Top seed - flax is the new star for heart health
Posted Feb 4, 2010 By Meena Parameswaran
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Tweet ThisEMC Lifestyle - You may have been hearing about flax a lot these days. Many food companies are adding flax seeds to their products. A lot of people wonder... should I be eating flax seeds?
What are the benefits of flax seeds?
Adding flax seeds to a healthy eating pattern can have numerous health benefits. Flax contains soluble and insoluble fibre, Omega 3 fatty acids, and plant lignans. The health benefits of fibre include lowering cholesterol, reducing the risk of heart disease and diabetes, preventing certain types of cancer and promoting regularity. Omega-3 fatty acids are unsaturated fats that can lower risk factors for heart disease, such as high blood pressure and high fat levels in the blood. Omega-3 fat can also help protect against stroke and some cancers, as well as support the immune system. Lignans are a type of antioxidant found in plants, which can decrease the risk of some types of cancer.
Where can I find flax?
You can find different types of flax (whole, ground, oil and supplements) at grocery stores, bulk food stores and health food stores. Buying whole flax seeds and grinding them at home is your cheapest option. You need to grind the whole seeds before you eat them or they will pass through your system undigested. Grinding can be done using a coffee grinder, blender or food processor. You can store whole flax seeds at room temperature, in a dark, dry place for up to one year. Ground flax seed should be stored in the fridge in a non-clear, airtight container and used within 90 days. Be aware that flax oil, and flax supplements do not contain the beneficial fibre or lignans found in the seed, and tend to be more expensive.
How do I use flax seed?
Flax seeds have a pleasant, slightly nutty taste and can be added to almost any snack or meal. You can add ground flax to things like: cereal, yogurt, salads, waffles, smoothies, dips, meats and cooked vegetables. You can also use flax in baked goods such as: breads, muffins, pizza crust, cookies, loaves, cakes, and casseroles.
How much flax should I eat each day?
Start with a small amount to get used to the taste and increased fibre. With an increase in any type of fibre you may initially feel some discomfort or 'gas'. By increasing your intake slowly, this discomfort can be prevented. One tablespoon of ground flaxseed daily can provide almost the entire amount of recommended Omega-3 fatty acid to meet dietary needs. Check with your health care provider if you are taking any medications before taking flax.
Whether you dash, mix or sprinkle - adding a tablespoon or two to your foods can help you "flax" your heart muscles and health. This top seed not only provides fibre but also healthy fats, which promote and decrease our risk for chronic disease. Add this player to your meals, snacks and recipes and become part of a healthy team!
For free resources on flax and healthy eating, please contact the Leeds, Grenville and Lanark District Health Unit's Health Action Line at 1-800-660-5853 (or 613-345-5685) and ask to speak with a Registered Dietitian.
Meena Parameswaran MAN, RD, is a Registered Dietitian/Public Health Nutritionist with the Leeds, Grenville, & Lanark District Health Unit.
