The Skinny on Flaxseed

People have been eating flaxseed, but lately it has gained a lot of hype among health conscious Americans.  Yet there are still others who have never heard or come across this little seed.  So what's really the big deal about it?  Well the fuss is not over played, the truth is, this little seed packs a huge nutritional punch.  So if you're not eating it already, it's about time you start.  Not convinced yet?  I went ahead and laid out the benefits of the seed, how you should consume it, the nutritional background, and the best ways to add it to your diet.  Enjoy!

Natural Benefits of the Flaxseed:

• Omega-3 Fatty Acids - Flaxseeds are the best plant source of healthy omega-3's.  They are a great alternative if you don't eat fish on a regular basis.  
• Fiber - Flaxseeds contain both soluble and insoluble fiber.  This will help to keep the digestive system in it's best performing shape.
• Protein - Flaxseeds are what we call a "complete protein".  This means that it contains every amino acid that our bodies can not make on their own.  It's uncommon to find this in plant-based foods, making this a great addition to any vegetarian's diet.
• Lignans - Flaxseeds are also one of the best plant sources for lignans, phytochemicals that have antioxidant actions that may help protect against certain types of cancers. 

Other Health Benefits of Consuming the Seed: 

This is the brand that I normally buy.

(Research shows that flaxseed may have the ability too...)

• Prevent cancer and reduce tumor growth
• Decrease your risk of developing heart disease, blood clots, and strokes by lowering your cholesterol and blood pressure
• Help contol blood glucose levels in diabetics
• Regulate digestive functions and prevent constipation

The Facts on Flax:

(1 Tbsp of ground flaxseed has...)

• 40 calories
• 1.6 grams of protein
• 3 grams carbohydrates
• 2.8 grams of fat (0 from saturated fat)
• 3-6 grams of fiber
• 2 grams of Omega-3's 
• 18 mg of Calcium

*The RDI of Omega-3's is 1.1 grams so just one Tbsp/day is plenty! (unless more is advised by your doctor)

How to Buy Your Flaxseed:

Flaxseed can come whole, ground, or in oil form.  Although whole and ground have essentially the same health benefits.  It is ideal to consume it in ground form.  This is because the whole flaxseed can pass right through the body undigested.  If you already bought whole flaxseed, try grinding them in a coffee grinder or food processor.  The oil form also has lignans and omega-3's but no fiber... so I'd still suggest consuming them ground.  Finally, store them in the fridge to keep them fresh for longer.

So I know what your thinking... sounds like it is beneficial, but do I just down a spoonful of flaxseed a day?? No! There are plenty of ways to enjoy them as they can add flavor and texture to a lot of different foods.

How to Eat the Flaxseed:

1. Add whole or ground flaxseed to granola bars, pancakes, muffins, and baked goods
2. Add ground flaxseed to fish or chicken coating and oven-fry
3. Sprinkle ground flaxseed into cereal or oatmeal for breakfast
4. Add whole or ground flaxseed to your smoothies or greek yogurt for texture
5. Mix ground flaxseed into cold dressing or sauces for thickness
6. Enhance meatloaf, meatballs, or casseroles with ground flaxseed

Any other great ideas?  I'd love to hear them!

oxox, Em