Some call it one of the most powerful plant foods on the planet. There’s some evidence it may help reduce your risk of heart disease, cancer, stroke, and diabetes. That’s quite a tall order for a tiny seed that’s been around for centuries. Flaxseed was cultivated in Babylon as early as 3000 BC. Flax is also known as linseed, and it has been around for thousands of years. The flax plant is a hearty, erect-growing plant that typically grows 3-to-4 feet tall.
Health Benefits
Flax has a number of health benefits, with it purported to help prevent everything from cancer to heart disease. Flax contains a number of beneficial properties, but the three main constituents that make flax a super food.
- Flax is a great source of fiber. Most Americans do not get enough fiber in their diet. Each tablespoon of flax contains about 8 grams of fiber. This helps keep the bowels regular.
- Flax contains lignans which reduce the risk of breast cancer in women and prostate cancer in men. The lignans alter the way your body metabolizes estrogens into safer forms.
- Omega-3 fatty acids- Flax contains loads of this beneficial fat. omega-3s have been shown in studies to help with cardiovascular health as well as helping to prevent cancer.
Cancer
Flax has a number of components that make it effective at reducing the risk of cancer. According to research, flax helps protect against cancers, in particular breast, colon and prostate cancers by reducing the incidence of tumors and inhibiting tumor growth.
The lignan in the flax are particularly good for hormone dependant tumors, often associated with breast cancer, and it doesn’t interfere with the drugs used in cancer treatment. Lignan works by blocking the enzymes required for hormone metabolism, effectively interfering with the growth of tumors.
Further research suggests that the earlier the exposure to lignan the better. The research shows that increasing lignan levels in the adolescent years will help reduce the risk of breast cancer later in life, as well as increasing the survival rates of cancer patients.
Including Flaxseed In Diet
Like other sources of fiber, flaxseed should be taken with plenty of water or other fluids. Flaxseed shouldn’t be taken at the same time as oral medications or other dietary supplements.
- Add a tablespoon of ground flaxseed to your hot or cold breakfast cereal.
- Add a teaspoon of ground flaxseed to mayonnaise or mustard when making a sandwich.
- Mix a tablespoon of ground flaxseed into an 8-ounce container of yogurt.
- Bake ground flaxseed into cookies, muffins, breads and other baked goods.
The lignans in flax have been shown to reduce plaque buildup in arteries by up to 75 percent, according to the Flax Council of Canada.
How To Eat
Flaxseeds are an ideal way for those who don’t eat sufficient oily fish to ensure they get enough omega-3. Ideally, buy the seeds whole and grind them in a blender to make the meal. Flaxseed meal can also be used as a binder or egg substitute in baked goods for people who are allergic to eggs. The seeds can be sprinkled on fruit, vegies, cereal and yoghurt, while flaxseed meal can be used in baking or to bulk out meat dishes. This way you increase your omega-3 levels and fibre intake at the same time.
Too Much of a Good Thing
Believe it or not, it is actually possible to consume too much flax. The recommended dose from the Flax Council of Canada is 1-to-2 tablespoons of flax seeds per day. Too much flax can cause gastrointestinal problems, including intestinal blockage.
It is also unknown if flax is safe during pregnancy. Because flax can mimic estrogen in the body, it is possible that it can lead to problems in the pregnancy, though more studies are needed to determine this.