax will not oxidase and lose its nutritional value if kept in the freezer.
Flaxseed in its whole form lasts longer. Whole flaxseed appears to have a protective layer around the fatty acids inside. Keep your whole flaxseed in a dark, cool area until you're ready to ground it. Whole flaxseed, on the other hand, can be stored at room temperature for up to a year if it is dry and of good quality.
Flaxseed Recipe
Are you ready to give flaxseed a try? To get you started,
here's a recipe from The Flax Cookbook: Recipes and Strategies for Getting the
Most from the World's Most Powerful Plant.
Fruity Flaxseed Muffins
These moist, flavorful flax muffins are not only healthful
for you, but also delicious.
Ingredients:
1/2 cup canned crush pineapple with juice
1/2 cup apples, finely chopped (with peel)
2 tbsp. oil (canola)
1 large egg, lightly beaten, with higher omega-3 if
available
(Or 1/4 cup egg substitute) 2 egg whites
1 cup sour cream (fat-free)
1/4 cup molasses (dark)
1/2 cup currants and raisins (or any other dried fruit,
chopped)
1/4 cup white flour, unbleached
1/2 cup flour (whole wheat)
1 teaspoon powdered baking soda
1 teaspoon bicarbonate of soda
Salt (1/4 teaspoon)
3/4 cup flaxseed, ground
Directions:
1)
Preheat the oven to 400 degrees Fahrenheit.
Using paper or foil liners, line a muffin tin. Spray the interior of the liners
with canola cooking spray.
2)
Combine the pineapple with juice, apples, canola
oil, egg, egg whites or egg substitute, sour cream, and molasses in a large
mixing bowl and beat until light and fluffy. Add the raisins or dried fruit and
mix well.
3)
Combine flours, baking powder, baking soda,
salt, and flaxseed in a medium mixing basin.
4)
Beat the flaxseed mixture into the sour cream
mixture on low speed until just mixed (batter will be a little lumpy). Fill
muffin tins 1/4 cup at a time with batter.
5)
Bake for about 20 minutes, or until golden brown
and springy to the touch in the centre of a preheated oven.
12 muffins per batch
Analysis of Nutrition: 194 calories per muffin, 5 grams of
protein, 31 grams of carbohydrates, 5.5 grams of fat,.8 grams of saturated fat,
2.1 grimes of monounsaturated fat, 2.6 grams of polyunsaturated fat, 20 milligrams
of cholesterol, 4.5 grams of fiber, 224 milligrams of sodium, and 1.7 grams of
omega-3 fatty acids Fat calories account for 28% of total calories.
With permission, this recipe has been reproduced.
Elaine Magee, MPH, RD, is a nutrition and health expert who
has written a number of books. Her thoughts and conclusions are all her own.
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