• Spencer Elizabeth

Flaxseed: A Powerful Super Food In A Tiny Package!

Updated: Dec 13, 2019

A small seed that packs a powerfully healthy punch! — Flaxseed, also known as linseed, is a great source of omega-3 fatty acids which make up about 48 to 64% of it’s total fat content (Julie Morris, 2015). Seeds are an extremely important part of our daily diet as they provide essential amino and fatty acids, vitamins and minerals. Flaxseed is known to reduce blood pressure, lower bad cholesterol, and decrease inflammation in the body (Bauman & Friedlander, 2015). As a bonus, this super food’s high concentration of omega-3 fatty acids also promotes healthy skin, adds shine and strength to your hair and is an excellent source of fiber (Julie Morris, 2015). It’s no wonder this tiny seed is hailed for it’s amazing nutritional value!





Origins of Flaxseed — Flaxseed can be traced all the way back to 3,000 B.C.E. in Babylon and has been appreciated for it’s health benefits throughout the ages (Murray & Pizzorno, 2005).


2 Types of Flaxseed:

  • Golden

  • Brown

(Both are equally nutritious)


Flaxseed comes in whole seed form, ground form, and flaxseed oil. Buying it in whole seed form will provide fiber, however, to reap all of the nutritional benefits of flaxseed, it is best consumed in ground form as the nutrients from whole seeds are not as easily digested (Julie Morris, 2015). For optimum freshness, be sure to squeeze as much air as possible out of the bag, seal tightly and store in the refrigerator as the fats contained in flaxseed can oxidize if left open. Use flaxseed oil to drizzle on your favorite dish or add a nutty flavor to homemade dressings. Remember that when purchasing flaxseed organic is best.


Flaxseed & Breast Cancer — Studies are beginning to show that flaxseed may help aid in the prevention of breast cancer, as well as reduce the risk of breast cancer spreading throughout the body (Murray & Pizzorno, 2005). Flaxseed contains phytoestrogens known as lignans that bind to estrogen receptors and keep the estrogen from encouraging the cancer to grow. Lignans also promote the production of SHBG (sex hormone-bindng globulin) which helps to regulate estrogen levels within the body (Murray & Pizzorno, 2005).


Recommended Serving Size:

  • 1-2 Tablespoons/Day


Ways to Include Flaxseed in Your Diet:

  • Sprinkle 1 tbsp. on organic oatmeal

  • Add 1 tbsp. to a green smoothie

  • Add 1 tbsp. to your baked goods by mixing it in with the batter



References

Bauman, E. & Friedlander, J. (2015). Foundations of Nutrition Textbook. Penngrove, CA.

Morris, J. (2015). Superfood Snacks. New York, NY: Sterling Publishing.

Murray, M., Pizzorno, J. & Pizzorno, L. (2005). The Encyclopedia of Healing Foods. New York, NY: Atria Books.

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