Flax Meal Recipes

The Health Benefits of Flax

One Minute Flax Muffin - Low Carb
If you want to grind flaxseed yourself, those little electric coffee grinders seem to work best. Mellow, a little sweet, and delicious, these pancakes work well topped with bananas, berries, coconut flakes, or any other healthy toppings. Stir well and cook as directed. Don't let the healthy name fool you, this banana bread is moist and full of flavor. The healthy fats in flaxseeds also help to hydrate your skin, and a daily dose will leave your skin soft and supple.

Flaxseed Isn't a Magic Bullet

The Benefits of Flaxseed

Although flaxseed contains all sorts of healthy components, it owes its primary healthy reputation to three of them:. Recent studies have suggested that flaxseed may have a protective effect against breast cancer , prostate cancer , and colon cancer. At least two of the components in flaxseed seem to contribute, says Kelley C. Fitzpatrick, director of health and nutrition with the Flax Council of Canada.

In animal studies, the plant omega-3 fatty acid found in flaxseed, called ALA, inhibited tumor incidence and growth. The lignans in flaxseed may provide some protection against cancers that are sensitive to hormones without interfering with the breast cancer drug tamoxifen. Thompson says some studies have suggested that exposure to lignans during adolescence helps reduce the risk of breast cancer and may also increase the survival of breast cancer patients.

Lignans may help protect against cancer by blocking enzymes that are involved in hormone metabolism and interfering with the growth and spread of tumor cells. Some of the other components in flaxseed also have antioxidant properties, which may contribute to protection against cancer and heart disease. Research suggests that plant omega-3s help the cardiovascular system through several different mechanisms, including anti-inflammatory action and normalizing the heartbeat.

Fitzpatrick says new research also suggests significant blood pressure -lowering effects of flaxseed. Those effects may be due to both the omega-3 fatty acids as well as the amino acid groups found in flaxseed. More research is needed on this. Eating flaxseed daily may also help your cholesterol levels. The level of LDL or "bad" cholesterol in the bloodstream has been linked to an increased risk of heart disease , obesity , diabetes , and metabolic syndrome.

A study of menopausal women showed a decrease in LDL level after the women ate 4 tablespoons of ground flaxseed each day for a year. Fitzpatrick says the cholesterol -lowering effects of flaxseed are the result of the combined benefits of the omega-3 ALA, fiber, and lignans. Preliminary research also suggests that daily intake of the lignans in flaxseed may modestly improve blood sugar as measured by hemoglobin A1c blood tests in adults with type 2 diabetes.

Two components in flaxseed, ALA and lignans, may reduce the inflammation that accompanies certain illnesses such as Parkinson's disease and asthma by helping block the release of certain pro-inflammatory agents, Fitzpatrick says. ALA has been shown to decrease inflammatory reactions in humans. And studies in animals have found that lignans can decrease levels of several pro-inflammatory agents. Reducing inflammation associated with plaque buildup in the arteries may be another way flaxseed helps prevent heart attack and strokes.

One study of menopausal women, published in , reported that 2 tablespoons of ground flaxseed mixed into cereal, juice, or yogurt twice a day cut their hot flashes in half. The women noticed a difference after taking the daily flaxseed for just one week and achieved the maximum benefit within two weeks.

But another study reported no significant reduction in hot flashes between postmenopausal women and breast cancer patients eating a bar containing milligrams of phytoestrogens from ground flaxseed and women eating a placebo bar. The results, says Thompson, are consistent with other studies that have shown no siginifcant difference in the effect on hot flashes between flaxseed and placebo. It's tempting to think of flaxseed as a super food because of its many potential health benefits.

But keep in mind there is no magic food or nutrient that guarantees improved health. What matters is consistently making great dietary choices as part of an overall healthy lifestyle. Until more is known, Thompson says, pregnant women and possibly breastfeeding mothers should not supplement their diets with ground flaxseed. But a study of another investigator showed the opposite effect," Thompson says. Many experts believe it's better to consume flaxseed than flax oil which contains just part of the seed so you get all the components.

But stay tuned as researchers continue to investigate. Thompson says, "Ground flaxseed, in general, is a great first choice, but there may be specific situations where flax oil or the lignans taken in amounts naturally found in flaxseed might be as good. How much flaxseed do you need? The optimum dose to obtain health benefits is not yet known. But 1 to 2 tablespoons of ground flaxseed a day is currently the suggested dose, according to the Flax Council of Canada.

Ready to try flaxseed? Her opinions and conclusions are her own. Although flaxseed contains all sorts of healthy components, it owes its primary healthy reputation to three of them: Omega-3 essential fatty acids , "good" fats that have been shown to have heart -healthy effects. Each tablespoon of ground flaxseed contains about 1. Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75 to times more lignans than other plant foods.

Flaxseed contains both the soluble and insoluble types. Cancer Recent studies have suggested that flaxseed may have a protective effect against breast cancer , prostate cancer , and colon cancer. Continued The lignans in flaxseed may provide some protection against cancers that are sensitive to hormones without interfering with the breast cancer drug tamoxifen.

Cardiovascular Disease Research suggests that plant omega-3s help the cardiovascular system through several different mechanisms, including anti-inflammatory action and normalizing the heartbeat. Diabetes Preliminary research also suggests that daily intake of the lignans in flaxseed may modestly improve blood sugar as measured by hemoglobin A1c blood tests in adults with type 2 diabetes. Continued Inflammation Two components in flaxseed, ALA and lignans, may reduce the inflammation that accompanies certain illnesses such as Parkinson's disease and asthma by helping block the release of certain pro-inflammatory agents, Fitzpatrick says.

Hot Flashes One study of menopausal women, published in , reported that 2 tablespoons of ground flaxseed mixed into cereal, juice, or yogurt twice a day cut their hot flashes in half. The results, says Thompson, are consistent with other studies that have shown no siginifcant difference in the effect on hot flashes between flaxseed and placebo Flaxseed Isn't a Magic Bullet It's tempting to think of flaxseed as a super food because of its many potential health benefits.

Paleo-friendly and gluten-free, it serves up protein, healthy fat, and fiber to keep you feeling full. Full of colorful veggies, this super easy Buddha bowl lives up to its name, making a quick and easy lunch or dinner.

Flax and almond meal replace refined white flour to give these muffins a hearty, protein-rich bite that will keep you feeling full till dinner. This is a great basic meatball recipe with a simple swap of traditional breadcrumbs for a grain-free version with ground flaxseed, almond flour, coconut flour, and shredded zucchini.

Swap out your nutrition-deficient cereal for this hearty fiber-packed, gluten-free choice instead. This simple, uncomplicated recipe is made with just a few tasty ingredients — but the taste is pure wow. Ground flaxseed and spices make a crispy coating for chicken bites. Make a stack of these pancakes for a hearty breakfast or my favorite shake up your dinner routine with breakfast for dinner.

Mellow, a little sweet, and delicious, these pancakes work well topped with bananas, berries, coconut flakes, or any other healthy toppings. This nutrient-packed granola recipe is loaded with good-for-you ingredients — oats, pumpkin seeds, flax seeds, coconut oil, coconut flakes — and is sweetened with honey. Find there recipe here:

Easy Ways to Get the Power of Flax