Flax seeds: No More Fishy Smell

Good news for those who hate cod but do not want to be denied of the cardiac health benefits of omega-3 fatty acids that are mostly found in fish. For those who are strictly vegetarian, a very good option instead of fish is flax seeds. Flax seeds, also known as linseed, are tiny seeds endorsed with the goodness of fats similar to those found in fish.

The reason behind its heart healthy benefits is its high content of alpha linolenic acid – precursor of omega-3 fatty acids, an essential fatty acid, phytoestogens (lignin) and fiber. Omega-3 fatty acids are the fats present in fish that makes it a heart-disease fighter. Flax seeds are also known as heart disease fighter. Flax seeds have the good fat that lowers the blood pressure, LDL cholesterol, decreases inflammation, balances immune system. It also keeps the blood platelets from becoming sticky, thereby reducing the risk of heart disease. Omega-3 fatty acids also improves brain function, provides protection from asthma, premenstrual syndrome (PMS) and certain types of cancers.

Apart from alpha linolenic acid, flax seed is also very rich in fiber and lignin. It contains both soluble and insoluble fiber. Soluble fiber lowers cholesterol levels and consequently lowers risk of heart disease and insoluble fiber helps to prevent constipation. Soluble and insoluble fiber both aid regular bowel movement. It is also gluten free and ideal for those with sensitive gastro-intestinal tracts.

Lignan is a phytoestrogen, which gets converted into compounds similar o estrogen on digestion. This helps to lower the risk of hormone-related cancers like breast cancers. Studies indicate the role of flax seeds in retardation of tumor growth in breast cancer patients to some extent. Due to its rich nutritional contents, flax seeds help to reduce risk of heart attack and stroke in people with atherosclerosis and diabetic heart disease, lowers blood pressure, lowers cholesterol levels and promotes relaxation and normal sleep patterns.

Flax seed oil is also very rich in omega-3 fatty acids but it is deficient in fibre and lignan. Omega-3 fatty acid content of one tablespoon flax seed oil is 6.6 gm and two tablespoon ground flax seed is 3.2 gm. Flax seed oil breaks down on eating, so do not heat the oil.

There is no clear recommendation but approximately 10-30 grams of ground flax seed daily is suggested. For flax seed oil, start with a small amount such as one teaspoon and slowly build up to two tablespoons in a week. People with bleeding disorders, type-2 diabetes, pregnant women and men at risk of prostate cancer should consult doctor before adding flax seed to diet.

Ways to include flax seeds in your diet:

• Sprinkle ground flax seed on your cereals and salads.
• Substitute flaxseed mixture for eggs in home baking such as muffins and pancakes (one tablespoon milled flax seed + three tablespoons of water = one egg). Final products will have less volume and taste gummier.
• Choose products added with flax seeds such as brown bread, cereal or baked goods.
• Include ground flaxseed in recipe when nutty flavor is preferred.
• Use flax seed oil for salad dressing.