Flaxseed has been cultivated and implemented into diets all over the world for thousands of years. In recent times, it has been credited in reducing the risk of heart disease, cancer, diabetes, and stroke. It may also reduce inflammation associated with Parkinson’s disease and asthma. It is even being linked to the elimination of hot flashes. (Let me write that down…I’ll need that information before too long…)
Although it contains many healthy components, flaxseed owes its healthy reputation to three ingredients:
· Omega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
· Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75-800 times more lignans than other plant foods.
· Fiber. Flaxseed contains both the soluble and insoluble types. Insoluble fiber (the stuff my mom used to call “roughage,” moves bulk through the intestines. It also balances the acidity found there. It promotes regular bowel movements, prevents constipation, and removes toxic waste in a timely manner. Dark green and leafy veggies, fruit skins, whole-wheat products, corn and wheat bran, and seeds and nuts comprise this type of fiber. Soluble fiber binds fatty acids. It assures sugar is released and absorbed more slowly by prolonging the time it takes for the stomach to empty. It also lowers cholesterol. Some of its food sources include oat and oat bran, nuts, barley, fruits such as oranges and apples, and vegetables such as carrots.
Flaxseed can be purchased whole, ground, or in oil form.
Since whole flaxseed is more likely to pass through the intestinal tract undigested, your body doesn't get all the healthful components. On the other hand, it keeps better since the outside shell protects the fatty acids inside. As long as it is kept dry and of good quality, it can be stored at room temperature for up to a year. You may also grind it in an electric coffee grinder when you need it, thereby gaining the additional benefits.
Ground flaxseed may be called “cold-milled,” “milled,” or “flax meal.” It’s all the same. With ground flaxseed, it’s best to keep it in a sealed bag in the freezer to keep it from oxidizing and losing its nutritional potency. Ground flaxseed should be used in a few weeks.
Many supermarket chains now carry ground flaxseed in the vitamin or baking aisles. Some stores carry it in the whole-grain cereal section and sell it in 1-pound bags. You can also find it in health food stores or order it through various web sites.
Don’t make the mistake I made. The container of milled flaxseed caught my eye in the vitamin aisle. $8.00 for 16 ounces…hmmm, well I guess that’s the price you pay for trying to be healthy. Two or three days after I made my purchase, I shopped the baking aisle in the same store and found milled flaxseed for $1.94 (12 ounces). Ugh!
Though I have only seen the brown flaxseed, golden flaxseed can also be purchased. I’m told it’s easier on the eyes, so the dishes you use it in would be more appetizing.
The first day I added flaxseed to my foods was New Year’s Day. I was also on Augmentin at the time (the side effect of which is diarrhea), so I don’t know if it was the best time to try to get my recommended two tablespoons of flaxseed in. Adding insult to injury, the foods I ate that day included oatmeal and chili, two high-fiber foods in their own right. Suffice it to say, I watched the last of the bowl games from my bedroom so I would be close to my potty!
Today was my second attempt. I decided to start a little slower, finding ways to incorporate just one tablespoon into my foods today. One tablespoon of ice cream is no big deal, but one tablespoon of flaxseed? It takes some doing. And because I have not found the golden flaxseed yet, my flaxseed readily shows on my food. I’ll find ways to hind it, though, and share it with you.
When buying products containing flaxseed, check the label to make sure ground flaxseed, not whole flaxseed, was added. Flaxseed is a featured ingredient in cereals, pasta, whole grain breads and crackers, energy bars, meatless meal products, and snack foods.
The one caution I have uncovered so far is for pregnant women. One source sited a possibility that flaxseed would help the unborn baby from breast cancer. Another study warned against its use in pregnant women putting the unborn baby at risk for it. Best for the Pregos to wait until after their babies are born I guess.
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