Do you start the day with hot breakfast cereal? When you spoon your oatmeal out of the crockpot in the morning, boost its health benefits by stirring in some freshly ground flaxseed. Flaxseed comes in two varieties, brown and golden. You can buy both types at health food stores and natural food markets, and they have roughly equal nutritional value. Here’s why you’ll want to add this natural source of fiber and healthy fats to your diet.
The Good Fats in Flaxseed
Flaxseed contains significant quantities of an essential fatty acid called alpha-linolenic acid or ALA, a type of omega-3. Your body can convert some of this ALA to the better known omega-3s, EPA and DHA, fats that reduce inflammation and the risk of heart disease. Unfortunately, this conversion isn’t very efficient. Still, alpha-linolenic acid has some unique health benefits of its own. One of the most important is its effects on insulin resistance. A study published in Preventative Medicine showed that diets higher in alpha-linolenic acid improve insulin sensitivity and reduce the risk of insulin resistance. That’s a good thing if you’re worried about your risk for type 2 diabetes. Preliminary research also suggests that alpha-linolenic acid like other omega-3s offers protection against heart disease. Flaxseed is a good way to get the health benefits of omega-3s if you don’t eat fish.
Flaxseed is Fiberlicious
Most people don’t get enough fiber in their diet. Flaxseed is a good source of soluble fiber, the kind that reduces the risk of heart disease, and insoluble fiber, the type that promotes digestive health. It also contains another fiber called mucilage that helps to regulate blood sugar levels and relieve constipation. Ground flaxseed in your morning cereal is a simple way to add more fiber to your diet.
Cancer Protection?
Ground flaxseed is a rich source of natural plant compounds called lignans. Lignans are converted by bacteria in the intestinal tract to compounds that have weak estrogen-like activity. These phytoestrogens block the effects of natural estrogens on breast and prostate tissue. As such, they may lower the risk of breast and prostate cancer.
Flaxseed versus Flaxseed Oil
Flaxseed is available as both a seed and in the form of oil. Flaxseed oil has a high concentration of the essential fatty acid alpha-linolenic acid, but it lacks the fiber and lignans that the whole seed has. That’s why the seed is a better choice from a health standpoint.
To get the health benefits of flaxseed, use a coffee grinder to grind the fresh seeds. Unground flaxseed passes through your intestinal tract without being broken down. This reduces its health benefits. It’s best to grind it fresh every day rather than store it. Once you’ve ground the seed, sprinkle one to two tablespoons into your breakfast cereal. You can also add ground flaxseed to soups, salads, smoothies and onto vegetables. It has a nutty taste that most people enjoy.
The Bottom Line?
Flaxseed has a number of health benefits. It’s healthy for your heart and digestive tract, and it may reduce the risk of some types of cancer. Enjoy its nutty goodness.
References:
Prev Med. 2010 May-Jun;50(5-6):272-6. Epub 2010 Mar 4.
Nutr Metab Cardiovasc Dis. 2004 Jun;14(3):162-9.
Environ Health Perspect. 1995 October; 103(Suppl 7): 103-112.
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