Despite it’s tiny size, flax seed (also known as linseed) has been shown to prevent everything from heart disease to breast cancer. Flax seed is not a “grain” per se but it does have a similar mineral and vitamin profile as a grain. In my opinion, flax seed is necessary in everyone’s diet. Flax seed is so important that the USDA updated the food pyramid to include flax seed oil to the “healthy fats” section which already includes fish.
I am not going to list the abundant reasons why flax seed is good for you. Aside from this seed being high in vitamins B-1, B-2, C, E, and carotene, there are some crucial health benefits to eating this seed that I think you should know.
The first major health benefit is that flax seed is high in fiber (both insoluble and soluble). I would start with taking low doses of flax seed since it could cause cramping and a laxative effect due to the high fiber content. Fiber in this seed is the main reason for helping lower cholesterol. Fiber bolsters proper functioning of intestines and sustains normal blood sugar levels.
The second health benefit is that flax seed may reduce your chances of producing cancers associated with the prostate, colon, breast and skin. Among these cancers, the most controversial is whether flax seed ultimately helps prevent prostate cancer. Studies have shown that flax seed helps slow melanoma from spreading in skin cancer patients. Related to all cancers, this seed contains a group of plant compounds known as lignans which help protect the body from cancer. Several studies have shown that lignans slow tumor growth in patients, as well as reduce the number of abnormal cells.
The third major health benefit is that flax seed contains Omega-3 fatty oils. This is the key force for fighting inflammation in our bodies. Some benefits of Omega-3 is that it supports cardiovascular health, joint flexibility, help prevent and control high blood pressure, reduce the chances of diabetes. Wild fish with low mercury levels and walnuts are also good sources of this essential fatty acid.
I’ve included a chart comparing the fats of Flax seed oil to other oils:
The recommended dose of flax seed is not yet known. However, 1-2 tablespoons of ground flax seed/day is currently the suggested dose, according to the Flax Council of Canada.
If you don’t enjoy eating the seeds directly, there are alternate ways to eating flax seed. I try to incorporate flax seed in any way I can whether it be when baking muffins or cooking a pasta dish. I take flax seed three different ways: 1- A product called Dash O’ Flax which is pre-ground flax seed that can be sprinkled on yogurt, added to salads, pizzas, etc. 2- I purchase products that have flax seed embedded into the food. Flax seed is found in all types of food items such as crackers, chips, frozen waffles and more. Per WebMD, “In the first 11 months of 2006, 75 new products were launched that listed flax or flax seed as an ingredient.” 3 – I take a flax seed oil pill once a day. I recommend purchasing your flax seed capsules and other vitamins at Puritan’s Pride, click the image to enter site:
Go get yourself some flax!
One of the ways I like to eat flax seed is by putting some in a small bowl and covering with water. After a while the seeds will swell up from absorbing the water and enzymes will start getting activated while the seeds start the germinating process. The seeds sort of become goopy, but they are easier to digest this way and taste great.
Also there’s flax seed oil, which is great over rice or vegetables. Don’t cook with it, and must keep it refrigerated. Has a wonderful nutty taste.
My family started taking flaxseed oil about 6 months ago. We mix the oil in smoothies and take it in pill form. We have been feeling more alert and able to study longer. We feel good all around
Healthy Lifestyle
i have a flax seed grinder at home – i keep whole seeds in my fridge and then just fill up a spice grinder. this way i can freshly grind them into anything pretty quickly – like cereal or peanut butter and jelly sandwiches. mmm.