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Flaxseed Benefits

The tiny flaxseed is small in size, but big on nutrition. The small seed is packed full of fiber, omega 3 fatty acids and lignans (a group of chemicals that have antioxidant properties). The seed can be eaten whole, ground up or as extracted oil. It has a light nutty taste and, like all foods containing omega 3 fatty acids, is very sensitive to heat, becoming easily rancid.

Recent research has worked to confirmed the benefit of flaxseed consumption for a variety of illnesses ranging from diabetes, to cancer, to heart disease. Scientists, nutritionists and doctors alike continue to investigate the use of the flaxseed and its oil, for use in improvement and prevention of more and more pathologies.

  1. Omega-3 Fatty Acids

    • One of the most significant and well researched benefits of flaxseed consumption has to do with the precious omega-3 fatty acids they contain. Flaxseeds are one of the few plant sources of omega-3 fatty acids. This makes them a perfect option for vegetarians or others that wish to avoid fish oil (the most concentrated animal source of omega-3's).

      The type of omega-3 contained in flaxseed oil is called alpha linolenic acid (ALA). After consumption, ALA is processed in the body and broken down into eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). EPA and DHA are the two types of omega-3's found in fish oil.

    Health Benefits of Omega-3 Fatty Acids

    • Omega-3 fatty acids are one of the two types of "essential" fatty acids (omega-6 is the other type). Human's cannot produce these fatty acids without outside supplementation, this is why they are labeled "essential."

      Omega-3's have been found to have a wide range of health benefits. They are most noted for their anti-inflammatory role in the body. They do this because they are used by the body to produce anti-inflammatory signal molecules called Series 1 and Series 3 prostaglandins.

      By reducing inflammation, omega-3 fatty acids help improve or eliminate conditions such as allergies, asthma, auto-immune diseases, arthritis, diabetes and many more.

    Fiber

    • Flaxseeds provide a good dose of fiber. In fact, almost all of the carbohydrates in flaxseeds come in the form of fiber. According to nutritiondata.com, in 1 tbsp. of ground flaxseeds there are approximately 2 g carbohydrates, with approximately 1.9 g being in the form of fiber.

      Fiber is very important for colon health. It is also helpful when on a weight loss diet since it helps the dieter maintain a feeling of fullness.

    Lignans

    • Lignans are described as "phytoestrogens." Phytoestrogens are plants that have estrogen-like actions in the body. They tend to have a balancing effect on hormones and act as antioxidants. Research is still on going concerning the extent of health benefits which lignans provide.

      Some studies have shown them to have a positive effect on hormone related cancers, osteoporosis and cardiovascular disease. Other studies, however, have found no significant difference in these illness whether lingans were consumed or not. The positive role of lingans in health promotion and disease prevention is one to watch.

    Ways to Enjoy

    • -Flaxseed can be used as a partial substitute for flour in many baking recipes.
      -Ground flax can be added to oatmeal and cereal to add a punch of fiber, omega-3's and a nutty flavor.
      -Flaxseed oil can partially replace other oils in salad dressing recipes (just be sure not to subject flax oil to heat since it turns easily rancid).
      -Add ground flaxseeds to smoothies or on top of yogurt.
      -Sprinkle on top of veggies or bread chicken cutlets for flaxseed nuggets.

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