Guest Columnist
Facts About Flax
By
May 17, 2009 - 7:46:13 AM

(HealthNewsDigest.com) - Looking for a delicious way to help lower your risk of heart disease? Flaxseed provides health benefits that lower your risk for heart disease, help prevent some forms of cancer, improve blood sugar control of diabetes, and relieve constipation. Flaxseed contains three beneficial elements which include Omega-3 fatty acids, fiber, and phytochemical lignans (plant chemicals that are helpful in the prevention of chronic diseases).

Omega-3 fatty acids can help lower your risk of heart disease and stroke, as well as reduce the risk for a heart attack in people with diabetes. Flaxseed is a great option for those who do not like fish, or are looking for alternative food choices to lower their risk for heart disease. The use of flaxseed has shown to lower triglyceride levels and blood pressure. The fiber content in flaxseed is an added bonus which adds bulk to your meals so you feel fuller, lowers your bad cholesterol levels (LDL) as well as maintains bowel regularity. Flaxseed is a rich plant source of lignans. Lignans have been shown in animal studies to help protect against certain kinds of cancer by blocking tumor formation.

How much flax should you eat? Remember that flax is high in fiber, so you should gradually add it to your diet. The recommendations are to eat 5 grams (1 teaspoon) of flax oil or 8 grams (1 tablespoon) of milled flax daily.

The Benefits of Flaxseed

Flax adds a nutty taste to food and can easily be added to recipes. Here are three ways you can include flax seed in your diet:

1.Ground flaxseed offers the best health benefit. Add ground flaxseed to your favorite foods by sprinkling on top of baked goods or mixing into dough, adding on top of cereal, yogurt or salads, or adding it to casseroles. If you buy the whole flaxseed, remember to grind it up in a coffee grinder or blender before you use it. The whole flaxseed will provide a good fiber source, but the helpful Omega 3 fatty acids are not able to be processed by the body in this state.

2.Use flaxseed oil. Flax oil can be added in place of other oils in a salad dressing or in recipes. Keep in mind that the oil has the benefits of Omega 3 fatty acid, but
not the fiber.

3.Replace fats and/or eggs in recipes with flaxseed. Three tablespoons of milled flax can replace one tablespoon of butter, margarine, shortening, or vegetable oil.
Flax can also be used as an egg substitute in recipes. For every egg being replaced, mix one tablespoon milled flax with three tablespoons water in a small bowl and let sit for one to two minutes. The mixture will become gel-like. Add to your recipe as you would an egg.

Toby Smithson, RD, LDN, is a registered dietitian with the Lake County Health Department/Community Health Center and spokesperson for the American Dietetic Association.

To hear the latest radio show with Joan Hammel and Toby Smithson log onto http://www.waukegan.org/radiowaukegan/default.asp

Subscribe to our FREE Ezine and be eligible for Health News, discounted products/services and coupons related to your Health. We publish 24/7. HealthNewsDigest.com




© Copyright by HealthNewsDigest.com