Pass the Flax, Please
Subscribe to Outside+ now to get unique access to all of our content, including sequences, instructor tips, video lessons, and much more. According to the Centers for Disease Control and Prevention, nearly three out of every four American adults is now either overweight or obese, putting them at greater risk for heart disease in terms of total cholesterol and LDL (bad) cholesterol, triglycerides (the body’s primary method of transporting fat throughout the bloodstream), blood glucose, and high blood pressure.
And while drugs can typically alleviate the impact of these conditions, they are also associated with unwanted side effects such as nausea, diarrhea, and upset stomach.
Flaxseed is an example of such a food.
Researchers from the Phytonutrients Laboratory of the United States Department of Agriculture recently gave obese and lean rats a high flaxseed diet for 26 weeks and measured several blood parameters in comparison to the same group of rats fed a conventional diet.
- “We believe that the beneficial effects of flax may be due in part to its phytochemicals, which include lignans and alpha-linolenic acid,” says Sam Bhathena, Ph.D., a research chemist at the Phytonutrients Laboratory.
- Flax is ground into flour to remove the hard outer shell and liberate the lignans and alpha-linolenic acid (ALA).
- Flax-containing cereals and breads may be found in the bulk section of most supermarket and natural food stores.
- In the event that you decide to grind your own flax, you may store any leftovers in the refrigerator to increase the shelf life of the product.
Despite the fact that there are no suggested flax intake levels, nutritionists often recommend two to three tablespoons of ground flax daily, which represents around 70 to 105 calories, six to nine grams of fat, and four to six grams of fiber, depending on the individual.
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Become a member of Outside+ now to have unique access to all of our articles, as well as sequences, instructor tips, video lessons, and more. According to the Centers for Disease Control and Prevention, nearly three out of every four American adults is now either overweight or obese, putting them at increased risk for heart disease in terms of total cholesterol and LDL (bad) cholesterol, triglycerides (the body’s primary method of transporting fat throughout the bloodstream), blood glucose, and high blood pressure, among other factors.
- And while drugs may often alleviate the impacts of these conditions, they are sometimes associated with unwanted side effects such as upset stomach, diarrhea, and nausea, to name a few examples.
- Flaxseed is one example of such a plant.
- Scientists from the Phytonutrients Laboratory of the United States Department of Agriculture recently gave obese and lean rats a rich flaxseed diet for 26 weeks and compared several blood parameters between them and the same group of rats on a regular diet.
- Sam Bhathena, Ph.D., a research chemist at the Phytonutrients Laboratory, believes that the beneficial effects of flax may be due in part to the phytochemicals found in it, lignans and alpha-linolenic acid, which are both found in high concentrations in flax.
- Whole flaxseeds have a nutty taste and crisp texture that is similar to that of sesame seeds.
- It is simple to incorporate flax seeds into your diet.
- Additionally, flax flour is a fantastic ingredient to baked muffins, cookies, granola, and sweets, and it can easily replace the fat content in many recipes in a 3:1 ratio (or use three tablespoons of ground flaxseed for every tablespoon of oil or butter).
- An additional healthy source of flax is flaxseed oil.
The use of two to three tablespoons of ground flax per day (equaling 70 to 105 calories, six to nine grams of fat, and four to six grams of fiber) is suggested by nutritionists, despite the fact that there is no recommended daily intake amount for flax.
Why buy ground flaxseed?
The majority of nutrition experts prefer ground flaxseed over whole flaxseed since the ground version is simpler to digest than the entire flaxseed. As a result, you could not reap the full advantages of flaxseed since the seeds pass through your colon undigested. In addition to being high in fiber and omega-3 fatty acids, flaxseed also contains phytochemicals called lignans, which have been shown to have health advantages in animal studies. One tablespoon (7 grams) of ground flaxseed has 2 grams of polyunsaturated fatty acids (which includes omega 3 fatty acids), 2 grams of dietary fiber, and 37 calories, all of which are beneficial to your health.
It has also been shown that flaxseed can help lower total blood cholesterol and low-density lipoprotein (LDL, or “bad”) cholesterol levels, which may lessen the risk of heart disease in some people.
It is possible to crush whole seeds at home using a coffee grinder or a food processor.
- Make your hot or cold morning cereal more nutritious by mixing in a spoonful of ground flaxseed. When constructing a sandwich, mix a teaspoon of ground flaxseed with the mayonnaise or mustard. In an 8-ounce container of yogurt, combine a tablespoon of ground flaxseed and stir well. Bake ground flaxseed into cookies, muffins, breads, and other baked items to make them more nutritious.
Flaxseed, like other types of fiber, should be consumed with enough of fluids such as water or other beverages. It is not recommended to consume flaxseed at the same time as oral drugs. As is usually the case, consult your physician before beginning any new dietary supplement regimen.
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- Flaxseed is used in natural medicine. USDA National Nutrient Database for Standard Reference, Legacy Release, accessed on Jan. 15, 2019
- Accessed on Jan. 15, 2019. Agricultural Research Service of the United States Department of Agriculture. accessed on 15th of January, 2019
- Flaxseed and flaxseed oil are two types of flaxseed. Center for Complementary and Integrative Health (National Center for Complementary and Integrative Health). accessed on 15th of January, 2019
- Duyff RL. The truth about fat. The Academy of Nutrition and Dietetics’ Complete Food and Nutrition Guide, 5th edition, has a list of sources. Houghton Mifflin Harcourt Publishing Company, New York, New York, 2017
- M. Parikh and colleagues Flaxseed’s bioactive components, as well as their cardiovascular advantages, are discussed here. American Journal of Physiology-Heart and Circulatory Physiology. 2018
- American Journal of Physiology-Heart and Circulatory Physiology.
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The Benefits of Flaxseed
Some consider it to be one of the most potent plant meals available on the globe. There is some evidence that it may help lower your chance of developing heart disease, cancer, stroke, and diabetes, among other conditions. A hefty order for a little seed that’s been around for hundreds of years, much alone thousands of years. In Babylon, flaxseed was first farmed as far back as 3000 BC. When King Charlemagne believed in the health advantages of flaxseed in the eighth century, he went so far as to enact laws compelling his citizens to ingest the seed.
Flaxseed may be found in a wide variety of meals nowadays, from crackers to frozen waffles to oatmeal, among other things.
Not only has consumer demand for flaxseed increased, but so has the amount of flaxseed used in agriculture.
Despite the fact that flaxseed includes a wide range of beneficial components, it owes its core health-promoting reputation to three of them:
- Omega-3 essential fatty acids, sometimes known as “good” fats, have been found to have heart-healthy benefits on humans. Each tablespoon of ground flaxseed contains approximately 1.8 grams of plant omega-3 fatty acids, as well as lignans, which have phytogenotoxic and antioxidant properties. In comparison to other plant foods, flaxseed has 75 to 800 times the amount of lignans found in other plant foods
- Fiber. Flaxseed includes both soluble and insoluble kinds of flaxseeds.
The Health Benefits of Flax
Despite the fact that Lilian Thompson, PhD, an internationally renowned flaxseed researcher from the University of Toronto, says that none of the health benefits of flax have been “conclusively established,” research indicates that flax may lower the risk of certain cancers, as well as cardiovascular disease, lung disease, and other diseases. Cancer Recent research has revealed that flaxseed may have a preventive impact against breast cancer, prostate cancer, and colon cancer, among other cancers.
- Fitzpatrick, director of health and nutrition for the Flax Council of Canada, are suspected of having a positive effect.
- Flaxseed contains lignans, which may give some protection against malignancies that are sensitive to hormones while not interacting with the breast cancer medicine tamoxifen, according to preliminary research.
- By inhibiting the activity of enzymes involved in hormone metabolism as well as the growth and spread of tumor cells, lignans may be able to help prevent cancer.
- Cardiovascular Disease is a medical condition that affects the heart and blood vessels.
- According to Fitzpatrick, fresh study reveals that flaxseed may also have considerable blood pressure-lowering properties.
- Multiple studies have shown that diets high in flaxseed omega-3s can prevent hardening of the arteries and plaque buildup in the arteries, in part by preventing white blood cells from adhering to the inner linings of the blood vessels, according to the American Heart Association.
- Because plant omega-3s may also have a role in the maintenance of the heart’s normal rhythm, they may be beneficial in the treatment of arrhythmia (irregular heartbeat) and heart failure, according to some research.
Consuming flaxseed on a daily basis may also lower your cholesterol levels.
A study of postmenopausal women found that eating 4 tablespoons of ground flaxseed every day for a year resulted in a reduction in LDL cholesterol levels.
Diabetes Preliminary study also shows that daily consumption of the lignans found in flaxseed may have a minor effect on blood glucose levels (as measured by hemoglobin A1c blood tests in adults withtype 2 diabetes).
In humans, it has been demonstrated that ALA can reduce inflammatory responses.
Another method flaxseed may help prevent heart attacks and strokes is by reducing inflammation related with plaque accumulation in the arteries, according to some research.
The intensity of their hot flashes decreased by a whopping 57 percent as well.
An other research, however, found no significant difference in hot flashes between postmenopausal women and breast cancer patients who consumed an omega-3-enriched bar that included 410 mg of phytoestrogens derived from ground flaxseed and women who consumed a placebo bar.
According to Thompson, the findings are consistent with past research that have demonstrated that there is no significant difference in the effect on hot flashes between flaxseed and a placebo treatment.
Flaxseed Isn’t a Magic Bullet
The many potential health advantages of flaxseed make it tempting to consider it a “super food.” However, this is not the case. However, it is important to remember that there is no magic meal or vitamin that can ensure good health. What matters is that you make excellent eating choices on a consistent basis as part of an overall healthy lifestyle.
Who Shouldn’t Use Flaxseed?
Thompson advises pregnant women and perhaps breast-feeding moms to avoid supplementing their diets with ground flaxseed until additional information becomes available. “Our own animal research revealed that exposure to flaxseed at these phases may be protective against breast cancer in the offspring of the mother and grandmother. However, according to the findings of another researcher, the reverse is true “Thompson expresses himself.
Tips for Using Flaxseed
Many experts feel that it is preferable to take flaxseed rather than flax oil (which includes only a portion of the seed) in order to obtain all of the beneficial components. However, researchers will continue to explore in the meanwhile. “Ground flaxseed, in general, is a terrific first option,” adds Thompson, “but there may be specific scenarios in which flax oil or the lignans (taken in naturally occurring proportions in flaxseed) are just as effective.” What amount of flaxseed do you require?
According to the Flax Council of Canada, the recommended daily intake of ground flaxseed is presently 1 to 2 tablespoons of ground flaxseed per day.
- You may either buy it already ground or grind it yourself. Flaxseed, when consumed whole, has a higher likelihood of passing through the digestive track undigested, resulting in your body not receiving all of the beneficial components. If you wish to grind your own flaxseed, the little electric coffee grinders seem to be the most effective
- Flax meal is milled, which is the same as ground flax. If you’re looking for ground flaxseed, don’t be confused by the many product names. Flax meal is the same thing as milled or ground flaxseed
- Choose either brown or golden flaxseed for your meal. Although golden flaxseed is more pleasing to the sight, brown flaxseed is more readily available in most stores. There is virtually little nutritional difference between the two, so it is entirely up to you which one you like. You may get it in shops or on the Internet. Ground flaxseed is currently available at a number of supermarkets (or flax meal). In most grocery stores, it may be found in the flour or “grain” aisle or the whole-grain cereal department, and it is often offered in 1-pound sacks. You may also get it at health food stores or order it online from a variety of websites. Examine the product’s label. When purchasing items that include flaxseed, check the label to ensure that ground flaxseed, rather than whole flaxseed, was used in the preparation. Flaxseed is a prominent component in a variety of meals, including cereals, pasta, whole grain breads and crackers, energy bars, vegetarian meal items, and snack foods
- It is also used to make cosmetics. Add flaxseed to a dish that you eat on a regular basis. Mix in two tablespoons of ground flaxseed into any item you eat on a regular basis, such as cereal, smoothies, soup, yogurt, or other dairy products. Flaxseed should be stored in dark, damp containers until it becomes a habit, at which point you won’t even have to think about it
- You’ll just do it. Dark sauces and meat mixes are the recipes that conceal flaxseed the most effectively. When flaxseed is included into dishes such as enchilada casserole, chicken parmesan, chili, beef stew, meatloaf, or meatballs, it is difficult to detect its presence. For a dish that serves four people, you can typically get away with adding 2 to 4 tablespoons of ground flaxseed to the recipe. Use 4 to 8 tablespoons for a dish that serves 6 to 8 people
- It may also be used in baking. In recipes for quick breads, muffins, rolls, bread, bagels, pancakes, and waffles, ground flaxseed can be used to replace a portion of the flour called for. If your recipe asks for 2 or more cups of flour, try substituting 1/4 to 1/2 cup of the flour with ground flaxseed. Store the flaxseed in the freezer until you need it. The freezer is the most convenient location to keep ground flaxseed. Pre-ground flaxseed should be frozen in the bag in which it was purchased, or in a plastic sealable bag if you ground it yourself. The freezer will prevent ground flax from oxidizing and losing its nutritious content
- Whole flaxseed will last for a longer period of time in the freezer. Whole flaxseed appears to have a protective layer around the fatty acids within, which appears to be effective. Maintaining the entire flaxseed in a dark, cold environment until it is ground is a good idea. Whole flaxseed, on the other hand, may be kept at room temperature for up to a year as long as it is dry and of excellent quality.
Are you ready to give flaxseed a try? Take a look at The Flax Cookbook: Recipes and Strategies for Getting the Most from the Most Powerful Plant on Earth for a recipe to get you started. Muffins with Fruit and Flaxseed These flax muffins, which are moist and full of flavor, are not only excellent for you, but they also taste delicious. Ingredients: 1/2 cup canned pineapple with juice (crushed pineapple with juice) apple chunks (about 1/2 cup) coarsely chopped (with peel) 2 tblsp. extra-virgin olive oil 1 big egg, preferably with a greater omega-3 content if available, softly beaten (or 1/4 cup non-dairy egg replacement) 2 egg whites 1 cup fat-free sour cream (optional) 1/4 cup dark molasses (optional) 1/2 cup raisins, currants, or other dried fruits (or any other dried fruit, chopped) 1 1/4 cup unbleached white flour (optional) 1/2 cup whole-wheat flour (optional) 1 teaspoon baking powder (optional) 1 teaspoon baking soda (optional) a quarter teaspoon of salt flaxseed meal (about 3/4 cup) Directions:
- Preheat the oven to 400 degrees Fahrenheit. Prepare a muffin tin by lining it with paper or foil liners. Spray the interior of the liners with a few sprays of canola cooking spray before using them. The pineapple and juice should be incorporated into a large mixing bowl with the apple pieces and canola oil. Then, add in the egg, egg whites (or egg replacement) and molasses until the mixture is light and fluffy. Add the raisins or dried fruit and mix well. In a medium-sized mixing bowl, combine the flours, baking powder, baking soda, salt, and flaxseed
- Set aside. Add the flaxseed mixture to the sour cream mixture and stir on a moderate speed just until everything is mixed (batter will be a little lumpy). 1/4 cup at a time, spoon batter into the muffin tray that has been prepped. Bake for approximately 20 minutes in the center of a preheated oven, or until the muffins are golden brown and springy to the touch
12 muffins will be produced. Dietary Analysis: Each muffin has 194 calories, 5 g protein, 31 g carbohydrates, 5.5 g fat, 1.8 g saturated fat, 2.1 g monounsaturated fat, 2.6 g polyunsaturated fat, 20 mg cholesterol, 4.5 g fiber, 224 mg salt, and 1.7% omega-3 fatty acids.
Nutritional Analysis: The percentage of calories from fat is 28 percent. With permission, this recipe has been reproduced. The author of multiple works on nutrition and health, Elaine Magee, MPH, RD, is well-known in the nutrition and health community. Her thoughts and conclusions are all her own.
Get the Facts on Flax
Those seeking for a high-quality source of omega-3 fatty acids and omega-6 fatty acids might choose flax, which includes both omega-3 fatty acids and omega-6 fatty acids, as well as fiber and protein. If you are not include flax in your regular diet, you are doing a disservice to your body’s health.
Can You Eat Flax Oil?
Getty Images/Creatas Images/Creatas Images Flax seed oil is a common form of flax seed that may be consumed on its own or combined with other foods. While some individuals consume flaxseed oil straight from the container, others drizzle it over salads or incorporate it into other meals such as cereal and yogurt to reap the benefits of flaxseed oil. Flax oil is also available in capsule form, which makes it more convenient to take. Cooking with flax oil, on the other hand, is not recommended since high temperatures can transform the beneficial lipids in flax oil into hazardous carcinogens.
Can Vitamin E Be Taken With Flax?
Thinkstock Images/Comstock/Getty Images/Thinkstock Images Not only is it possible to combine flax with vitamin E, but it may even be helpful. Antioxidants and other nutrients like vitamin E, vitamin B-6, magnesium and carotene can help to improve the advantages of flax when taken together. Free radicals, which are unstable chemicals that cause chronic illnesses such as heart disease and cancer, are combated by both vitamin E and flax. Vitamin E and flaxseed are also beneficial in preventing blood clot development.
If you are using a blood-thinning medication, see your doctor before beginning a vitamin E and flaxseed supplementation.
Can Flax Seeds Be Digested?
Images courtesy of Pixland/Pixland/Getty Images Whole flax seeds are indigestible by the human body. Every component found in flax, including fiber, lignans, and fatty acids, may be found within its shell. When flax seeds travel through your system undigested, you will not gain any of the benefits that they have to offer you. It is preferable to crush flax seeds before swallowing them in order to aid digestion. By soaking ground flax seeds in water for a few hours before eating, you can further enhance digestion.
Soaking also causes enzymes in the seeds to be activated, which can aid in the absorption of vitamins and minerals by the body.
Amount of ALA in Flax Seed
Thinkstock Images/Comstock/Getty Images/Thinkstock Images Flax seed contains between 50 and 60 percent of the necessary fatty acids in the form of alpha-linolenic acid, or ALA, according to research conducted by the University of Maryland Medical Center. Approximately 130 calories are included in a tablespoon (15 milliliters) of flax seed oil, which includes 7 grams of ALA. The body transforms alpha-linolenic acid (ALA) into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are omega-3 fatty acids that may be found in fish oil.
Blueberry Muffin With Flax
Images courtesy of Jupiterimages/Comstock/Getty Images By using flax seed into blueberry muffins, you may boost the nutritional content of the muffins by boosting fiber and including vital fatty acids. You cannot, however, just add flax seed to a recipe without making any additional adjustments. Some food science principles are put into play in this process. Because flax seed has such a high fat content, you will need to reduce the amount of other oil used in the muffin recipe by around 40%.
It is possible that you may need to add additional liquid because flax seed has a tendency to absorb a lot of water. With the addition of flax seed, blueberry muffins tend to color and cook more quickly, therefore lowering the oven temperature and shortening the baking time are also recommended.
Smoothies With Flax Seed
Images courtesy of Jupiterimages/Creatas/Getty Images Incorporating ground flax seed into a smoothie can enhance the flavor of the smoothie by imparting a subtle nutty flavor and thickening the smoothie somewhat. Because of the fatty acids and fiber included in ground flax seed, the smoothie is more satisfying and more nutritionally dense. In one tablespoon of ground flax seed, there are 37 calories, 1.3 grams of protein, 3 grams of fat, and 1.9 grams of fiber, all of which are beneficial.
Can Flax Seeds Lower Sugar Glucose?
Photograph courtesy of Jeffrey Hamilton/Lifesize/Getty Images Because flax seeds are high in fiber, they can aid in the reduction and stabilization of blood glucose levels. Sugar is absorbed more slowly in the digestive system as a consequence of fiber, which helps to prevent abrupt spikes in glucose levels and subsequent dips in glucose levels. Ground flax seeds, rather than flax seed oil, should be consumed in order to receive the benefits of glucose stabilization. Flaxseed oil does not contain any fiber, unlike other oils.
Can You Put Flax Seeds in Pancake Mix?
Images courtesy of Jupiterimages/Photos.com/Getty Images In order to include flax seeds into pancake batter, it is preferable to use ground flax seed. Entire flax seed can give the pancakes a bit more texture, but because your body is not capable of fully digesting whole flax seeds, this will not provide any nutritional advantages to the pancakes. The addition of flax seeds to pancake batter will impart a somewhat nutty taste to the pancakes while also providing fiber, vital fatty acids, and protein.
How Much Fiber in Ground Flax Seed?
Images courtesy of Medioimages/Photodisc/Photodisc/Getty Images 1.9 grams of fiber are included in one tablespoon of ground flax seed (ground flax seed). Fiber helps to keep the stools regular, avoids digestive illnesses, lowers cholesterol levels in the blood, and can assist to maintain normal blood sugar levels. High-fiber meals also help you feel fuller quicker and for a longer period of time than those that don’t contain any fiber. As a result, incorporating ground flax seed into your meals may aid in weight loss or the maintenance of a healthy body weight.
Soaking Flax Seeds Mixed With Yogurt
Images courtesy of Jupiterimages/Comstock/Getty Images When it comes to increasing the nutritional value of flaxseeds, there are a few things you can do. Putting flax seeds in water for a few hours transforms them into a gelatinous combination that is more readily digested than the seeds themselves. It has been shown that combining this gelatinous combination with cultured foods such as yogurt helps to increase the body’s digestion and metabolism of the flax seeds. Prebiotics, which are present in flax seeds, are required for the survival of probiotics, which are found in yogurt.
How Much Flax Seed Meal Should Be Ingested Daily?
Images courtesy of Jupiterimages/Comstock/Getty Images According to the University of Maryland Medical Center, there is no set dose for flax seed that should be taken.
One to two tablespoons of flax seed oil or flax meal, or one to two flax oil capsules, per day is recommended by some. This is reliant on your particular qualities and should be determined by a medical or health professional in order to be effective.
How Long Does Flax Seed Meal Last?
Photograph courtesy of Ryan McVay/Photodisc/Getty Images One of the disadvantages of flax seed meal is that it has a short shelf life and gets rancid soon. When stored in a properly sealed container, ground flax seed meal has a shelf life of around 3 to 4 months, according to the USDA. The shelf life of whole flax seed is roughly one year, so if you want to extend the shelf life of flax seed, purchase whole flax seed and grind it when you’re ready to use it. It is possible that refrigerating flax seed meal will extend its shelf life.
Does Flax Oil Attack Belly Fat?
Image courtesy of Jupiterimages/Polka Dot/Getty Images Flax has beneficial lipids that may potentially aid in weight loss. Although it does not necessarily target specific parts of the body, such as the tummy, flax oil has been shown to improve basal metabolic rate, which is the rate at which your body burns calories. According to Dr. Sears, the necessary fatty acids in flax oil aid in the burning of fat by the human body. This process, which is referred to as thermogenesis, has the potential to result in weight reduction.
How Long Does It Take for Flax Seed to Digest Completely Through the System?
Images courtesy of Hemera Technologies/AbleStock.com/Getty Images. Flax seed, whether whole or ground, is more difficult to digest than ground flax seed. Whole flax seed, on the other hand, may travel through your whole digestive system without being broken down. It is preferable to ingest ground flax seed in order to improve digestion and nutritional absorption rates. The actual digesting time varies from person to person and is determined by genetics. In most cases, the flax seed must pass through the stomach and small intestine for 6 to 8 hours before it can be used.
How Does Flax Seed Oil Help With Diet?
Image of an oil painting by Pakhnyushchyy, courtesy of Fotolia.com Flax seed oil includes both omega-3 and omega-6 fatty acids, both of which are beneficial to your overall health and well-being. Omega-6 fatty acids aid in the regulation of metabolism, whilst omega-3 fatty acids can aid in the reduction of cholesterol levels. This type of fatty acid is necessary, which means that your body cannot produce it and that you must obtain it from your food intake. Besides vitamin C and vitamin E, flax seed oil includes thiamin, riboflavin, carotene, potassium, iron, zinc, magnesium, phosphorus, and calcium, among other nutrients.
Frequently Asked Questions About Flax
Despite their differences in color, brown and yellow flaxseeds both contain the same nutritional benefits, which include lignans, dietary fiber, and omega-3 fatty acids, all of which work together to improve your health and cardiovascular fitness, as well as provide protection against certain types of cancer.
Yellow flax has a greater oil content than other types of flax, and it may be favoured by certain people because of its pale hue.
Do I have to grind the flax? That seems like a lot of work.
Although they may be chewed carefully, whole flaxseeds are extremely hard and difficult to crack. If the flaxseed travels through the digestive tract without being broken down, the body will not obtain the full nutritional value from it. The seed is broken up during the grinding process, making it easier for the body to digest. Ground flaxseed, as opposed to whole flaxseed, has more nutritional advantages.
What if I’m allergic to flax seed?
Flax allergies are quite rare, however it is always wise to be cautious while eating flax. When beginning to consume flax, like with any new food product, it is best to begin with a little quantity at first. During the first week, if you have a history of allergies, we recommend using 1/4 teaspoon or less each day. If there are no negative side effects, gradually increase the amount of flax you consume to the suggested level, which is 2 to 4 tablespoons per day.
What does flax taste like?
Flax has a nice, nutty flavor. It is a good source of fiber. Mark and Esther enjoy grinding their flaxseed in the morning and mixing it into their juice or cereal for breakfast. The flavor is particularly pleasing to Mark when added into his orange juice or porridge, while Esther like it when combined into her yogurt. Using flax in recipes is quite versatile; a large number of them are available on our website, with many more available in our cookbook. Flax is a surprising amount of fun to work with, and you’ll discover that it goes well with practically anything.
How much flax should I eat in a day?
Health professionals recommend a daily consumption of 2 to 4 teaspoons of olive oil. Important to note is the fact that flaxseed is strong in fiber; you should normally start with 1/2 to 1 teaspoon per day and progressively increase the quantity until you meet the recommended daily allowance. To get to the necessary daily quantity, give yourself a month to complete the task. When incorporating fiber into one’s diet, it is critical to consume a proper amount of liquids, which is around eight glasses of water each day.
How long can flax be stored?
The naturally firm shell of whole flaxseed allows it to remain fresh for several years when stored at room temperature. Ground flaxseed, on the other hand, needs greater attention. It is possible that ground flaxseed will develop an off-flavor and taste. Consequently, once the coffee has been ground, it should be stored in an airtight container and kept chilled. Keeping ground flax refrigerated or frozen for up to four months will ensure that it remains fresh.
How long do flax pax neck and shoulder pillows retain their heat/cold?
Flax Pax are capable of retaining heat or cold for up to 45 minutes.
What’s the difference between Natural Flax and Organic Flax?
The Golden Valley Flax product line includes both natural and organic types since we feel that this is a crucial decision for you, as a customer, to make. The difference is in the manner the flax is grown: our Natural Flax is grown utilizing the most up-to-date contemporary agricultural methods, which have been certified by our North Dakota State University, to provide the highest quality product. Our Organic Flax is grown in accordance with the stringent requirements established by the Farm Verified Organic organization, which has been authorized by the USDA.
- The natural flax production process begins with a scientific investigation of the soil’s fertility requirements, followed by the administration of the plant nutrients that have been determined to be necessary.
- Techniques such as summer fallow (leaving the land dormant for a year) are used to build up the necessary nutrients in soil, and efforts are made to control weeds during the growing season using mechanical weed control tools such as rotary hoes and harrows.
- After harvest, the weeds that compete with the flax are pulled out and disposed of.
- In order to represent the difference in cost per unit, we have reduced the price of natural flax, which is less expensive to manufacture than organic flax, to reflect the cost per unit difference.
Both approaches, we feel, are valid and produce high-quality flax in equal amounts. After taking this into consideration, we leave the final decision between natural and organic flax to you, the consumer.
Should I Eat Flax During Pregnancy?
Flax seed contains phytoestrogens, which are estrogens produced by plants. Hormones are particularly irritating to pregnant women and their unborn children. There have been no human research conducted on the effects of flax on pregnancy, although there have been several completed animal studies. In order for the mother to properly prepare the uterus for her growing child, high estrogen levels are required. On the other side, giving pregnant animals too much estrogen might lower the size of the litter and the weight of the kids at delivery.
Find Out About Flax Seeds
Flax seeds are high in a variety of nutrients that are essential for healthy overall health. In addition, they enhance the flavor and texture of a wide variety of dishes by incorporating them. Continue reading to discover more about flax seeds and the benefits they may provide for you.
What are flax seeds?
Compared to sesame seeds, flax seeds have an oval and flat form, and they are somewhat bigger in size. They have a crunchy, chewy texture and a nutty flavor that makes them a great snack. Flax seeds are available in two colors: brown and yellow. Brown flax seeds are the type of flax seeds that are most commonly found in grocery shops.
What types of flax seeds are there?
It is worth noting that flax seeds are somewhat larger than sesame seeds in size, but they are still oval and flat in shape. With a nutty flavor and a crisp, chewy texture, they are a delicious snack. Depending on their color, flax seeds can be either brown or yellow. Stores will most likely have brown flax seeds on hand, and these are what you should look for.
- To give texture to breads and muffins and to make them more visually appealing, whole flax seeds are frequently used as an ingredient. Ground flax seeds are used to enhance the flavor of dishes while also providing nutrients. In addition to being sold on its own in grocery stores and utilized in goods such as salad dressings, flaxseed oil may also be found on the label of many foods.
Which type of flax seed should I choose: Whole, ground or flaxseed oil?
Are the most nutrient-dense foods. Grinding the seeds makes them easier to digest and aids in the release of nutrients from the seeds. Flax seeds mixed into flour are the most nutritious way to consume this seed and reap the benefits it has to offer. You may either purchase ground flax seeds or grind them yourself using the gear you already have in your kitchen. Both options are healthy. Using a coffee grinder, food processor, or blender, ground the flax seeds at your own convenience.
It has the greatest concentration of alpha-linolenic acid, an omega-3 fatty acid. Flax oil, on the other hand, has little in the way of fiber or protein. It is best used in salad dressings or as a garnish on vegetables just before serving time.
Whole flax seeds
It is possible that it will travel through your body without being metabolized.
Flax seeds are nutritious
Flax seeds are a nutrient-dense source of vital fatty acids and amino acids. The following table lists the nutrients that may be found in 1 tablespoon (15mL) of flax seeds:
Flax seeds are considered to be a useful diet because of the nutrients included in them, according to nutritionists. This indicates that flax provides you with additional health advantages.
Flax may help prevent heart disease:
Flax seeds are particularly high in alpha-linoleic acid, which is a form of omega-3 fatty acid found in fish and poultry.
Omega-3 fatty acids have been shown to reduce the risk of heart disease.
Flax helps to keep your bowels healthy:
Flax seeds are an excellent source of dietary fiber, which is essential for maintaining a healthy digestive tract.
Flax helps to fight cancer:
In terms of phytonutrients, flax seeds are one of the most abundant plant sources of lignans, which are a kind of polyphenol. These phytonutrients may have a protective effect on our systems against some forms of cancer.
Flax seeds may have additional health benefits
A great deal of study is being conducted to determine the health advantages of flax seeds. Flax may be beneficial in the following ways:
- People with high blood pressure should have their cholesterol levels lowered, as well. Some cancers, such as prostate and breast cancer, can be prevented, and menopausal symptoms can be alleviated in some women. In order to identify the health advantages of flax, more study is required.
Store flax seeds properly to keep them fresh
Whole flax seeds may be kept at room temperature for up to a year due to the hard shells on which they are protected. Ground flax seeds can be stored in the refrigerator for up to three months if they are stored in an airtight container that is not see-through. Storage of flaxseed oil in the refrigerator is recommended, as is usage prior to the oil’s expiry. To get the most out of flax seeds, ground them up as you need them rather than storing them whole.
Flax seed meal and snack ideas
In most supermarket shops, bulk food stores, health food stores, and specialty food stores, flax seeds and flax seed products may be found in the bulk food section. Whole seeds are frequently sold in bulk, while crushed seeds are frequently sold in vacuum-packed packets to maintain freshness. Make an effort to incorporate flax seeds in your diet, as well as a range of other foods. It is crucial to include flax into your diet gradually, just as you would with other high-fiber foods, and to drink lots of water.
- Ground flax seeds can be sprinkled on cereals, granola, and yogurt. For lunch or dinner, toss it into a simple salad. Add ground flax to doughs, batters, and casseroles to make them more nutritious. Sprinkle whole flax seeds on top of homemade baked products such as muffins and breads to give them an extra crunch. When baking, use flax seeds instead of oil to save money. Utilize one cup of ground flax seed in place of one-third cup of oil (a 3:1 replacement ratio)
- Cooking with flaxseed oil should be avoided. When oil is heated to a high temperature, the nutrients in the oil are destroyed. Consider using flaxseed oil in your favorite homemade salad dressings as an alternative.
Including flax seeds in your diet is an excellent method to increase your intake of nutrients such as fiber, protein, and omega-3 fatty acids. Many health advantages may be obtained from flax seeds, and additional study is being conducted to identify the full range of health benefits that flax seeds can provide. To reap the greatest number of health advantages from flax seeds, consume ground flax seeds and flax seed oil. The most recent update was made on October 31, 2018.
Healthy food trends – flaxseeds: MedlinePlus Medical Encyclopedia
Flaxseeds are small brown or gold seeds that grow on the flax plant and are harvested for food. They have a mild, nutty flavor and are high in fiber, as well as a range of other minerals and antioxidants. Ground flaxseeds are the simplest to digest and may contain more nutrients than whole flaxseeds, which might pass through your digestive system undigested and cause constipation. Flaxseed oil is derived from the pressing of flax seeds. WHY THEY ARE BENEFICIAL TO YOU In addition to fiber, vitamins, minerals, protein, healthy plant-based lipids, and antioxidants that assist to prevent cell damage, flaxseeds are also a good source of protein.
Flaxseeds are also a rich source of the following nutrients:
- Copper, phosphorus, magnesium, manganese, and the B vitamins (B1, B2, and B6)
Energy, your immune system, your neurological system, your bones, your blood, and your pulse are all supported by these vitamins and minerals, as are many other physiological activities. Flaxseeds are also high in omega-3 fatty acids and omega-6 fatty acids, both of which are vital for human health. These are compounds that your body need in order to operate properly but that it cannot produce on its own. You must obtain them from the consumption of foods such as shellfish and flaxseeds. Many vegetable oils, such as canola and soybean oil, contain the same fatty acids found in flax seed oil.
- Flax oil, along with seafood, is one of the most abundant sources of omega-3 fatty acids.
- The major kind of omega-3 found in flaxseeds, on the other hand, is less bioavailable than the ones found in seafood.
- However, this is a beneficial fat that contributes to the increase of “good cholesterol.” Small quantities will not interfere with weight management.
- Researchers are investigating whether increasing the intake of essential fatty acids, such as those present in flaxseeds, may enhance blood pressure, blood sugar, heart health, and other aspects of one’s health.
- It has the potential to interfere with the effectiveness of some medications.
Some cereals, such as raisin bran, now contain flaxseeds that have already been ground up. Grinding entire seeds will assist you in obtaining the maximum amount of nutrients. To incorporate flaxseeds into your diet, mix powdered flaxseed into the following dishes:
- Baking mixes for pancakes, French toast, or other baked goods
- Smoothies, yogurt, and cereals are all good options. Soups, salads, and pasta meals are all good options. Use in lieu of bread crumbs, as well as with them.
WHAT TO DO IF YOU CAN’T FIND FLAXSEED The seeds may be acquired online or at any health food store that carries them. In addition, flaxseeds may be found in the natural or organic food sections of many large supermarket shops. Simply purchase a bag or container of flaxseeds in the form of whole, crushed, or milled seeds, depending on the texture that suits your preference. Flaxseed oil is also available for purchase. Flaxseeds that are uncooked or unripe should be avoided. Nutritional Trends in Healthy Food: Flax meal; Nutritional Trends in Healthy Food: Flax seeds; Nutritional Trends in Healthy Food: Limes; Healthy Snack: Flax seeds; Healthier Diet: Flax seeds; Wellness: Flax seeds S.
- Irwin, and M.
- Consumption of flaxseed may lower blood pressure, according to a comprehensive review and meta-analysis of randomized controlled studies.
- Parikh, T.
- Am 2018;314(2):H146-H159.
- The following is the PMID: 29101172: http://www.ncb.nlm.nih.gov/pubmed/29101172/.
- Vannice and H.
- The Academy of Nutrition and Dietetics’ position on dietary fatty acids for healthy people is as follows: Journal of the American College of Nutrition and Dietetics.
- 24342605 PubMed Central: pubmed.ncbi.nlm.nih.gov/24342605/ (PMID: 24342605).
- In addition, David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M.
Bad Side Effects of Flaxseed
Constipation can occur as a result of eating flax seeds. Image courtesy of Amarita/iStock/Getty Images Small, dark-brown or golden-colored seeds produced by the flax plant, flaxseeds are a delectable treat. This nut has a mild, nutty flavor and may be eaten whole, crushed into flour, extracted into oil, or consumed in tablet form as a nutritional supplement if you like. Making a little addition of flaxseed to your daily diet is an excellent method to increase your intake of dietary fiber, antioxidants, and omega-3 fatty acids, as well as to reap the numerous health advantages that exceed any flaxseed adverse effects.
When consumed in ground form, flaxseed gives the greatest number of health advantages, as whole flaxseed might pass through your digestive track undigested if you do not completely chew it.
Nutritional Flaxseed Benefits
When consumed in ground form, flaxseed gives the greatest number of health advantages, since whole flaxseed might pass through your digestive track undigested if not chewed properly prior to consumption.
- Flaxseed has 55 calories per cup
- Crushed flaxseed has 37 calories per cup. Carbohydrates: 3 grams of whole flaxseed
- 2 grams of ground flaxseed Protein sources include whole flaxseed (1.9 grams) and ground flaxseed (1.3 grams). Total fat: 4.3 grams from whole flaxseed
- 3 grams from powdered flaxseed
- Cholesterol: 0
- Sodium: 0
Fiber to Help Digestion
Flaxseed has a lot of fiber, which is concentrated in the coat of the seed. One tablespoon of whole flaxseed contains 2.8 grams of dietary fiber, which is 11 percent of the daily recommended requirement for this nutrient in adults. Fiber is beneficial in maintaining regular bowel motions. Fiber, both soluble and insoluble, is found in high concentrations in flaxseed, which has long been prized for its laxative effects. Flaxseed contains insoluble fiber, which stays undigested in the digestive system.
According to a research published in the Journal of Food Science and Technology in January 2014, soluble fibers inhibit digestion by collecting water and forming a gel, which may aid in the maintenance of blood glucose levels and the reduction of cholesterol, respectively.
Additionally, a high-fiber diet can be beneficial in the treatment of diverticulosis. Penn State Hershey recommended that patients consume 15 grams of flaxseed per day in order to address this condition.
Fiber and Digestive Side Effects
Flaxseed, like any other fiber, should be consumed with lots of fluids to maximize absorption. Whole and ground flaxseed side effects, including constipation, may occur if there is insufficient fluid intake. It is possible that it will create an intestinal obstruction in rare situations. Blockages can cause crampy, intermittent abdominal discomfort, inability to evacuate normal feces, bloated stomach, and fever, among other symptoms. According to the USDA, flaxseed can be used as an ingredient in food at a concentration of up to 12 percent.
Healthy Fats in Flaxseed
Flaxseed has just a trace amount of saturated fat (0.38 grams) when compared to the rest of the fat in the diet. Reduce your intake of saturated fat to less than 10% of your total daily calorie intake, according to the American Heart Association. When ground into a flour, flaxseed has 2.9 grams of healthful polyunsaturated fat and.78 grams of monounsaturated fat per tablespoon. Flaxseed is also a good source of fiber, with 2.95 grams per tablespoon. According to the American Heart Association, polyunsaturated and monounsaturated fats may help lower LDL (bad) cholesterol levels in your blood, which may minimize your risk of heart disease and stroke.
Omega-3 Fatty Acids
As stated by the National Institutes of Health, flaxseed is the most abundant plant-based source of omega-3 fatty acids. These essential fatty acids are essential for the health of the reproductive system, the eyes, the brain, the blood vessels, the lungs, and the immune system. Flaxseed also contains a significant amount of linolenic acid and lignans. Flaxseed, whether whole or ground, is recommended as a viable supplement for its omega-3 fatty acids, linolenic acid, and lignans. These nutrients have been shown to reduce the risk of cardiovascular disease as well as cancers such as breast, ovarian, and prostate cancer, according to a study published in theJournal of Food Science and Technology in September 2014.
Vitamins in Flaxseed
B vitamins are required by your body in order to produce energy for physiological activities involving your nerves, muscles, skin, heart, and brain, among other things. Flaxseeds contain nearly all of the B vitamins, including the following:
- Thiamine, Riboflavin, Niacin, Vitamin B6, Pantothenic acid, and Folate are all essential nutrients.
One of the numerous advantages of B vitamins is that they may be able to assist you minimize stress and weariness while also improving your overall sense of well-being. Antioxidants and B vitamins were provided to a group of full-time employees in an Australian study, and the results showed an increase in both cognitive capacity and mood. Occupational stress, increased job productivity, and decreased absenteeism were all found to be beneficial by dietary supplementation of B vitamins, according to research published in the Nutrition Journal in December 2014.
Wealth of Minerals
Flaxseed contains a high concentration of nutrients that are beneficial to your health. Whole flaxseed has the following nutrients per tablespoon:
- Calcium contains 26 milligrams
- Iron contains 0.6 milligrams
- Magnesium contains 40 milligrams
- Phosphorus contains 66 milligrams
- Potassium contains 84 milligrams
- Zinc contains 0.45 milligrams
- Copper contains 0.13 milligrams
- Manganese contains 0.26 milligrams
- And selenium contains 2.6 micrograms.
Helps Lower Blood Pressure
Flaxseed includes three essential minerals that are beneficial to cardiovascular health. Magnesium, potassium, and calcium are the elements in question. Magnesium is essential for the regulation of muscle and nerve function, as well as the relaxing of blood vessels, which helps to keep your blood pressure in control. Also known as potassium, this mineral aids in the relaxation of blood vessels and the transmission of electrical signals in the neurological system and heart, so protecting against irregular heartbeat.
Another of flaxseed’s heart-health advantages is that it is a high dietary source of linolenic acid, lignans, and fiber, all of which are beneficial to the heart.
The results showed that flaxseed had a minor effect on systolic and, to a greater extent, diastolic blood pressure.
Following the study’s findings, which was published in the Journal of Nutrition in April 2015, it was shown that the most beneficial drop in blood pressure occurred when whole flaxseed was consumed over a period of more than 12 weeks.
Toxic Flaxseed Side Effects
This superfood provides three essential elements that are beneficial to cardiovascular health. Magnesium, potassium, and calcium are the elements in question here. In addition to controlling muscle and nerve function, magnesium is necessary for the relaxing of blood vessels, which aids in the regulation of blood pressure. Also known as potassium, this mineral aids in the relaxation of blood vessels and the transmission of electrical signals in the neurological system and heart, hence preventing irregular heartbeat.
Another of flaxseed’s heart-health benefits is that it is a good source of linolenic acid, lignans, and fiber, all of which are essential for good cardiovascular health.
The findings showed that flaxseed had a minor effect on systolic and, to a greater extent, diastolic blood pressure.
Flaxseed for Constipation: How to Use Plus Other Home Remedies
Flaxseeds, which are the seeds of the flax plant, have a variety of health advantages. They are high in omega-3 fatty acids and alpha-linolenic acid, both of which can help to lower the risk of cardiovascular disease and combat inflammation. However, these are not the only advantages of flaxseed. It is also a good source of fiber, and it can be used to treat and prevent constipation in certain people. Using flaxseed to cure constipation, as well as other home remedies to encourage bowel regularity, are discussed in this article.
- When you are constipated, you are unable to pass stool or pass stool infrequently, often passing no more than three stooles per week, which is considered to be abnormal.
- While over-the-counter medications can help relieve constipation in some people, natural therapies such as flaxseed have been shown to be useful in others.
- In reality, flaxseed is a high-fiber food that is beneficial to the digestive system.
- This aids in the relief of constipation caused by intestinal irregularity and digestive diseases such as irritable bowel syndrome and diverticular disease, among other things.
What the research shows
90 participants with functional constipation participated in a trial in which they were given either 50 grams of flaxseed flour per day or 15 milliliters (mL) of lactulose solution per day for four weeks. At the conclusion of the trial, both groups reported an increase in bowel movement. The flaxseed group, on the other hand, showed the most substantial improvement. On average, their bowel motions rose from two per week to seven per week, according to the study. Flaxseed, on the other hand, has a number of other advantages.
In another trial, 53 patients with constipation and type 2 diabetes “were randomly assigned to receive either 10 grams of flaxseed pre-mix in cookies twice per day or a placebo for 12 weeks,” according to the researchers.
Results showed that the flaxseed cookies not only alleviated constipation symptoms, but they also reduced cholesterol, triglycerides, and body weight in the trial participants. Flaxseed is available in the following forms:
In order to alleviate constipation, however, you will need to ingest between one and four tablespoons of ground flaxseed every day. Flaxseed oil and whole flaxseeds may not be as beneficial as ground flaxseed. Flaxseed may be used to oatmeal, soup, and cereal to provide additional fiber. Alternatively, ground flaxseed can be added to yogurt or smoothies. You may also add 1 tablespoon of powdered flaxseed to a glass of water and drink it once or twice a day, depending on your preferences. Flaxseed is usually considered to be safe to consume and has only a small number of recorded adverse effects.
Constipation can be exacerbated and intestinal obstruction can occur if you consume more than the appropriate amount of fiber or drink too little water.
There is contradictory evidence on whether flaxseed is safe to consume during pregnancy or during breastfeeding since it includes lignans, a plant protein that mimics estrogen.
If you’re expecting a child, consult with your doctor for advice.
It has the potential to interact with blood coagulation, blood pressure, and diabetic drugs, as well as oral contraceptive pills.
- Increase your level of physical exercise. Exercise causes intestinal contractions to occur more often, which increases the frequency of bowel movements. Make an effort to engage in at least 30 minutes of physical exercise on most days of the week
- Increase your fiber consumption. Constipation can also be caused by a lack of fiber in the diet. Adults should consume 25 grams of fiber per day for women and 38 grams per day for men, according to the American Heart Association. Eat high-fiber meals (fruits, vegetables, whole grains, legumes, nuts and seeds), or take a fiber supplement. Probiotic supplements should be taken as well. It is also possible that an imbalance of bacteria in the stomach will reduce the frequency of bowel movements. Probiotics are living microorganisms that aid in the preservation of beneficial bacteria in the stomach. A healthy digestion and regularity are promoted by an elimination diet
- Try it out. If you suffer from irritable bowel syndrome or other digestive disorders, some foods may cause your bowel motion to slow down or stop altogether. An elimination diet can be used to identify items that cause constipation and then avoid these meals whenever feasible, according to the manufacturer. Fried meals, red meat, dairy products, alcohol, and gluten-containing foods are all known to cause constipation. Also, avoid drinking caffeinated beverages such as coffee. It has also been shown that the caffeine in coffee can stimulate intestinal contractions and increase stool activity. Caffeine should be consumed in moderation, though. Caffeine in excess can cause increased urination and raise the risk of dehydration. Constipation can be exacerbated by dehydration
- Drink plenty of warm beverages. Drinking hot tea or other warm drinks might help to relax the digestive tract and stimulate bowel movement.
Constipation is normally not a significant problem, but it can lead to problems such as hemorrhoids and fecal obstruction. In certain cases, over-the-counter medications such as stool softeners and laxatives can be used to alleviate symptoms. For those looking for a more natural solution, flaxseeds may be an option that can improve regularity while also reducing the chance of negative effects. Consult your physician to determine whether flaxseed is appropriate for you.