Wellness Weekly

By Sandy Considine

What you need to know about this omega-3-rich, versatile seed that is one of the “founder crops”. Flaxseeds are the world’s richest plant source of omega-3 fatty acids, they also boost the highest levels of lignans, phytoestrogens that have been liked to lower chronic disease. Flaxseed is an excellent source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid important for heart health. Also, a good source of protein and soluble fiber, ground flaxseeds can help keep LDL cholesterol in check and improve digestive health. 1 tablespoon has 37 calories, it also contains thiamine (B vitamin), copper, manganese, magnesium, phosphorus, zinc, selenium, iron, folate and B6. This is a powerhouse of nutrients.

Flaxseed contains 2 types of fiber— soluble and insoluble — which your beneficial gut bacteria feed on to support gut health and improve bowel regularity.

Soluble fiber absorbs water in your intestines and slows digestion, which may help regulate blood sugar (glucose) levels and lower cholesterol.

Insoluble fiber adds bulk to the stool, which may prevent constipation and promote regular bowel movements.
To reap the health benefits, be sure to grind flaxseeds before eating them. It will be more like “meal” that is easier for the body to digest. You can buy ground or grind your own as you need them. Use a spice grinder or a coffee grinder. I store my flaxseed after opening in the freezer to ensure freshness. Make sure you use an airtight container. And remember they will turn rancid over time. Always check the freshness date on the package.

When purchasing flaxseeds, you can choose from dark or golden seeds. Both types have a mild nutty taste that is more pronounced after grinding. Opt for the golden when color in a recipe is important. The brown seeds will add dark flecks to a pale batter.

Flaxseed is probably best known as an egg substitute. To make a “flax egg” you mix 3 tablespoons of flax meal to 1 tablespoon of water. Let it stand for 5 minutes or until it thickens. This recipe is a 1 egg substitute.

I add 1 tablespoon to my protein shake in the morning; I add it to baked goods and mix in my yogurt. You can make the thickened mixture and keep in your refrigerator and just swallow 1 tablespoon every day.

Flaxseed also comes in an oil which is higher in ALA. Drizzle this on your salad or vegetables.

As with any of my recipes, feel free to add gluten free 1- to-1 flour if not stated. Just read the ingredients and make sure it has xanthan gum, if not add ¼ teaspoon to the recipe.

Please feel free to email on what you what to know about for a future article at
sandra.considine@yahoo.com