Flax seed is a tiny seed that has been cultivated for thousands of years for its nutritional and medicinal properties. It is one of the richest sources of plant-based omega-3 fatty acids, which are essential for your health and well-being. It also contains lignans, which are phytochemicals that have anti-inflammatory and anti-cancer effects. Flax seed is also high in fiber, protein, and minerals, making it a superfood that can benefit your digestive, cardiovascular, metabolic, and cognitive health. In this article, we will explore some of the benefits of flax seed and how to incorporate it into your diet.
How to Eat Flax Seed
Flax seed can be eaten whole or ground, but most nutrition experts recommend ground over whole flax seed because the ground form is easier to digest and absorb. Whole flax seed may pass through your intestine undigested, which means you won’t get all the benefits. You can buy flax seed in bulk or pre-ground, or you can grind it yourself using a coffee grinder or food processor.
You can add flax seed to your diet in various ways, such as:
- Sprinkling it on your cereal, yogurt, salad, or smoothie.
- Mixing it into your pancake batter, muffin mix, bread dough, or cookie dough.
- Making flax seed crackers, granola bars, or energy balls.
- Using it as an egg substitute in vegan baking by mixing 1 tablespoon of ground flax seed with 3 tablespoons of water and letting it sit for 15 minutes.
- Using it as a thickener in soups, sauces, or gravies by adding 1 to 2 tablespoons of ground flax seed and stirring well.
You can also make flax seed oil by pressing the seeds or buy it ready-made. Flax seed oil is a good source of omega-3 fatty acids, but it does not contain the fiber or lignans of the whole or ground seeds. Flax seed oil is best used as a dressing or a drizzle, rather than for cooking, as it has a low smoke point and can turn rancid easily.
The recommended intake of flax seed is about 1 to 2 tablespoons (7 to 14 grams) of ground flax seed per day, or 1 teaspoon (5 milliliters) of flax seed oil per day. You should also drink plenty of water or other fluids when consuming flax seed, as it absorbs water and expands in your stomach. Flax seed should not be taken at the same time as oral medications, as it may interfere with their absorption. As always, consult your doctor before adding flax seed to your diet, especially if you have any medical conditions or allergies.
Benefits of Flax Seed
Flax seed has been linked to various health benefits, such as:
Improved Digestive Health
Flax seed is an excellent source of soluble and insoluble fiber, which can help improve your digestive health and relieve constipation. Soluble fiber absorbs water and forms a gel-like substance in your gut, which can slow down digestion and make you feel full longer. Insoluble fiber adds bulk to your stool and helps it pass through your colon more easily. Fiber can also help lower your cholesterol, stabilize your blood sugar levels, and prevent diverticular disease, which is a condition that causes inflammation and infection in your colon.
Reduced Risk of Heart Disease
Flax seed is rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid that can help lower your blood pressure, reduce inflammation, and prevent blood clots. ALA can also lower your levels of low-density lipoprotein (LDL) or “bad” cholesterol and increase your levels of high-density lipoprotein (HDL) or “good” cholesterol, which can protect your arteries from plaque buildup and reduce your risk of heart disease and stroke.
Prevention and Treatment of Diabetes
Flax seed can help prevent and treat diabetes by improving your insulin sensitivity and glucose tolerance, which are the key factors in regulating your blood sugar levels. Flax seed can also prevent or delay the complications of diabetes, such as kidney damage, nerve damage, and eye damage, by reducing oxidative stress and inflammation in your body.
Weight Management and Obesity Prevention
Flax seed can help with weight management and obesity prevention by increasing your metabolism and fat burning, as well as suppressing your appetite and reducing your calorie intake. Flax seed can also prevent or treat metabolic syndrome, which is a cluster of conditions that increase your risk of diabetes, heart disease, and stroke, such as high blood pressure, high blood sugar, high triglycerides, low HDL cholesterol, and abdominal obesity.
Anti-Cancer Effects
Flax seed is rich in lignans, which are plant compounds that have been studied for their potent anti-cancer properties. Lignans can act as phytoestrogens, which are substances that mimic the effects of estrogen in your body. Phytoestrogens can help prevent hormone-dependent cancers, such as breast, prostate, and ovarian cancer, by blocking the action of your own estrogen or inhibiting the enzymes that produce it. Lignans can also act as antioxidants, which can protect your cells from damage caused by free radicals, which are unstable molecules that can cause inflammation, aging, and disease.
Improved Cognitive Function and Mood
Flax seed can help improve your cognitive function and mood by providing your brain with essential fatty acids, antioxidants, and phytochemicals. Flax seed can help prevent or treat depression, anxiety, and cognitive decline, by modulating the levels of neurotransmitters in your brain, such as serotonin, dopamine, and norepinephrine, which are responsible for regulating your mood, emotions, and motivation. Flax seed can also help protect your brain from oxidative stress and inflammation, which can impair your brain function and increase your risk of neurodegenerative diseases, such as Alzheimer’s and Parkinson’s.
Conclusion
Flax seed is a little seed with big benefits for your health and well-being. It is a good source of omega-3 fatty acids, lignans, fiber, protein, and minerals, which can help improve your digestive, cardiovascular, metabolic, and cognitive health, as well as prevent and treat various diseases, such as cancer, diabetes, and obesity. You can easily add flax seed to your diet by grinding it and sprinkling it on your food, or by using it as an ingredient in your recipes. You can also enjoy flax seed oil as a dressing or a drizzle, but be careful not to heat it or expose it to light or air, as it can turn rancid quickly. Remember to drink plenty of water or other fluids when consuming flax seed, and consult your doctor before making any changes to your diet. Flax seed is a little seed that can make a big difference in your health and well-being. Try it today and see for yourself.