Ten “Just The Facts, Ma’am” on Flax:
Out Of Small Things Proceedeth That Which is Great – Meaning Our Health!
Since learning about the mighty powers of teeny little flax seeds, we’ve just been adding it to our daily oatmeal. Sadly, I have not been able to find Dr. Greger’s neat little App video about it on Youtube! But I’ve done some research and outlined 10 quick tips that will have you reaping its benefits every day too!
IMPORTANT: The whole flax seed is very tiny — so tiny that it will probably pass through your system unopened, with all its powers still locked inside. We want to be eating ground flax seed!
You can read the whole article in detail HERE. But for just the facts, ma’am, (remember Dragnet??) here you go:
1. Flax Seeds Are Loaded With Nutrients.
Grown since the earliest days of civilization, the plant fibers are used for spinning into cloth, and the seeds and oil are used for a very nutritious food. A typical serving is 1 Tablespoon, about 35 calories. Their benefits come mainly from the top notch omega-3 fatty acids, lignans and fiber.
- Polyunsaturated fat: 2.0 grams
- Omega-3 fatty acids: 1,597 mg
- Vitamin B1: 8% of the RDI
- Vitamin B6: 2% of the RDI
- Folate: 2% of the RDI
- Calcium: 2% of the RDI
- Iron: 2% of the RDI
- Magnesium: 7% of the RDI
- Phosphorus: 4% of the RDI
- Potassium: 2% of the RDI
2. Flax Seeds Are High in Omega-3 Fats
If you are a vegetarian or don’t eat fish, flax seeds can be your best source of omega-3 fats. They are a rich source of alpha-linolenic acid (ALA), a mostly plant-based omega-3 fatty acid. ALA is one of the two essential fatty acids that you have to obtain from the food you eat, as your body doesn’t produce them.
3. Flax Seeds Are a Rich Source of Lignans, Which May Reduce Cancer Risk
Lignans. have powerful antioxidant and estrogen properties. They may help in preventing breast and prostate cancer, as well as other types of cancer.
4. Flax Seeds Are Rich in Dietary Fiber
Just one tablespoon of flax seeds contains 3 grams of fiber, which is 8–12% of the daily recommended intake for men and women, respecti vely
5. Flax Seeds May Improve Cholesterol
In one study in people with high cholesterol, consuming 3 tablespoons (30 grams) of flaxseed powder daily for three months lowered total cholesterol by 17% and “bad” LDL cholesterol by almost 20% (19).
Another study of people with diabetes found that taking 1 tablespoon (10 grams) of flaxseed powder daily for one month resulted in a 12% increase in “good” HDL cholesterol.
6. Flax Seeds May Lower Blood Pressure
Studies on flax seeds have also focused on its natural ability to lower blood pressure.
Flax seeds are a great source of plant-based protein and there’s growing interest in flaxseed protein and its health benefits. Flaxseed protein is rich in the amino acids arginine, aspartic acid and glutamic acid.
Numerous lab and animal studies have shown that flaxseed protein helped improve immune function, lowered cholesterol, prevented tumors and had anti-fungal properties.
8. Flax Seeds May Help Control Blood Sugar
This blood sugar-lowering effect is notably due to flax seeds’ insoluble fiber content. Research has found that insoluble fiber slows down the release of sugar into the blood and reduces blood sugar/
9. Flax Seeds Keep Hunger at Bay, Which May Aid Weight Control
One study found that adding 2.5 grams of ground flax fiber extract to a beverage reduced feelings of hunger and overall appetite.The feelings of reduced hunger were likely due to the soluble fiber content of flax seeds. It slows digestion in the stomach, which triggers a host of hormones that control appetite and provide a feeling of fullness/
10. Flax Seeds Are Delicious and Versatile
Flax seeds, ground flaxseed or flaxseed oil can be added to many common foods. As mentioned above, ground flaxseed is the most beneficial in releasing all its many nutrients as the whole very tiny whole seeds may pass through your system unopened. Try the following:
- Adding them to water and drinking it as part of your daily fluid intake
- Drizzling flaxseed oil as a dressing on salad
- Sprinkling ground flax seeds over your hot or cold breakfast cereal
- Mixing them into your favorite yogurt
- Adding them into cookie, muffin, bread or other batters
- Mixing them into smoothies to thicken up the consistency
- Adding them to water as an egg substitute
- Incorporating them into meat patties
Isn’t that interesting? I hope you’ll go find the app … and more importantly, add that flaxseed in some way every day. And enjoy the singing birds too!