Herbs and Spices - Flaxseed
Flaxseed
Flaxseed is a plant-based food that provides healthful fat, antioxidants, and fiber. Some people call it a “functional food,” which means that a person can eat it to boost their health.
People grew flax as a crop in ancient Egypt and China. In Asia, it has had a role in Ayurvedic medicine for thousands of years.Today, flaxseed is available in the form of seeds, oils, powder, tablets, capsules, and flour. People use it as a dietary supplement to prevent constipation, diabetes, high cholesterol, heart disease, cancer, and several other conditions.
The nutrients in flaxseed include lignans, antioxidants, fiber, protein, and polyunsaturated fatty acids such as alpha-linolenic acid (ALA), or omega-3. Consuming these nutrients may help lower the risk of various conditions.
Benefit:
1. Aid in digestion: Flaxseed contains both soluble fiber and insoluble fiber. Soluble fiber helps soften stool, so it can pass through the GI tracts and be eliminated more easily. Insoluble fiber helps stimulate the digestive system to move waste through the gut and promote bowel regularity.
2. Lower cancer risk: Flaxseed has been shown to prevent the development of tumors, particularly cancers of the breast, prostate, and colon. That may be because flax is rich in lignans. These plant compounds are thought to have antiangiogenic properties, which means they may they stop tumors from forming new blood vessels and growing.
3. Give more supple skin: One small study found that giving women flaxseed oil led to significant decreases in skin sensitivity, and reduced skin roughness, and scaling, all while improving skin hydration and smoothness.
4. Helpful for weight loss: Most of the soluble fiber in flaxseeds is called mucilage. This fiber combines with water to form a gel-like consistency that slows the emptying of the stomach; that leads to increased feelings of fullness, and delays the return of hunger.
5. High in potent antioxidant: Flaxseed is a top source of particularly health-protective antioxidants called polyphenols. These antioxidants are thought to protect against heart disease and cancer, as well as cell-damaging oxidative stress—which means they may help fend off premature aging and neurodegenerative diseases (like Alzheimer’s and Parkinson’s) too.
6. High in omega 3 fatty acid: Flaxseed contains a plant-based type of omega-3 fatty acid called alpha-linolenic acid, or ALA, which has been tied to improved circulation and anti-inflammatory effects.
Serving way:
It is also present in ready-to-eat foods such as muffins and other baked goods, pastas, snack bars, and milk alternatives.
People can add ground flaxseed to:
• breakfast cereals
• smoothies
• soups and stews
• salads and sandwiches
• yogurts
People can also add a spoonful of flaxseeds to a muffin mix or use it to coat chicken, instead of breadcrumbs.