Everyone I know uses FLAX SEEDS in either their smoothies or baking. This trend made me wonder what this was all about. Flax seeds have become a “super food” as scientific research points to its health benefits. So what are these benefits:
Flax seeds are loaded with nutrients. Just one tablespoon provides a good amount of protein, fiber and omega-3 fatty acids, in addition to being a rich source of some vitamins and minerals. One tablespoon of ground flax seeds contains a good amount of fiber and omega-3 fats (so, if you are a vegetarian or don't eat fish, flax seeds can be your best source of omega-3 fats).
Flax seeds are a rich source of “lignans” which can reduce cancer. What are lignans? Lignans are plant compounds that have antioxidant and estrogen properties, both of which can help lower the risk of cancer and improve health. Both men and women should incorporate flax seeds into their diets as studies are showing that the health benefits are great for preventing both breast and prostate cancers.
Flax seeds are rich in dietary fiber. Adding flax seeds to your diet promotes regular bowel movements and can improve your digestive health.
Flax seeds are a good source of protein. If you are not a meat eater, flax seeds can be an alternative protein source.
Flax seeds can help control blood sugar. A few studies have found that people with type 2 diabetes who added 10–20 grams of flaxseed powder to their daily diet for at least one month saw reductions of 8–20% in blood sugar levels. 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. However, it is not the same as “flax seed oil” which lacks fiber (but I wouldn’t not use flax seed oil as it still has benefits).
So, how should you incorporate flax seeds into your daily diet? I have a few ideas:
Add them to your water and drink it as part of your daily fluid intake
Drizzle flaxseed oil as a dressing on salad
Sprinkle ground flax seeds over your hot or cold breakfast cereal
Mix them into your favorite yogurt
Add them into cookie, muffin, bread or other batters
Mix them into smoothies to thicken up the consistency
Mix them into homemade veggie burgers
For more information contact me at rachel@livehealthynyc.com