Summary: I truly like flaxseeds because they are 100% loaded with nutrients and, gram for gram, not missing one beat, an excellent and affordable, tasty food option. For me: viva la flax!
1.Where so flaxseeds fit in?
When we talk about food, it’s often about the big items: meat, dairy, nuts, fish, vegetables, and fruit. You know the routine. We should always aim for balanced and healthy eating. We should consider the impact of cholesterol, the good fats, protein (do we have enough?), and fiber. Doing this right can considerably increase the healthy part of your life (“health span”).
When it comes to food, we should look for diversity. We should spice up our meals. Let’s make our salads more tasty. It’s great to find something that is 100% healthy and provides nutrients that aren’t always easy to come by. Avocado is one such product, and so are flaxseeds! Flaxseeds are affordable and provide protein, fiber, omega-3 fatty acids, essential vitamins, and a wealth of minerals.
2. The health wonders of flaxseeds (according to the internet)
Flaxseed may help lower the risk of some cancers, mainly breast cancer. However, this is based on indications and not definitive science yet. They contain lignans, plant compounds that may also contribute to hormonal balance.
Flaxseed does more. It is said to stabilize blood sugar, being rich in both soluble and insoluble fibers. These fibers are abundant in flaxseeds, which can promote digestive health and regularity.
The combination of omega-3 fats, fiber, and lignans may enhance heart health. They lower cholesterol levels. They reduce blood pressure and decrease inflammation.
The omega-3 fatty acids and lignans in flaxseeds may help reduce inflammation in the body. This inflammation is linked to chronic diseases.
3. I take two spoons daily
I consume, on average, 2 tablespoons of flaxseed per day, which is about 15 grams. Flaxseeds are best consumed ground, as whole seeds may pass through the digestive system undigested, significantly reducing their health benefits.
To save money, buy whole flaxseed. Grind it in a coffee grinder. Then, store the ground flaxseed in an airtight container for easy use.
Instead of flaxseeds, you can use flaxseed oil. Still, it is very sensitive to heat and light. Flaxseed oil is best kept in dark glass bottles and stored in a dark, cool place like a kitchen cabinet. It isn’t suitable for high-heat cooking techniques, like frying.
4. So what does flaxseed give you?
One tablespoon of flaxseeds (=7 grams) already provides: complex carbs 2 g, “good fat” 3 g, fiber 2 g and protein 1 g. Not bad at all!
The “good fat” consists mainly of alpha-linolenic acid (ALA), an omega-3 fatty acid, primarily found in plant foods. Flaxseeds are one of the best sources in the plant world for ALA. Flax oil (which I do not use) has double the amount of ALA as the seeds.
One tablespoon of flaxseeds contains two grams of fiber. It might seem modest, but two tablespoons of flaxseeds is already 10% of your daily need. For women, that’s 14%. This is not the place to dwell on the importance of fiber, but just to recap. Most of us do not get enough fiber per day. Yet, it is essential for gut health and bowel movement. So just adding two tablespoons per day to your smoothie or salad is already a good step.
In addition, flaxseed has Thiamine: 10% of the Daily Value (DV), Copper: 9% DV, Manganese: 8% DV, Magnesium: 7% DV, Phosphorus: 4% DV, Selenium: 3% DV, Zinc: 3% DV, Vitamin B6: 2% DV, Iron: 2% DV, Folate: 2% DV
5. But take care in a few specific cases (according to internet)
As the reader knows I am no doctor. On internet I read the following warnings about flaxseeds.
If ground flaxseed or flaxseed oil goes rancid, it may cause cholesterol problems and inflammation. In general, but you have to eat really great quantities, it might cause diarrhea, cramping, gas, and bloating.
- Rated POSSIBLY UNSAFE form pregnant & nursing women,
- might slow blood clotting and affects other bleeding disorders,
- affects diabetes & diabetes medication,
- can cause intestinal obstruction,
- affects those that have hormone sensitive conditions,
- affects hormone medications (birth control)
6. Which is better, chia seed or flaxseed?
Chia and flax seeds are both very nutritious and offer similar benefits for heart health, blood sugar levels, and digestion. However, flaxseeds appear to have a slight advantage. They are particularly effective at reducing hunger and appetite. Additionally, they lower the risk of certain cancers. Plus, they’re often less expensive.
Time to make a nice salad for my wife. Some lettuce, tomatoes, avocado, shrimps, olive oil, cucumbers, all sprinkled with flaxseeds of course.
Enjoy a long and tasty life,
Robert, your health friend
Okapi/DRC