THE BENEFITS OF EATING GROUND FLAXSEED . . .
Corey Howe MS, NASM, FMS
Flaxseed is high in fiber, omega-3 fatty acids and phytochemicals called lignans. Flaxseed can help reduce total blood cholesterol and LDL ("bad") cholesterol levels — and, as a result, may help reduce the risk of heart disease and certain types of cancers. Flaxseed oil also contains omega-3 fatty acids, but it doesn't have the beneficial fiber that the seeds have.
Most nutrition experts recommend ground flaxseed because your body is better able to digest it. Whole flaxseed may pass through your intestine undigested, which means you won't get the health benefits of flaxseed.
Recent scientific studies have confirmed that flaxseed can have a positive influence on everything from cholesterol levels to constipation to cancer and heart disease. Here are some of the documented benefits of eating flaxseed.
Lower Risk of Heart Disease- Women and men who ate ground flaxseed daily averaged a 9 percent drop in total cholesterol levels. LDL (the "bad" cholesterol) decreased 18 percent and serum lipids (fat in the blood) were 11-16 percent lower. By lowering cholesterol it helps prevent the build-up of harmful deposits in arteries, which can lead to stroke, thromboses, and heart attack. We’ve all heard about the dangers of trans fats and saturated fats. Flax offers us the good polyunsaturated fat that has a protective effect.
Lower Risk of Cancer - Population studies of diet and disease risk suggest an anti-cancer role for flaxseed in both prostate cancer and breast cancer. Keep in mind that these benefits come from raw, ground flaxseed, not flaxseed oil. Flaxseed oil is pure fat and virtually devoid of all or most of the nutrients found in ground flaxseed.
Reducing Hypertension- Studies of large groups of people have found that consuming ground flaxseed lowered their overall blood pressure level.
Decrease Inflammation- Numerous of studies over the years reported less joint stiffness, swelling, tenderness, and overall fatigue when taking omega-3s found in ground flaxseed. Studies have shown that flaxseed can reduce respiratory infections in children and that substances in flax (lignans and ALA) can protect against inflammation, which plays a role in immune function.
Brain Health—Flax contains important fats that are precursors for brain building.
Relief From Constipation- Eating ground flaxseed will help increase the frequency of bowel movements.
Diabetes— Flax lowers blood glucose and can stabilize blood sugar levels, thereby reducing severity of diabetes.
Flaxseed is an important source of omega 3 fatty acids and other important nutrients that are a valuable addition to a healthful diet.
Is Flaxseed High In Calories? One tablespoon of whole flaxseed (11 grams) contains about 50 calories, 2.5 grams of protein, 3.5 grams of fiber, 23mg of calcium, 33mcg of folate, and 2.5 grams of essential omega 3 fatty acid. Although flaxseed is over 82 percent fat, over half (57 percent) of the fat in flaxseed is in the form of the omega 3 essential fatty acid.
Where Can I Buy Flaxseed? You can purchase ground flaxseed at COSTCO in the cereal section. A tub at COSTCO cost $15.00, but will last you 3 to 4 months. Or most grocery stores and health food stores will carry ground flaxseed. Whole seeds can be ground in a coffee grinder and then stored in an airtight container for several months. Refrigerating whole seeds may also extend their freshness.
Although the Institute of Medicine has not set a recommended daily intake for omega-3 fatty acids, it has established adequate intake amounts of between 1.1 and 2.5 grams a day for adults. One tablespoon of ground flaxseed provides 2.5 grams of omega-3 fatty acids. Tips for including flaxseed in your diet:
Add a tablespoon of ground flaxseed to your hot or cold breakfast cereal.
Add a teaspoon of ground flaxseed to lite mayonnaise or mustard when making a sandwich.
Mix a tablespoon of ground flaxseed into an 8-ounce container of yogurt.
Bake ground flaxseed into cookies, muffins, breads and other baked goods
You can also use flaxseed in place of eggs in muffins, pancakes and cookies. To substitute flaxseed for one large egg in a recipe, use 1 tablespoon ground flaxseed plus 3 tablespoons water. Keep in mind that it will somewhat alter the texture of the finished product, making it slightly "gummy."
Sources
Cunnane, S.; Hamadeh, M.; Liede, A.; Thompson, L.; Wolever, T.; and Jenkins, D. Nutritional attributes of traditional flaxseed in healthy young adults American Journal of Clinical Nutrition 1995 61:62-68.
Reinhardt-Martin, J. Flax Your Way to Better Health TSA Press: 2001.
Tarpila, S.; Tarpila, A.; Gr..hn, T.; Silvennonoinen, T.; and Lindberg, L. Efficacy of ground flaxseed on constipation in patients with irritable bowel syndrome Current Topics in Nutraceutical Research 2004 2:119-125.