FOOD OF THE MONTH
FLAX SEEDS....................Tiny Mighty Grain
It may be tiny, but it's mighty: Flaxseed is the low
carbohydrate whole grain rich in fiber, antioxidants,
and omega-3 fatty acid (alpha linolenic acid). They are
also a good source of the minerals bone-supportive
magnesium, phosphorus, and copper.
Flax seed and Fibre: Flax seeds are rich in both soluble
and insoluble fibre which is mainly responsible for the
cholesterol-lowering effects of flax. Fiber in the diet
also helps stabilize blood sugar, and, of course,
promotes proper functioning of the intestines.
Flax Seed is High in Phytochemicals: Flax seed is high in
phytochemicals, including many antioxidants. It is
perhaps our best source of lignans, which convert in our
intestines to substances that tend to balance female
hormones. There is evidence that lignans may promote
fertility, reduce peri-menopausal symptoms, and
possibly help prevent breast cancer. In addition, lignans
may help prevent Type 2 diabetes.
Flax and Cardiovascular Disease: There have been
positive research studies on the cardiovascular
benefits of omega-3 fatty acids. Flaxseed in particular
has been found to reduce blood pressure. Studies
suggest this may be due to the combination of omega3 fatty acids and amino acids. Both of these acids are
found in flaxseed.
Additional benefits include:
·Prevention of the hardening of arteries
(arteriosclerosis)
· Lignans in flaxseed reduce plaque build-up
· May improves irregular heart beat (initial studies
show promising results)
· Reduction of bad cholesterol (LDL)
Anti carcinogenic properties: Flax seeds have high
levels of lignans (plant chemicals with lots of health
benefits) which help in protecting against breast and
prostate cancer.
Protection against diabetes: Flax seeds are known to
decrease insulin resistance and help in regulating
blood sugar. The lignans in flax seed may actually help
prevent diabetes.
Good for weight watchers: Flax seed is very low in
carbohydrates, making it an ideal choice for people
who limit their intake of sugar and starch. It's also a
delight for vegans and vegetarians as it is a non-animal
source of omega-3 fatty acid and is often used as an
egg substitute in baked products to add structure and
body to the food.
Protection against dry eyes: The Omega-3 fatty acids
in flax seed help to fend off dry eyes.
Tips for using flax seed
· Ideally, flax seed should be consumed in the
grounded form as it allows better absorption.
· Start slowly if you aren't used to a high-fibre diet.
Grind it coarsely and drink plenty of water along with
the powder. You could have it with your cereals or
hot and shakes and smoothies or even add it to
homemade cookies, vegetables or salads
· To get maximum benefits, 2 tablespoons of ground
flax is recommended per day.
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