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Nutrition Tip: Flaxseed

Posted on Dec 15, 2017 by Felicia Spence, R.D.








If I could change the saying “an apple a day keeps the doctor away” to “2 Tbs of flaxseed a day keeps the doctor away”, I would! Flaxseeds have the highest amount of beneficial lignans than any other plant food and are rich in omega-3 fatty acids. Lignans are powerful cancer-fighting compounds shown to be helpful against breast and prostate cancer. Other health benefits of consuming flaxseed are controlling cholesterol and triglycerides, lowering blood sugar levels, and treating constipation.

 

In a prospective, double-blinded, placebo-controlled, randomized trial, a quarter cup (4 Tbs), of flaxseed per day showed a drop in blood pressure. Systolic, the top number, dropped by 10 points, and the diastolic, the lower number, dropped by seven points. This small but significant decrease in blood pressure cuts stroke risk by 46%.

 

To get all its nutritional benefit buying ground is preferable. It’s labeled as ground flaxseed or flaxseed meal, both are the same product. Flaxseed can be put into smoothies, hot cereals, on toast, salads, wraps, and in soups. A flaxseed and water combo can be used as an egg replacement when baking. At H3 we use this nutritious seed in our oatmeal recipes. Get creative and start adding flaxseed to your dietary pattern!


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