Benefits of Flaxseeds


Flaxseeds are a tiny, yet nutrient-packed food that contribute several important health benefits.          Flaxseeds are available whole or ground, and they are also incorporated into many commercially prepared foods such as breakfast cereals, crackers, and bread. 
Flaxseeds are an excellent source of omega-3 essential fatty acids and antioxidants, and contain important amounts of fiber, vitamin B1, and copper, magnesium, phosphorus, and selenium.

HEALTH BENEFITS

Flaxseeds contain more lignans, a type of antioxidant found in some types of fiber, than any other type of food. Flaxseeds contain about:
7 times the amount of lignans as sesame seeds, 
338 times the amount as sunflower seeds, 
475 times the amount as cashews, and 
3200 times the amount as peanuts. 
1 Lignans help decrease inflammation associated with cardiovascular disease, insulin resistance, and some types of cancer, with research focusing primarily on breast, prostate and colon cancer. 

Flaxseeds contain high amounts of the omega-3 fatty acid alpha-linolenic acid (ALA), which our body converts into EPA and DHA, the omega-3 fatty acids found in fish oil. ALA may have some of the same benefits as fish oil in reducing inflammation that is a factor in several types of chronic disease including cardiovascular disease and arthritis.

Flaxseeds are high in fiber, with 4 grams of fiber per 2 tablespoons of whole or ground flaxseeds. The soluble fiber in flaxseeds helps slow down the emptying of the stomach into the small intestine, increasing the absorption of nutrients. This type of fiber also decreases risk of cardiovascular disease by increasing the amount of HDL, the ‘good’ type of cholesterol.

Flaxseed oil is easily destroyed by heat, light and oxygen. Look for flaxseed oil made from fresh pressed seeds that is bottled in dark containers. Store in the refrigerator to prevent rancidity and use only on cold foods or add to foods after cooking since it has a low smoke point.

HOW TO USE FLAXSEEDS

Simple ways to add 1-2 tablespoons of ground flaxseeds to your foods each day:
  • Sprinkle on cold or hot cereal
  • Stir into yogurt
  • Add to the dry ingredients in muffins and bread
  • Mix into casseroles
  • Add to smoothies or fruit/vegetable juice blends
  • Stir into thick soups like lentil soup or chili
  • Mix into salad dressings or sprinkle on vegetable salads
source: summitmedicalgroup.com

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