This is one of the easiest ways to add omega-3 fatty acids to your diet. I buy the seeds, grind them in a coffee bean grinder and add a tablespoon to everything from hot cereal to smoothies. I just finished a bowl of cream of wheat with ground flaxseed. Super easy and look at the benefits:
1. Fiber
Ground flaxseed meal provides two types of fiber, soluble and insoluble. Soluble fiber absorbs water, forming a gel-like mucilage, similar to fruit pectin and oat bran. The
MayoClinic.com notes that soluble fiber lowers cholesterol by increasing the amount of low density lipoprotein or LDL cholesterol. This is the “bad” cholesterol that tends to cause plaque in your arteries, leading to heart disease.( yea, my dad died of this.) Soluble fiber has also been effective in decreasing blood glucose levels and reducing the risk of type 2 diabetes. (yea, my dad has this too.)
Insoluble fiber promotes a healthier GI tract. One tablespoon of ground flaxseed contains 2.2 grams of dietary fiber. But don’t use the flaxseed oil — it does not contain this beneficial fiber. Men aged 50 and younger should get 38 grams of fiber daily; women, 25 grams.
Flaxseeds are one of the best sources for the omega-3 fatty acid called alpha-linolenic acid, or ALA. Omega-3 fatty acids are essential for health, but your body can’t produce them so you must get them from the food you eat. ALA helps reduce inflammation that may cause heart disease, cancer and arthritis, according to the University of Maryland Medical Center.
Americans tend to eat more foods high in omega-6 fatty acids, and some nutritionists believe that the ratio of omega-3s to omega-6s should be more equal. One tablespoon of ground flaxseed meal contains 1.8 grams of ALA, according to the Flax Council of Canada.
Flaxseed meal is also rich in lignans, which are phytoestrogen compounds found in plants that may help protect against certain cancers. Foods rich in lignans have been associated with a lower risk of cardiovascular disease, according to the Linus Pauling Institute. The Institute of Medicine suggests that a daily adequate amount of lignans is between 1.1 and 1.6 grams for adults.
How I use ground flaxseed:
Whole flaxseeds have a longer shelf life than ground flaxseed meal — they last for a year without losing nutrients, but ground flaxseeds must be refrigerated and used within 90 days. For the freshest flaxseed meal, use a small coffee grinder to quickly mill the seeds.
Ground flaxseeds are easy to incorporate in foods and beverages. Add a tablespoon to your favorite protein drink or smoothie. Sprinkle ground flaxseed meal on steamed vegetables, fresh fruits, leafy green salads and hot cereals. Flaxseed meal has a nutty taste that complements oatmeal and other grains. Use in baking, by adding a tablespoon to recipes for waffles, pancakes and muffins. Try mixing ground flaxseeds into nonfat Greek yogurt and add fresh fruit for a healthy breakfast or snack.
