First, raw flaxseed can contain toxins. Experts recommend having no more than 5 tbsp of whole flaxseed per day. Otherwise, it could backfire and make constipation worse. A: Flaxseed is a great source of fiber and healthy omega-3 fatty acids. A: Adding flaxseed to your diet can lead to weight loss because of its high-fiber content. Foods that are high in fiber promote feelings of fullness and satiety, so you may end up eating less and losing weight as a result of incorporating flaxseed into your diet.
A: Flaxseed oil is made by extracting oil from flaxseeds. Flaxseed is ground and then pressed with an oil press to release the liquid. Flaxseed oil offers a concentrated dose of ALA, but some of the other nutrients found in ground flaxseed may not end up in the oil version after processing.
A: Flaxseed has a mild nutty flavor that complements a number of dishes. You can add ground flaxseed to pancake or waffle batter or to any number of baked goods, such as muffins and cakes.
Some people like to sprinkle 1 tbsp of ground or toasted flaxseed into yogurt or oatmeal. Flaxseed oil can also be used in salad dressing or as a drizzle on top of roasted vegetables. Flaxseed oil supplements are also available.
Flaxseed top sellers on Amazon range from ground flaxseed to supplements, so there are many ways to get your flaxseed fix. Here are five bestsellers on Amazon:. By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Reviewed: July 7, Medically Reviewed. That serving includes: 3 80 calories 3 grams g protein 6 percent daily value, or DV 4 4 g carbohydrate 1. Flaxseed is one of the best sources of the omega-3 fatty acid alpha-linolenic acid ALA.
Department of Agriculture's MyPlate guidelines, has been linked to several health benefits shown to help with: Digestion: Flaxseed can help with digestive issues like constipation , thanks to its high-fiber content. Chia seeds have slightly fewer calories than flaxseed. Chia seeds have slightly more grams of carbohydrates and fiber per serving than flaxseed.
Fish can contain traces of mercury, and the Food and Drug Administration FDA and Health Canada advise women who are pregnant, nursing, or may become pregnant, as well as young children, to avoid eating certain fish. As a plant food, flaxseed is also advantageous over fish sources of omega-3 fatty acids due to concerns regarding the limited global availability, high cost, allergenicity, and sustainability of seafood products.
Are there any permitted health claims for flaxseed? A: In , Health Canada approved a health claim linking ground whole flaxseed to blood cholesterol lowering, a major risk factor for heart disease. The claim — only one of eleven approved in Canada - was based on evidence that flaxseed intake can decrease total cholesterol by 0. These reductions in cholesterol are related to a one to 18 percent decrease in heart disease risk.
To achieve the maximum heart health benefits, it is recommended that we consume 5 tablespoons 40 g of ground whole flaxseed over three eating occasions in the day. How does flaxseed reduce the risk of heart disease? A: The ALA, lignans and fibre components in flaxseed promote heart health. Dietary intake of ALA is associated with lower risk of having a heart attack or stroke, helps to maintain a stable heartbeat, and reduces the formation of dangerous blood clots. Lignans act as antioxidants to protect against the development of heart disease and improve blood pressure.
Does flaxseed reduce the risk of cancer? A: Flaxseed is the richest source of lignans, a type of phytoestrogen that have cancer preventive properties. Prostate and breast cancer are leading types of cancer in men and women, respectively.
Sex hormones estrogen and testosterone play important roles in the development and spread of these cancers. Lignans can beneficially alter the activity of estrogen and testosterone in our bodies to help reduce the risk of hormone-related cancers. The antioxidant properties of lignans also can reduce inflammation. Inflammation is to cancer like fuel is to fire. The ALA in flaxseed also may provide anti-inflammatory effects.
Regular consumption of flaxseed increases dietary fibre intake. Diets high in fibre are associated with reduced risk of death due to cancer. For individuals diagnosed with cancer, flaxseed does not appear to interact with drug therapy. Can people with diabetes eat flaxseed? A: Yes. Flaxseed is packed with nutrients that help in the fight against diabetes. Flaxseed lignans and fibre protect against the development of diabetes and assist those with diabetes in controlling their blood sugar levels.
Dietary intake of ALA is associated with a modest reduction in diabetes risk and may help to increase insulin sensitivity. I am trying to lose weight. Can I eat flaxseed? While the caloric content is relatively high for flaxseed due to its oil content, flaxseed may actually help promote weight management. Consumption of nutrient-rich, high fibre foods such as flaxseed contribute to satiety and may help with weight loss or, possibly more importantly, preventing weight gain.
Flaxseed also can help improve your health while you are losing weight by decreasing blood cholesterol levels and inflammation. Does flaxseed contain gluten? A: No. Sources of gluten include wheat, barley and rye. People diagnosed with celiac disease or gluten intolerance need to eliminate gluten from their diet.
Flaxseed is permitted on a gluten-free diet. How much fibre should I consume each day? Soluble fibre can lower blood cholesterol levels, while insoluble fibre moves the stool through the colon more quickly, helping bowel movements. Flaxseed contains both soluble and insoluble fibre. Two tablespoons of flaxseed provides about 4 g of total dietary fibre — a significant amount to boost your daily fibre intake!
What is the recommended amount of omega-3 fatty acids? The reason for this is that ALA is the only true "essential" omega-3 fatty acid in our diet. An essential nutrient like ALA is one that must be obtained from foods because our bodies cannot make it. Eating 5 g of flaxseed oil less than a tablespoon or 8 g of milled flaxseed one tablespoon daily provides enough ALA to meeting the Adequate Intake. How does flaxseed benefit athletes and sports training?
A: The omega-3 fatty acid, alpha-linolenic ALA , is an essential fatty acid found in flaxseed that helps to improve the metabolism of fats, which is especially helpful for endurance sports, such as marathons. When a runner "hits the wall" and their glycogen stores are used up, the body begins burning fats.
In this case, efficient burning of fats makes a difference in performance. ALA also improves response time. Electrical impulses move from the brain to muscles across cell membranes, which are rich in ALA when consumed in the diet. Omega-3 fatty acids, such as ALA, are the most efficient fatty acids in allowing these electrical impulses to move from cell to cell.
Thus, response time is improved. ALA also aids in muscle repair at the cellular level. Omega-3 fatty acids present on the cell membrane significantly affect the speed and quality of tissue repair.
How does flaxseed promote healthy, radiant skin? A: Flaxseed has a unique and healthy fatty acid profile in the oil with 57 percent as ALA, giving the seed a very favourable omega-6 to omega-3 ratio of 0. Flaxseed therefore provides a very important source of omega-3 for skin health. Flaxseed naturally contains a very active and stable antioxidant system that protects its oil content of ALA.
The antioxidant system in flaxseed represents the interaction of a group of compounds working synergistically. Flaxseed contains several bioactive compounds such as lignans, phenolic acids, anthocyanin pigments, several flavonols and flavones, and phytic acid — all known to have antioxidant activity.
These powerful antioxidants can reduce the activity of cell-damaging free radicals that are generated through oxidation in the body and thus, can help protect the skin from damage. I've heard that I need to grind whole flaxseed. Why is that?
A: While whole and ground flaxseed have the same nutritional content your body gets more benefit from ground flaxseed. That's because the goodness in flaxseed is wrapped up in a hard, shiny seed coat that's hard to crack, even with careful chewing. Grinding or roasting flaxseed breaks this seed coat making all the nutrients easier to digest. Flaxseeds are easy to grind at home using a coffee grinder, food processor or blender. You also can buy ground or "milled" flaxseed in most stores where whole flaxseed is sold.
Instructions: Heat the oven to F. Place a paper baking cup in each of 12 regular-size muffin cups. Place the cereal in re-sealable food-storage plastic bag. Seal the bag and crush the cereal with a rolling pin, meat mallet or in a food processor. In a large bowl, mix crushed cereal and milk. Let the mixture stand about 5 minutes or until the cereal is softened. Stir in the remaining ingredients.
Divide the batter evenly among muffin cups. Bake 22 to 25 minutes or until the toothpick inserted in the center comes out clean. Immediately remove the muffins from the pan and place on a cooling rack. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information.
Please try again. Something went wrong on our side, please try again. Show references Flaxseed. Natural Medicines. Accessed Jan. Department of Agriculture, Agricultural Research Service.
Flaxseed and flaxseed oil. National Center for Complementary and Integrative Health. Duyff RL. Fat facts. New York, N. Parikh M, et al. Flaxseed: Its bioactive components and their cardiovascular benefits. Can zinc supplements help treat hidradenitis suppurativa? Vitamin C and mood Eye vitamins: Can they prevent or treat glaucoma?
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