Most people have heard of flaxseeds, but are they a nutrient powerhouse or a gimmick? The answer is - they're good for you! Flaxseeds are nutrient dense with heart-healthy fat, lignans, and fiber leading to many health benefits:
- lower blood pressure, cholesterol, LDL and triglycerides
- decrease blood clotting, risk of cancer
- blood sugar control
- weight management
- constipation relief
- immune system boost
With all these health benefits, it's time to explore how to add flaxseeds to your plate.
What Do Flaxseeds Taste Like?
Flaxseeds have a slightly earthy, nutty flavor and are crunchy. There is a right and wrong way to eat flaxseeds. Humans cannot break down the outer hull of flaxseeds. It needs to be ground to reap the benefits; chewing isn’t enough. Look for milled, ground, or flaxseed meal. You can opt for flaxseed oil too which has more of the heart health components. There is no fiber, so no help with weight, blood sugar or constipation.
How to Store Flaxseeds
Keep flaxseeds in a dark container with a tight-fitting lid in the refrigerator; they last up to 6 months. If flaxseeds taste sour, they are rancid and need replacing.
What’s the Daily Dose?
Ground flaxseed: 1- 2 tbsp daily
Flaxseed oil: 1 tbsp daily
Flaxseeds are versatile and simple to include:
- Sprinkle into cereal, yogurt, apple sauce
- Blend into a smoothie or soup
- Mix into ground meat
- Add to bread, muffin or cake batter
- Replace eggs in baking (1 tbsp of ground flaxseed + 3 tbsp of Water = 1 whole egg)
- Liquid flaxseeds – add to dressing or baked goods; bake no higher than 350 degrees and no frying
Can't I Just Take a Pill?
It is always best to eat foods to get the full health benefit. If you cannot, you can take a pill. Choose one with 1000 – 1400 milligrams of flaxseed oil, taking 1-3 pills daily.
Is There a Down-Side?
Too much ground flaxseed can lead to gas, bloating, and constipation. Don’t eat ground
flaxseeds straight off a spoon - it's a choking hazard; always mix with another food. Flaxseed may interact with certain medications such as blood thinners, anti-platelets, and hormone replacement. If you have had an estrogen sensitive cancer, talk to your doctor before starting flaxseed; it has some particles that are similar to estrogen. Finally, pregnant and nursing women are advised to consult with a doctor before using flaxseed.
The Bottom Line
These tiny seeds are full of naturally existing plant chemicals that can help you with heart health, cancer prevention and diabetes management. Time to add flaxseeds to the menu!
Jennifer Giffune, RDN. Nutrition Counselor
jen@jenthedietitian.com
(413) 579-5450