Flax seeds are a nutritional powerhouse

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Flax seeds are a nutritional powerhouse

Have you started including flax seeds in your diet? If, not, you

should. Imagine, a tiny little package with multiple health benefits.

Flax seeds contain a number of important nutrients - protein, essential

fatty acids (including omega 3 fatty acids), both soluble and insoluble

fiber, and an assortment of vitamins and minerals.

They are also a source of lignans, a type of phytoestrogen (plant

estrogen), which have some of the same benefits as soy in reducing the

risk of heart disease, menopausal symptoms, and some cancers.

Flax seeds are low in saturated fat and contain a moderate amount of

monounsaturated fat. They are especially high in the essential fatty

acid, alpha-linolenic acid - a form of omega 3 fatty acid. A lot of

research suggests that we should be consuming more omega 3s for their

health benefits. In the area of heart disease risk, omega 3s can help

improve triglycerides and blood pressure, reduce the risk of stroke,

and are anti-inflammatory.

Fiber is lacking in many American diets. The recommended intake is

25-30 grams per day. Flax seeds contain a high percentage of fiber -

both insoluble and soluble. Insoluble fiber, what we often call

roughage, is the part of foods that we can not digest but it creates

bulk in the intestinal tract.

This bulky fiber exercises the muscles in the lining of the intestines

and speeds transit time - improving bowel movements and reducing the

risk of conditions like diverticulitis.

For many intestinal issues, such as irritable bowel syndrome and

general constipation, fiber is recommended.

Soluble fiber is the type that absorbs moisture, so keeps bowel

movements easier to pass. It also helps improve blood lipids (like

cholesterol), blood pressure, and blood glucose control.

Because of the lignans and alpha linolenic acid, flax seeds may also

help to improve the immune system. These same components plus fiber can

benefit people with diabetes. Their anti-inflammatory properties may

also help persons with auto-immune diseases like rheumatoid arthritis,

multiple sclerosis, lupus and psoriasis.

The benefits of flax seeds are found in two forms - the seed and the

oil. The oil contains the helpful monounsaturated fats and omega 3

fatty acids, but does not contain the fiber and other vitamins/minerals

present in the seed.

Since the seed has a very hard coating, it is necessary to grind the

seed (in a coffee grinder) before using to maximize its nutritional

value.

Some of the nutrients are sensitive to heat and exposure to oxygen, so

the seeds should be ground right before using.

If not used immediately, they can be frozen or refrigerated for a short

period of time in an airtight container. Also, because of the

sensitivity to heat, to get the most nutritional value, they should be

used in foods that are not heated. If you do cook with them, you still

get all the great fiber, minerals, protein, and the more stable

vitamins.

One-quarter cup of the ground seed has about the same amount of oil as

a tablespoon of the oil alone, about 4-5 grams of protein, and about 9

grams of fiber. Flax seeds also contain potassium, magnesium, and

vitamin E.

Flax seeds have a pleasant nutty taste. Most grain foods are delicious

with added ground flax seed. This would include muffins or quick

breads, coffee cakes, cookies, biscuits, waffles or pancakes, breads,

and cooked cereals.

Some prepared foods in the grocery store also contain flax seed. Look

for it in some frozen waffles, pasta (Barilla), dry cereals, and

crackers.

You can add the ground seed to your favorite yogurt or yogurt and fruit

smoothie.

You can also sprinkle some of the ground seed over other cereals.

Flax seed oil can be used in place of some of the other oils you would

use in cooking/baking. Because of its fat content, you can even use

just the ground flax seed in place of oil in a recipe (three

tablespoons of ground flaxseed can replace one tablespoon shortening,

butter, margarine, or cooking oil).

Note that items made with ground flaxseed brown more quickly than those

made with oil. Some people prefer to take the oil daily as a

supplement. The liquid oil can be stirred into fruit juice.

Being healthy means including numerous nutritious foods in your diet.

More variety, means a wider range of nutrients. Flax seeds can be part

of that goal.

Pamela Stuppy, MS, RD, LD, is a registered, licensed dietitian with

nutrition counseling offices in York, Maine, and at Whole Life Health

Care in Newington. She is also the nutritionist for Exeter

Academy.

http://www.seacoastonline.com/news/07312005/health/55513.htm