Flaxseed Benefits and Simple Flaxseed Recipes

Flaxseed Benefits and Simple Flaxseed Recipes
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Fiber

Flaxseed is high in fiber. Fiber helps maintain the health of the digestive tract and offers many benefits, including:

• Promoting weight loss by creating a feeling of fullness.

• Attracting water into the digestive tract, thus softening the stool and preventing constipation which can lead to hemorrhoids (drink plenty of water).

• Strengthening muscles of the digestive tract. This helps in the prevention of diverticulosis by keeping the muscles tone.

• Lowering cholesterol and triglyceride levels, thus helping prevent heart disease.

• Maintaining blood glucose levels which help in the prevention of type II diabetes.

Flaxseed oil does not contain fiber.

Omega-3

Flaxseed oil is rich in omega-3. It can help in the prevention of many diseases, including heart disease, lupus, diabetes, asthma, arthritis, and even some cancers. Omega-3 is also helpful in many skin conditions, such as eczema, acne, psoriasis, rosacea, and sunburn, and also strengthens hair and nails.

Lignans

Lignans act as a weak form of estrogen and appears to protect against hormonal cancers like breast cancer.

Researchers from the University of Toronto found that women with breast cancer who received 25 grams of flaxseed oil daily for 5 1/2 weeks had a reduction in the growth of their tumors. This study was published in the American Institute for Cancer Research Newsletter in 1998.

Lignans have antioxidant, antibacterial, and antiviral properties and help stop free-radical damage associated with diseases and aging.

Vitamins and Minerals

Other health benefits of flaxseed come from the high levels of thiamin, magnesium, and manganese. Flaxseed also contains vitamin B6, vitamin E, vitamin C, folate, calcium, potassium, sodium, selenium, iron, and zinc.

Flaxseed Recipes

The following are a few simple and tasty ways how you can include flaxseed in your diet.

Recipes using Flaxseed Oil

Never cook flaxseed oil. You can add it to foods after they have been cooked.

Suggestions:

  • dip bread into it
  • spray over popcorn
  • add it to hot or cold cereal
  • make a basic dressing by mixing 4 tablespoons of organic flaxseed oil, 1 1/2 tablespoons of lemon juice, 1 crushed garlic clove, and a pinch of salt-free seasoning and fresh ground pepper

Recipes using Flaxseed Meal

To get the health benefits of flaxseed, the seed must be grounded into a meal (you can purchase it this way). Whole flaxseed just passes through the intestines and none of the nutrients become available to the body.

You can add flaxseed meal to the following:

  • cereals
  • smoothies
  • pancake and muffin batter
  • yogurt and fruit
  • cottage cheese
  • peanut butter and cinnamon
  • butter
  • chopped nuts
  • berries
  • chopped peaches
  • chopped apples and cinnamon
  • cheese and chives

It only takes 1-3 tablespoons of either oil or meal to provide flaxseed benefits.

Flaxseed (unbroken) can last up to a year if it is not exposed to large amounts of heat. Flaxseed meal (grounded) can keep for up to 4 months when stored away from heat and light. If refrigerated in an airtight container, it can last longer. Flaxseed oil needs to be refrigerated, kept in a dark container, and used within a few weeks after opening. Flaxseed has a nutty flavor and smell. If it smells rancid, discard it.

Photo Credit

Image courtesy of Franz Eugen Köhler.

Disclaimer

Please read this disclaimer regarding the information contained within this article.