Flaxseed, considered one of the world’s superfoods, have been consumed by humans for over 6,000 years. Inexpensive and easy to find, flaxseed are high in lignans, soluble fiber, insoluble fiber, and a good source of protein, magnesium, iron and potassium. It is the best plant source of essential omega-3 fatty acids and high in antioxidants that help to remove free radicals from the body. Flaxseed are slightly larger than sesame seeds and range in color from dark red to brown.
The benefits of flaxseed have only recently begun to be realized. Much of the information we have comes from scientific studies over the past 3 decades. Results have found that flaxseed helps fight inflammation, assists with the functioning of major organs, may help to reduce joint pain and stiffness, aids in lowering cholesterol, helps with lowering blood pressure, may reduce menstruation symptoms, effective in treating an enlarged prostate, can help with colon detoxification, assists in protecting against breast and prostate cancer and have even been shown to help with the growth and spread of tumors. On a lighter note, flaxseed have been found to help increase the shine in our hair and make skin smoother and more supple due to its presence of omega-3 fatty acids and various types of vitamin B. Wow, no wonder why flaxseeds are considered a superfood!
Let’s look into a couple of these a little deeper…
Benefits to Women
Lignans are a type of phytoestrogen, which is a plant-based nutrient acting in a similar way to estrogen. Initially, there was some concern that phytoestrogens may increase the risk of breast cancer, but recent research has found this is incorrect and that they may play a proactive role in protecting against it.
The cancer most studied in relation to flaxseed has been breast cancer. In both experimental animal studies and human trials, dietary flaxseed has been found to significantly protect against breast cancer. A review of 10 human trials led to the conclusion that flaxseed reduced tumor growth in women with breast cancer. Also found, was that flaxseed provided protection against breast cancer to begin with as well as reduced the risk of mortality for women living with breast cancer. The latter is believed to be associated with the lignans in flaxseeds. Note that lignans are also found in berries, whole grains and dark leafy greens.
Other studies have focused on the relation of flaxseed to premenopausal and menopausal women. The results here are mixed. Some studies show a decrease in menstrual cramps and hot flashes while others do not. At the very least, they do not hurt, so eat up!
Benefits to Men
Many studies have suggested that prostate cancer risk is related to diet and nutrition. Higher levels of lignans (found in flaxseed) are found in the prostate fluids of populations of men with relatively low rates of prostate cancer. Research into the impact of flaxseed in preventing prostate cancer is still early, but promising. However, of those with prostate cancer, lignans have been shown to slow the growth of prostate cancer cells in a petri dish as well as increase the rate of cancer-cell clearance cells. Additionally, research has shown that flaxseed may decrease PSA levels and reduce aggressiveness of prostate tumors. Note that flaxseed oil should not be considered a replacement for flaxseeds as it does not contain lignans and in fact can do harm.
What if I don’t like flaxseed?
When I get a craving, I seldom think ‘Oh, I sure would love some flaxseed’! Ok, I never do. So how can we incorporate it into our diet and still look forward to what we are eating? First, let’s start with how much we should be eating. It is recommended that we eat one tablespoon of flaxseed a day. Flaxseed should be eaten as a food and not an oil. Flaxseed oil does not contain the beneficial lignans and fiber, and some studies have suggested it can actually be harmful. When eating flaxseed it should be ground first. This makes it much more bioavailable to our bodies and will allow us to gain the maximum benefit. Either buy flaxseed whole and grind it as you go, or buy it ground. It’s important to know that flaxseed can go bad, so keep it in the refrigerator.
I find that the easiest way to make sure I am eating enough is to sprinkle a tablespoon on top of a salad or on oatmeal. You can also mix it into yoghurt or add it to mayonnaise or mustard when making a sandwich. You’ll never even know it’s there! When I first introduced flaxseed to my family, my boys did initially ask what it was and I’m sure added an unnecessary comment or two, but they didn’t seem to mind once they tasted it, and now eat them with no comment. A huge win in my book!
Still not interested? Fortunately, the lignans and omega-3s fatty acids in flaxseed can be baked without being destroyed. Here are a couple of ways to cook with them.
No more eggs
A great substitute for eggs is, yes, you guessed it, flaxseed! When you’re baking, replace each egg with 1 tablespoon of flaxseed mixed with 3 tablespoons of water. Note that after you mix the flaxseed and water, you need to let it sit for 15 minutes before adding it to your recipe. When I first started doing this, my family often commented on how much better the baked goods were without even knowing I’d made the substitution. Win win!
It’s easy to make your own flaxseed crackers!
Mix 2 cups of ground flaxseed with a cup of water and then add whatever herbs and spices you want (garlic, smoked paprika, onion powder etc.). Spread the dough thinly on parchment paper on a baking sheet. Score the dough into 32 crackers and bake at 400 degrees for about 20 minutes. When done cut them into pieces. Each cracker meets your daily serving requirement for flaxseed. Dip it in hummus and you’ve got a great healthy snack!
I hope you’ve enjoyed learning about this superfood and look forward to ways of incorporating flaxseed into your family’s diet.
Happy eating!
Health Warning
Since each of our bodies is different, it is important to first talk with your doctor before making significant changes to your diet. Also, medication can interact with food. Before adding a new food to your diet, check with your doctor to make sure there are no negative interactions with any medications you are currently taking.
Curious to learn more?
Email healthcoach@healthyhappyeating.com if you would like to dive deeper into the various studies used for this post.