Flaxseed (flax) is the richest source of ALA and lignans in the North American diet and is an excellent source of fiber, high quality protein and potassium.
Lignans are phytoestrogens and antioxidants that have been shown to help prevent certain diseases such as heart disease and cancer. Flaxseed contains 75 to 800 times more lignans than other plant foods.
How can I add flaxseed to my daily diet?
Flaxseed can be added to almost any food. It has a nutty flavor that goes well in many meals. The seeds are reddish-brown or golden-yellow in color. The outer hull of the seed is very difficult to digest, so you should grind or mill the whole flaxseed to get the most nutrition from it. You can grind the seeds in a coffee grinder, blender or food processor, or you can buy ground or milled flaxseed at the store.
- Use flaxseed instead of fat in a homemade baked goods. Replace 1½ cups of ground flaxseed for ½ cup butter or margarine. Caution: Using flaxseed can cause baked goods to brown faster.
- Use flaxseed instead of an egg when baking. Substitute one egg with 1 Tablespoon of ground flaxseed and 3 Tablespoons of water.
- Sprinkle ground flaxseed on yogurt, cereal, soup or salad.
- Add ground flaxseed to shakes and smoothies.
How much flaxseed should I eat?
Eating 2 Tablespoons of ground flaxseed per day is considered a healthy daily amount.
Because flaxseed is high in fat, the ground form can become rancid or spoil quickly. You can store ground or milled flaxseed in the refrigerator (35 º–38 º F) for up to 3 months. Whole flaxseed can be stored at room temperature for up to one year.
Reviewed: 09/11 #332171