Flaxseeds can be bought ground, crushed, whole, or as a powder and mixed in to anything from juice or water to smoothies, yogurt, soups, breads, or cereals! Flaxseed oil can even be added to foods, if you dislike the grainy texture of the crushed seeds. Flaxseeds are mighty popular in the world of nutrition and I’m here to tell you why flaxseeds ARE healthy and should be a part of your daily diet.
Soluble Fiber
- Flaxseed meal and flour are considered a very good source of soluble fiber, which helps lower cholesterol levels, increases stool transit time (which reduces your colon’s exposure to cancer causing chemicals), and helps stabilize blood sugar in diabetic patients. Eating a diet high in fiber also helps prevent heart disease. In a study from the Archives of Internal Medicine, people eating the most fiber, just 21 grams per day, had 12% less coronary heart disease and 11% less cardiovascular disease, compared to those eating just 5 grams daily.
Omega-3 Fatty Acids
- Flaxseeds contain alpha-linolenic acid (ALA), which is converted in to the essential fatty acid, eicosapentaenoic acid (EPA), found in fish, that helps protect the heart. While this conversion requires you to eat more ALA rich flaxseeds or oils, to get the same health benefits of EPA by eating fish, flax is still a great alternative if you are not a big fish eater. In fact, a study from the Journal of Nutrition discovered that “flaxseed oil capsules providing 3 grams of alpha-linolenic acid daily for 12 weeks-an amount that would be provided by 3 tablespoons of flaxseed oil a day-increased blood levels of EPA by 60% in a predominantly African-American population with chronic illness.”
- Most researchers believe that a diet rich in omega-3′s is beneficial to many parts of the body, including our bones. The more omega-3′s we eat, the more balanced our omega-6: omega 3 ratio (if you haven’t read about that yet, do so now!!). You see, because omega-6′s are pro-inflammatory in the body, we need enough omega-3′s, which are anti-inflammatory, to prevent excessive inflammation. The closer you get to keeping your ratio within a healthy range (anywhere from 4:1 to 2:1), the more balanced your body is. Read HERE about how to improve your levels!!
Women’s Health
- Flaxseeds are rich in lignans, which can also be found in grains, seeds, and legumes. Lignans are converted in to two hormone-like agents which have demonstrated numerous protective effects against breast cancer and are one of the reasons it is believed that a vegetarian diet is associated with a lower breast cancer risk. Women who are vegetarian have much higher levels of lignans in their urine, compared to omnivores. In fact, a study published in the American Journal of Clinical Nutrition found that eating approximately one ounce of ground flaxseed each day “will affect the way estrogen is handled in postmenopausal women in such a way that offers protection against breast cancer but will not interfere with estrogen’s role in normal bone maintenance.”
- The lignans in flaxseed have also been shown to promote normal ovulation and lengthen the second half of the menstrual cycle, in which progesterone is the dominant hormone, restoring hormonal balance.
- New research is also suggesting that flaxseeds might have a protective role in post-menopausal woman from cardiovascular disease. In a recent study, flaxseeds were shown to reduce total cholesterol levels in the blood of postmenopausal women who were not on hormone replacement therapy by an average of 60%. This may be preliminary research but it wouldn’t be harmful to start incorporating flax today!!
Lower Blood Pressure
- In a 12 week study involving 59 middle aged men consuming either flaxseed oil (rich in ALA) or safflower oil (rich in omega-6′s) daily, those consuming flaxseed oil that supplied 8 grams of ALA per day, lowered both their diastolic and systolic blood pressure significantly! One possible explanation? The anti-inflammatory properties of omega-3′s!!
The moral of this post? Flaxseed IS healthy! I incorporate flaxseed in to my meals daily. I use in my oatmeal or other cereals, sprinkle it on top of salads, shake it up in to salad dressings, or add it to my smoothies. There are just endless possibilities when it comes to flax! Give it a try today!
QUESTION: Do you eat flax? How do you incorporate it in to your meals?
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I have been using flax seed for years as part of my cereal. I add various things to it like oatmeal etc. I call flax seed my “miracle food,” because it’s a COMPLETE protein, has all the amino acids, it’s about one third Omega 3 oil and therefore should be refrigerated or it will become toxic!. And it’s a great fiber! I buy a 50 pound bag at my local feed store which lasts me two years! What a bargain for truly a “miracle food!”
I actually just bought my first bag of ground flax seed at Whole Foods and have been enjoying it with cereal for breakfast. I’m looking forward to incorporating it more into my daily diet!
I love flaxseed! I use ground in oatmeal, baked goods, pancakes and waffles, and even smoothies.
It’s funny, I don’t do well with flax or soy (due to I think phytoestrogen content) its one of those things where I believe in them and the research you mentioned but do not tolerate them well.
I love making flax chips-haven’t used Flax meal yet though.
I love flaxseed!!! Usually grind and put into yogurt for a little crunch!
I used to add flaxseed to oatmeal, smoothies, etc. and have since stopped. I don’t know why, I just never replaced my bad when it ran out. This is a great post and reminds me to pick up some again soon!
There is a local doctor here in Columbus who says flaxseed basically kills. Since the ratio or omega-3 to omega-6 is actually very low in flaxseed, he says we shouldn’t be eating it. I don’t really know what to think about that. This guy is an integrative nutrition doctor, and he knows his stuff, but he takes things a little too far in my opinion. He also says walnuts are bad, for the same reason.
I love your website! I can’t wait to keep reading! Where are you in Ohio?
i have been so curious about flax…just purchased, so thanks for the info!
I just bought my first bag of flaxseed two days ago! There are so many recipes I’d like to try that call for it, and it’s delicious on top of yogurt or salads. The health benefits are pretty amazing as well!
thanks for the tips, girl! we have a HUGE bag of flaxseed in the cupboard, and yet i rarely ever use it. should really start putting it on my cereal. hope you’re enjoying your weekend!
I love flaxseed! I use it often in baked goods
I have to admit, I’ve never tried flaxseed, but now I’m curious!
i absolutely love love love flaxseed and i put it in soo much!!: pancakes, cookies, banana bread, etcetcetc!
I used to always put flax in my oatmeal! Not that I don’t do it anymore–it’s just been a little while since I’ve had time to make hardcore morning oats. I need to make the time.
I have a bag of flax seed that I bought months sitting in my cabinet and I’ve rarely used it. This post was a great reminder of why I need to get it out and sprinkle away!
I add ground flax seed every morning to my oatmeal. I also often add it to my smoothies. I have a coffee grinder just for flax. Since the oil released when it’s ground can go rancid pretty fast, I grind it fresh and keep just a couple days worth in the fridge. I read somewhere that our bodies can’t absorb the whole seed. Is that true?
I used to use flax all the time but lately have been using chia seeds… looks like it is time to incorporate it back into my diet!
I like sprinkling flax on yogurt or putting it in smoothies. Have a great weekend, thanks as always for the great info.
I adore flaxseed. I just bought a big bag this week, and I sprinkle it over my cereal and yogurt each morning. It was great learning about all the woman specific benefits flaxseed possesses. Thanks for sharing, sweet lady. I hope you have a splendid weekend full of sleep, laughter and love!
I LOVE ground flaxseed–we add it into breads, muffins, oatmeal, and often mix it with water as an egg substitute to vegan-ize a dish. Thanks for sharing about all the health benefits
I loved reading all of the benefits of Flax! Flax is so delicious! I add it to my oats in the morning! Even my Soy Yogurt (makes it pudding-like).
xoxox,
Kathleen
Hey You! Great post and hope all is well.
Love flaxseed.
I love ground flax in my smoothies! Def a staple in my diet
Have a great weekend, girl!!!
I always add flax when I bake bread/dough!
[...] of flaxseed in the cookies, and if you’re wondering more about the benefits of flax, the Healthy Apron did an awesome post on it [...]
I love flax! Most recently I’ve been using flax oil in dressings but I used to even put ground flax in some oj every morning! I need to start adding in a little more flax – thanks for the reminder!
I <3 flax! I use it in my granola, on top of oatmeal, in bars, as an egg substitute, etc etc! Good stuff and a great post
I loved this post! Flax is so healthy and easy to add to breakfast or baked goods. I always add a tbsp or 2 in my oatmeal in the morning!
I try to buy products that include them but I want to start grinding my own to add to cereal etc.
Flaxseed needs to be ground up. Your body will pass the seed without breaking it down if its not ground. Its usually less expensive to buy it in seed form. Some people have a dedicated coffee grinder for their flaxseed.
I’ve heard such great things about flaxseed but have yet to try it….I’m not sure what I’m waiting for!
I use flaxseed all the time – Does it have to be the seed or ground?
wow i had no idea flax was so great- esp for woman!.. I need help!! how can i incorporate it into my meals??? i just have no idea how to use it!!?!
Hi! There are always so muck conflicting information about food/health/nutrition, so thanks for this blog ~ sometimes I’m not sure what to believe! I love making my own granola so I often add it to that and I am starting to do a cleanse where I will be drinking lots of green smoothies, so I think I’ll start adding it to those as well!
I love it! I usually put it in my smoothies, or in pancakes and waffles. It’s so healthy so I try to incorporate it into at least one meal each day.
I have heard that flax seeds need to be ground to reap the full benefits. Is this true? I have heard it both ways…
duh =) bahaha! love you!
I used to drink the super fresh cold pressed high lingan flax oil they had at my co-op almost daily, a spoonfull in a shot glass with some OJ and I was good to go! The tablets and pills are bs to me and the seeds… well… I Don’t love when stuff gets stuck in my teeth! so the oil was great for me and i’d just get fiber elsewhere!
though I tell everyone else to eat the ground seeds AND incorporate the oil when they can. lol
I love adding it to oatmeal and other carb-ish stuff I bake. Just a little goes a loooong way…
I knew flaxseed was healthy, but had no idea it was THAT healthy! Will definitely be purchasing some soon!!