Having heard lots of good things about flaxseed lately, I picked some up to give it a try, only to find that the small seeds pack a wallop of fat. A regular serving of three tablespoons has 10 grams of fat. Holy cholesterol!
To decide whether the food was actually worth squandering all those fat grams, I did a little research and found that the seeds indeed just might be worth it.
Flaxseed, one of the "it" foods currently being promoted to the health-conscious baby boomer, and has been attributed to a laundry list of health benefits: curing cancer, healing bruises, lowering blood pressure, improving eyesight, alleviating allergies and treating some forms of depression.
Canada is the world's largest producer of the small brown- or yellow-colored seeds, which come from flowering plants. Flaxsees are high in fiber and essential fatty acids -- including omega-3 fatty acids and alpha-linolenic acid (ALA) -- which has earned this tiny seed the designation of being "heart healthy."
The seeds also contain lignans (plant fibers) or phytochemicals -- and more specifically, phytoestrogens -- which may protect you from getting certain cancers, according to Judy Dodd, Adjunct Assistant Professor, Clinical Dietetics and Nutrition at the School of Health and Rehabilitation Sciences, University of Pittsburgh. Because they are a great source of fiber, the seeds may also help to control blood glucose levels and blood cholesterol levels.
Here are some tips for adding flaxseed to your diet: Start slowly, beginning with one teaspoon a day, and eventually building to two tablespoons daily.Before eating, grind the seeds in a small coffee grinder or processor for a few seconds to break down their outer covering. This will allow your body to access the goodness of the flaxseed.Dodd recommends sprinkling ground flaxseed on cereal or in salads, yogurt or sandwich mixes. You can also add it to baked items like muffins or cookies; combine it with flour or bread crumbs to coat chicken and fish; or use it as a casserole topping.When you are taking flaxseed, keep in mind that you must increase the amount of fluids you drink to work with the fiber. There is such a thing as too much, too fast, Dodd says. Flaxseed may also react with some of the medications you are taking, advises Dodd, so be sure to check with your physician before adding flaxseed to your diet. There may also be some interactions with herbal supplements you are taking.Overall, though, flaxseed "is a good addition to the healthful diet in reasonable amounts," Dodd says. The Flax Council of Canada has more information and tips on buying the best quality flaxseed. Teri Flatley is a Pittsburgh-based free-lance writer who specializes in health and fitness articles. She writes a monthly lifestyle column for baby boomers for the Pittsburgh Senior News. You can read more of Teri's work at www.tflatley.com.
