How To Use Flax Seeds?

The benefits of flax seeds

Is flax seed the new wonder? Preliminary studies show that it can help fight heart disease, diabetes, and breast cancer.

Some call it one of the most powerful plant foods on the planet. There is some evidence that it can help lower your risk of heart disease, cancer, stroke, and diabetes. This is quite a difficult task for a small seed that has been around for centuries.

Flax was cultivated in Babylon as early as 3000 BC. In the 8th century, King Charlemagne believed so much in the health benefits of flax that he passed laws requiring his subjects to consume it. 

Now, thirteen centuries later, some experts say we have preliminary research to back up what Charlemagne suspected.

Flax is found in all kinds of foods today, from pretzels and frozen waffles to oatmeal. The Flax Council estimates that nearly 300 new flax-based products were launched in the United States and Canada in 2010. 

Not only has consumer demand for flaxseed increased, but agricultural use has also increased. Flax seed is what is used to feed all those hens that lay eggs with higher levels of omega-3 fatty acids.

Although flax contains all kinds of healthy components, it owes its main health reputation to three of them:

• Omega-3 essential fatty acids, "good" fats that have been shown to have effects on heart health. Each tablespoon of ground flax contains approximately 1.8 grams of vegetable omega-3s.
• Lignans, which have antioxidant and plant estrogen properties. Flaxseed contains 75 to 800 times more lignans than other plant foods.
• Fiber. Flax seeds contain both soluble and insoluble types.

The health benefits of flax

Although Lilian Thompson, PhD, an internationally renowned flaxseed researcher at the University of Toronto, says she would not call any of the health benefits of flaxseed "conclusively established," the research indicates that flax seeds may reduce the risk of certain cancers and cardiovascular diseases. and lung disease.

Cancer

Recent studies have suggested that flax seeds may have a protective effect against breast cancer, prostate cancer, and colon cancer. At least two of the components in flax seem to contribute, says Kelley C. Fitzpatrick, director of health and nutrition at the Flax Council of Canada.

In animal studies, the vegetable omega-3 fatty acid found in flax seeds, called ALA, inhibited the incidence and growth of tumors.

The lignans in flax seeds may provide some protection against hormone-sensitive cancers without interfering with the breast cancer drug tamoxifen. 

Thompson says some studies have suggested that exposure to lignans during adolescence helps reduce breast cancer risk and may also increase survival in breast cancer patients.

Lignans can help protect against cancer by blocking enzymes involved in hormone metabolism and interfering with the growth and spread of tumor cells.

Some of the other components in flax seeds also have antioxidant properties, which may help protect against cancer and heart disease.

Heart disease

Research suggests that plant omega-3s support the cardiovascular system through several different mechanisms, including anti-inflammatory action and normalizing heart rate. Fitzpatrick says new research also suggests significant effects of flax seeds on lowering blood pressure. These effects can be due to both omega-3 fatty acids and groups of amino acids found in flax seeds.

Several studies have suggested that omega-3 high omega-3 flaxseed diets help prevent hardening of the arteries and prevent plaque from building up in the arteries, in part by preventing white blood cells from adhering to internal walls. blood vessels.

“The lignans in flaxseeds have been shown to reduce the build-up of atherosclerotic plaque by up to 75%,” explains Fitzpatrick.

Since plant omega-3s may also play a role in maintaining the heart's natural rhythm, they may be helpful in the treatment of arrhythmia (irregular heartbeat) and heart failure. Further research is needed on this subject.

Eating flax seeds daily can also help your cholesterol levels. LDL or "bad" cholesterol levels in the blood have been linked to an increased risk of heart disease, obesity, diabetes and metabolic syndrome. 

A study in postmenopausal women showed a decrease in LDL levels after women ate 4 tablespoons of ground flaxseed each day for a year. Fitzpatrick says the cholesterol lowering effects of flax seeds are a result of the combined benefits of omega-3 ALA, fiber, and lignans.

Diabetes

Preliminary research also suggests that daily intake of lignans in flax seeds may slightly improve blood sugar levels (as measured by blood tests for hemoglobin A1c in adults with type 2 diabetes).

Inflammation

Two components of flaxseed, ALA and lignans, may reduce the inflammation that accompanies certain diseases (such as Parkinson's disease and asthma) by helping to block the release of certain pro-inflammatory agents, says Fitzpatrick .

ALA has been shown to reduce inflammatory reactions in humans. And animal studies have shown that lignans can lower the levels of various pro-inflammatory agents.

Reducing the inflammation associated with plaque buildup in the arteries may be another way flax seeds help prevent heart attacks and strokes.

Hot flashes

A study of postmenopausal women, published in 2007, reported that 2 tablespoons of ground flax seeds mixed with cereal, juice or yogurt twice a day reduced their hot flashes by half. 

The intensity of his hot flashes was also reduced by 57%. Women noticed a difference after taking flax seeds daily for just one week and got the maximum benefit in two weeks.

But another study reported no significant reduction in hot flashes in postmenopausal women and breast cancer patients who ate a bar containing 410 milligrams of ground flaxseed phytoestrogens and women who ate. a placebo bar.

The results, Thompson says, are consistent with other studies that did not show a significant difference in the effect on hot flashes between flaxseed and placebo.

Linen is not a quick fix

It's tempting to think of flax seed as a superfood because of its many potential health benefits. But keep in mind that there is no one magic food or nutrient that guarantees better health.

What matters is always making excellent food choices as part of an overall healthy lifestyle.

Who shouldn't use flax seeds?

Until more is known, Thompson says, pregnant women and possibly nursing mothers should not supplement their diet with ground flaxseed.

“Our own animal studies have shown that exposure to flaxseed during these stages may protect against breast cancer in the offspring. But a study by another researcher showed the opposite effect,” says Thompson.

Tips for using flax seeds

Many experts believe that it is better to consume flax seeds than flaxseed oil (which contains only part of the seed) to get all the components. But stay tuned as researchers continue to investigate.

Thompson says, "Ground flax seeds, in general, are a great first choice, but there may be specific situations where flaxseed oil or lignans (taken in amounts naturally found in flax seeds) might be. just as good. "

How many flax seeds do you need? The optimal dosage for health benefits is not yet known. But 1 to 2 tablespoons of ground flaxseed per day is currently the suggested dose, according to the Flax Council of Canada.

Here are some more tips for using, purchasing, and storing flax seeds:

• Buy it ground or grind it yourself. Flax seeds, when eaten whole, are more likely to pass through your intestinal tract undigested, which means your body is not receiving all of the healthy components. If you want to grind the flax seeds yourself, these little electric coffee grinders seem to work best.
• Ground = ground = flax flour. Don't be confused by the different product names for ground flax. Ground or ground flax seeds are the same as flax meal.
• Buy brown or golden flax seeds. Golden linen is easier on the eyes, but brown linen is easier to find in most supermarkets. There is very little nutritional difference between the two, so the choice is yours.
• Find it in stores or on the Internet. Many supermarket chains now sell ground flaxseed (or flax meal). It is usually found in the flour or "grain" aisle or in the whole grain section and is often sold in 1 pound bags. You can also find it in health food stores or order it from various websites.
• Check the product label. When purchasing products that contain flaxseed, check the label to make sure that ground flaxseed has been added, not whole flaxseed. Flaxseed is an important ingredient in whole grain cereals, pasta, breads and crackers, energy bars, meatless food products, and snacks.
• Add flax seeds to the foods you eat regularly. Whenever you eat a certain food, like oatmeal, smoothies, soup, or yogurt, add a few tablespoons of ground flax seeds. It will soon become a habit and you won't have to think about it, you will.
• Hide the flax seeds in dark, damp dishes. The dishes that hide flax seeds the best are black sauces or meat mixes. No one tends to notice flax when mixed with a casserole of enchiladas, chicken parmesan, chili, beef stew, meatloaf, or meatballs. For a 4-serving casserole dish, you can usually get by adding 2-4 tablespoons of ground flax seeds. For a 6-8 person dish, use 4-8 tbsp.
• Use it for cooking. Replace some of the flour with ground flax seeds in recipes for quick breads, muffins, muffins, breads, bagels, pancakes and waffles. Try substituting 1/4 to 1/2 cup of flour with ground flax seeds if the recipe calls for 2 cups or more of flour.
• Store it in the freezer. The best place to store ground flax seeds is in the freezer. Freeze pre-ground flax seeds in the bag they were purchased in or in a sealable plastic bag if you are grinding them yourself. The freezer will prevent the ground flax from oxidizing and losing its nutritional potency.
• Whole flax seeds keep longer. The outer shell of whole flax seeds seems to protect the fatty acids inside well. It's a good idea to keep all flax seeds in a cool, dark place until you grind them. But as long as they're dry and of good quality, whole flax seeds can be stored at room temperature for up to a year.

Flaxseed recipe

Ready to try flax seeds? Here's a recipe to get you started with The Flax Cookbook: Recipes and Strategies for Getting the Most Out of the Most Powerful Plant on the Planet.

Flaxseed fruit flavored muffins

These chewy and flavorful flax muffins not only taste good for you, they taste great too.

Ingredients:

1/2 cup crushed pineapple with juice, canned

1/2 cup finely chopped apples (with the skin on)

2 tablespoons of canola oil

1 large egg, richer in omega-3 if available, lightly beaten

2 egg whites (or 1/4 cup egg substitute)

1 cup fat-free sour cream

1/4 cup black molasses

1/2 cup raisins, currants (or any other dried fruit, chopped)

1 1/4 cups unbleached white flour

1/2 cup whole wheat flour

1 teaspoon of baking powder

1 teaspoon of baking soda

1/4 teaspoon of salt

3/4 cup ground flax seeds

Directions

1. Preheat the oven to 400 degrees. Line a muffin pan with foil or foil. Coat inside of liners with a quick spray of canola cooking spray.
2. In a large bowl, whisk the pineapple with the juice, apples, canola oil, egg, egg whites or egg substitute, sour cream and molasses until fluffy and frothy. Add raisins or nuts.
3. In a medium bowl, combine the flours, baking powder, baking soda, salt and flax seeds.
4. Add flaxseed mixture to sour cream mixture, beating on low speed until combined (dough will be a bit lumpy). Pour 1/4 cup batter into prepared muffin pan.
5. Bake in the center of a preheated oven for about 20 minutes or until the muffins are golden and tender to the touch.