Flaxseed
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Flaxseeds are tiny, dark brown or yellow seeds packed with alpha-linolenic acid, the plant world's version of the omega-3 fatty acids found in cold water fish. In addition, flaxseed is rich in plant estrogen's called "lignans" which have anti-cancer benefits.
Flaxseed provides approximately 50 percent more omega-3 oils than the amount available from fish oil. Flaxseed contains omega-6 and omega-9 essential fatty acids, linolenic, linoleni and oleic acids, linamarin (a cyanogenic glycoside), mucilage, cyanogenic glycosides, B vitamins, fiber, protein, potassium, lecithin, magnesium, zinc, and vitamins A and E. The body does not naturally produce certain essential fatty acids, so it is necessary to receive them via the diet.
One of the most enjoyable ways to use flaxseed is in baking. In most baked goods, ground golden flaxseed is more subtle -- both visually and in flavor -- than whole wheat fiber. Most people prefer golden flaxseed. It has a milder flavor than the brown seed, integrates more easily into recipes, and is often of higher quality. (Most brown flaxseed is grown for industrial purposes. In contrast, golden seeds are usually grown for human consumption.)
There is no RDA yet for omega-3 fatty acids or lignans, but the World Health Organization and others have made recommendations. Try starting with about 1 tablespoon of whole ground flaxseed per day, and work your way up to somewhere between two tablespoons and 1/4 cup. Make sure to get extra fluids to help your body handle the extra fiber.
Flaxseed has no known warnings or contraindications.
Supplement Forms of Flax
- Organic Flax Oil Liquid -- Doctor Approved. This cold expeller pressed flaxseed oil is hexane free. It is made from the finest flaxseeds available and enriched with 20 percent organic flaxseed particulate to provide a great source of lignans. Each tablespoon serving contains approximately 12 mg of actual lignans. The product has also been nitrogen flushed to preserve freshness.
- Organic Flax Oil -- Doctor Approved. Besides omega-3 fatty acids, flaxseed oil contains chemicals called lignans. Scientists believe lignans have antioxidant properties. Further research is ongoing.
- Flax Essence -- These biologically active mammalian lignans support cardiovascular function, prostate health, bone health, healthy cell replication and hormone balance.
- Clinical Nutrients Flax Oil -- Provides essential fatty acids with strong antioxidant and immune-supporting properties. With Borage and Pumpkin oils.
- Fresh Pressed Flax Seed Oil -- Promotes important biological processes. Good for heart, joint, and brain health.
- Nutri-Flax Fiber -- Helps lower cholesterol and blood triglycerides, and prevent clots in arteries. Promotes prostate health, bone health, cell replication and hormone balance. Has beneficial effects on cardiovascular function.
- Flax Seeds, Cold Milled -- Certified-organic flax seeds carefully chosen for nutritional value and taste. Cold milling chops the seed without heating the mill blades, so the essential fatty acids remain intact. The flax is not crushed, so the precious oil is retained.
- Fresh Lignan-Rich Flax Oil -- NF's High Lignan Flax Oil is 100 percent unrefined flax oil and flax seed particulate, naturally cultivated without the use of pesticides and herbicides. This oil is an exceptional source of a wide spectrum of essential fatty acids.
See also:
Beneficial Byte: Flax
More information on Flaxseed, plus recipes!
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