It certainly can’t hurt to add flaxseed to your diet.
Rich in the essential omega-3 fatty acid, alpha-linolenic acid (ALA), lignans and fiber, these impressive tiny brown and golden seeds are gaining much attention and popularity.
Although about 41 per cent of flax is oil, very little of that is saturated. More than 70 per cent of the fat in flax is of the healthy polyunsaturated type. Because the body cannot manufacture it, we must seek out this polyunsaturated (ALA) source from the diet.
Studies show a diet rich in ALA reduces the risk of heart disease by lowering cholesterol and by preventing the buildup of harmful deposits in the arteries. Flaxseed is one of the richest plant sources of lignans (natural plant chemicals) that have been shown to offer some protection against certain types of cancer (breast and colon, in particular), by blocking tumor formation.
Flaxseed also contains both soluble and insoluble fiber. Soluble fiber can lower blood cholesterol, while insoluble fiber helps promote regularity by moving the stool through the colon more quickly.
The body converts ALA from plant foods such as flaxseed into the omega-3s we would normally get directly from fatty fish and fish oils. But if you don’t eat fish at least twice a week – including, salmon, sardines, mackerel, herring and albacore tuna – then you might want to consider adding flaxseed to your diet.
But how much flaxseed is enough? And what’s the difference between eating flaxseed and using its oil?
Flaxseeds are readily available in whole seed, ground and in oil-form. They add a pleasant, nutty taste to foods.
While you can add colour and crunch by adding whole flax seeds to cereals and home baking, you will not obtain the benefits this way. If you eat them whole, flaxseeds will pass through you undigested. So grind whole flaxseeds one half-cup at a time and store in your refrigerator to avoid spoilage.
Sprinkle ground flaxseed on cereal, or add it to dough, batters, smoothie recipes and casseroles.
Flax oil is sold in opaque bottles to extend its shelf life. Because it oxidizes quickly on exposure to air, flax oil should be stored in the refrigerator and never left to room temperature.
Pour flax oil on fresh salads and other cold dishes; do not heat. Flax oil provides ALA, but no fiber and lignans.
Adding two to three tablespoons of freshly ground flaxseed or one tablespoon of flax oil every day will provide a good measure of omega-3s to a healthy diet.
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