Flaxseed has been gaining a lot of attention in medical research lately because of three major components: Omega 3 fatty acids, fiber and phytochemicals.
Omega 3 fatty acids: It has been said that a diet healthy in omega 3 fatty acid intake can help against diabetes. This is because it reduces inflammation through out the body. Increased inflammation (due to the lack of omega 3, and too much omega 6 fatty acids like corn oil) can cause heart disease, asthma, and some cancers along with diabetes. It is also good for arthritis, as there is a swelling between the joints to cause it. Omega 3 fatty acids can reduce that swelling. Studies have also shown that omega 3 fatty acids, and therefore flaxseed, can reduce the risk of macular degeneration, which is a disease that damages vision by destroying nerve cells in the eye. Flaxseed is known to be one of the best sources of omega 3 fatty acids, along with certain fish.
Fiber: Flaxseed is especially high in fiber, both soluble and insoluble. This is probably where flaxseed gets its ability to significantly lower LDL cholesterol levels. It also helps the digestive system, and stabilize blood sugar.
Phytochemicals: These are the best source of lignans, which convert in the intestines into substances that help balance female hormones. These can help prevent breast cancer and type 2 diabetes. Flaxseed is actually the highest plant source in phytoestrogen which act as a hormonal therapy and aid in controlling menopause. By helping to balance female hormones, the side effects of menopause (hot flashes, moodiness) can subside.
Flaxseed is also an excellent source of Vitamin B, manganese and magnesium. You can find it in the grocery store in powder for shakes, oil or capsules. You can also incorporate it into your cooking with some of these recipes!
Healthy Pancakes
Ingredients: 1/2 cups whole-wheat flour
1 cup buttermilk powder
5 tablespoons dried egg whites, such as Just Whites
1/4 cup sugar
1 1/2 tablespoons baking powder
2 teaspoons baking soda1 teaspoon salt1 cup flaxseed meal
1 cup nonfat dry milk
1/2 cup wheat bran or oat bran
Preperation: Whisk flour, buttermilk powder, dried egg whites, sugar, baking powder, baking soda and salt in a large bowl. Stir in flaxseed meal, dry milk and bran. Makes 6 cups pancake mix.To make pancakes:1. Combine 1 1/2 cups nonfat milk, 1/4 cup canola oil and 1 teaspoon vanilla extract in a glass measuring cup. 2. Place 2 cups pancake mix in a large bowl. (Refrigerate the remaining pancake mix in an airtight container for up to 1 month or freeze for up to 3 months.) Make a well in the center of the pancake mix. Whisk in the milk mixture until just blended; do not overmix. (The batter will seem quite thin, but will thicken up as it stands.) Let stand for 5 minutes.3. Coat a nonstick skillet or griddle with cooking spray and place over medium heat. Whisk the batter. Using 1/4 cup batter for each pancake, cook pancakes until the edges are dry and bubbles begin to form, about 2 minutes. Turn over and cook until golden brown, about 2 minutes longer. Adjust heat as necessary for even browning. Makes 6 servings, 2 pancakes each.
NUTRITION INFORMATION: Per serving: 272 calories; 13 g fat (2 g sat, 6 g mono); 8 mg cholesterol; 27 g carbohydrate; 12 g protein; 5 g fiber; 471 mg sodium; 336 mg potassium.Nutrition bonus: Calcium (24% daily value), Fiber (20% dv)
Taken from EatingWell.com
Flaxseed Shake
Ingredients: 6 tablespoons of flaxseed
2 bananas
2 cups apple or orange juice
1 cup plain or vanilla flavored yogurt
Preperation: Grind the flaxseed into a moist flour using an electric coffee grinder or other food processing type appliance. Combine with bananas, fruit juice and yogurt in a blender. Blend until smooth and creamy.
Taken from GlobalGourmet.com
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