Ground flaxseeds -
Antioxidants help remove free radicals from the body. According to some scientists , flaxseed may be over times richer in lignans than most other foods.
Flaxseed contains omega-3 fatty acids. Research suggests that these may help prevent different types of cancer cells from growing.
Flaxseed also contains lignans, which are antioxidants that may slow tumor growth by preventing them from forming new blood vessels. One survey found a lower incidence of breast cancer among females who consumed flaxseed regularly.
Also, in , the authors of a review concluded that flaxseed may help reduce the risk of breast cancer after menopause. Lignans are a type of phytoestrogen, which is a plant-based nutrient that acts in a similar way to estrogen. There has been some concern that phytoestrogens may increase the risk of breast cancer, but recent research suggests that they may play a protective role.
How does diet affect cancer risk? Find out here. The American Heart Association AHA recommend eating more fiber and omega-3s to boost heart health.
Lignans, too, may help prevent cardiovascular disease. Flaxseed contains all of these nutrients. Flaxseed also contains phytosterols. Phytosterols have a similar structure to cholesterol, but they help prevent the absorption of cholesterol in the intestines. In , researchers looked at the effect of flaxseed on the cholesterol levels of males with moderately high cholesterol.
Participants took either a 20 milligram mg capsule containing lignans, a mg capsule, or a placebo for 12 weeks.
The researchers behind a study involving 17 people found that consuming flaxseed lowered LDL cholesterol levels and helped the body remove fat, although they note that the overall diet may also play a role.
The team suggested that dietary flaxseed may be useful for lowering cholesterol levels. Some scientists have also linked omega-3 oils, which are usually present in oily fish, to reductions in cardiovascular risk. Researchers have suggested that flaxseed could offer an alternative to marine sources of omega 3.
This could make it a useful resource for people who follow a plant-based diet. Learn more about soluble and insoluble fiber here.
According to the Arthritis Foundation , flaxseed may help reduce joint pain and stiffness. They add that there is a lack of evidence to support its use for this purpose, but they say that the ALA in flaxseed may help reduce inflammation.
What is the anti-inflammatory diet? In , a team of scientists published results suggesting that flaxseed may help reduce the incidence or severity of hot flashes in women not using estrogen therapy during menopause.
In , however, further research by the same team concluded that flaxseed did not, in fact, make any difference. Lignans and other phytoestrogens may help reduce the risk of chronic conditions such as diabetes. In , scientists gave 25 people 0 g, 13 g, or 26 g of flaxseed every day for 12 weeks.
The participants had prediabetes and were either males with obesity or overweight or females who had undergone menopause. The 13 g dosage appeared to lower glucose and insulin levels and improve insulin sensitivity, but the other dosages did not have this effect.
Also, a rodent study suggested that the compounds in flaxseed may help reduce the incidence of type 1 diabetes and delay the onset of type 2 diabetes. These results may not be applicable to humans, however.
The same year, 99 people with prediabetes took 40 g or 20 g of flaxseed or no flaxseed and no placebo each day for 12 weeks. Consuming flaxseed appeared to reduce blood pressure , but it did not improve blood sugar levels or insulin resistance.
Which foods can lower blood sugar? Flaxseed is a good source of insoluble fiber, which does not dissolve in water, instead remaining in the digestive tract after eating. There, it absorbs water and adds bulk, which may help promote regularity. However, the National Center for Complementary and Integrative Health NCCIH say that there is little evidence to suggest that flaxseed helps reduce constipation.
The NCCIH add that consuming flaxseed with too little water can worsen constipation and may lead to an intestinal blockage. Also, too much flaxseed or flaxseed oil can cause diarrhea.
Which foods can help relieve constipation? Learn more here. In , scientists found evidence to suggest that dietary lignans from flaxseed helped mice recover from radiation exposure.
The mice that consumed lignans had lower levels of inflammation, injury, oxidative damage, and fibrosis, as well as a better survival rate, compared with those that did not. If further tests in humans show similar results, lignans from flaxseed could help treat lung issues following exposure to radiation or radiation therapy.
The NCCIH are currently funding studies to find out whether or not the nutrients in flaxseed can help with:. Uses of flaxseed in Ayurvedic medicine include :.
According to the United States Department of Agriculture, a tablespoon of ground flaxseed weighing 7 g contains:. A teaspoon of flaxseed also contains traces of various vitamins and minerals, but not in significant quantities.
It also provides lignans, tryptophan, lysine, tyrosine, and valine, as well as healthful fats, which are mostly unsaturated. People should try to avoid whole flaxseed and eat it ground, as the intestines may not absorb the nutrients in whole flaxseeds. Chia seeds may be another healthful addition to the diet.
Learn about them here. The nutrients in flaxseed may not benefit everyone. People should avoid flaxseed products or speak to a doctor first if they:. Consume flaxseed ground and with plenty of fluid , to prevent digestive problems.
Buy only small bottles of flaxseed oil in dark bottles and store them in the refrigerator, as the oil can spoil quickly. Also, avoid using the oil past the expiration date on the label.
Avoid heating flaxseed oil in cooking. Add the oil to already prepared dishes and avoid microwaving to reheat. It is also present in ready-to-eat foods such as muffins and other baked goods, pastas, snack bars, and milk alternatives. People can also add a spoonful of flaxseeds to a muffin mix or use it to coat chicken, instead of breadcrumbs.
However, using too much flaxseed can give food a bitter taste that some people may not like. One solution is to start with small amounts and gradually add more, according to taste.
ground flaxseeds, and let stand for 5 minutes or until the mixture thickens. You can use the same technique with chia seeds, another favorite of vegan bakers.
Want to get more flax in your cooking? Check out some of our favorite recipes that use flaxseeds or flaxseed meal. Want to learn more essential vegan cooking skills and become a plant-based home chef in 90 days?
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Nutritional Information How to Make Flaxseed Meal Ways to Use It Recipes. Smoother salad dressings: Flaxseed meal can be used to emulsify salad dressings like oil-free vinaigrettes. Crispier air-fried vegetables: Our Air-Fried Fingerling Potatoes recipe is a great example of how a mixture of flaxseed meal and water can become a crispy coating for roasted and air-fried vegetables.
Crunchier granolas: Add a tablespoon or two of flaxseed meal to a granola recipe for added crunch. Creamier cereals: Stir a tablespoon or two of flaxseed meal into hot breakfast cereal or overnight oats for extra richness.
Nuttier toppings: Toast whole flaxseeds in a dry skillet; let cool and then grind coarsely for a tasty addition to salads and Buddha bowls.
Softer baked goods: A tablespoon or two of flaxseed meal stirred into bread doughs and batters keeps them extra moist and tender. Tastier popcorn: Sprinkle air-popped popcorn with flaxseed meal as an alternative to melted butter.
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We Ground flaxseeds products we think are flaxseeeds for our readers. If you buy through Ground flaxseeds on flaxseds page, Ground flaxseeds Menopause and hot weather earn a small commission. Healthline only shows you brands and products that we stand behind. Flax seeds are small oil seeds that contain omega-3 fats, fiber, and other plant compounds. They may help improve digestion and reduce the risk of heart disease, type 2 diabetes, and cancer. Mayo Flaxseedd offers claxseeds Ground flaxseeds Arizona, Florida and Minnesota Gfound at Ground flaxseeds Clinic Ground flaxseeds System locations. Most nutrition experts recommend ground over whole flaxeseds because the ground Lentils is easier to digest. Whole flaxseed may pass through your intestine undigested, which means you won't get all the benefits. Flaxseed's health benefits come from the fact that it's high in fiber and omega-3 fatty acids, as well as phytochemicals called lignans. One tablespoon 7 grams of ground flaxseed contains 2 grams of polyunsaturated fatty acids includes the omega 3s2 grams of dietary fiber and 37 calories.
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