FLAX - A WHOLESOME HEALTHY FOOD
by Gail Smolinski
Flax is a fabulous wholesome and healthy food that is recognized for its nutritional and therapeutic properties. It has more fiber than oats and more Omega-3 fatty acids than fish. Itıs a whole food that contains protein, carbohydrates and phytonutrients, plus it tastes good!
Research shows that the fiber in flax, both soluble and insoluble, helps maintain regularity as well as healthy blood sugar and cholesterol levels.
Two tablespoons daily helps soften the stool and prevent constipation. If you are on a low-fiber diet, you may experience increased intestinal gas for the first few days. Ground flax seed absorbs eight times its weight in water, so drink an extra glass of water per day.
Flax seed has more alpha-linolenic acid than any other food ... by far!
Flax seed grown north of the 53rd parallel contains 38 to 44% oil. Up to 60% of this oil is linolenic acid, also known as Omega-3.
Omega-3 and Omega-6 are essential fatty acids, which means that our bodies cannot manufacture them from other elements. We need to obtain these important nutrients daily from our diets. The typical North American diet supplies too much Omega-6 and not enough Omega-3. We need to reduce total fat, but ensure adequate amounts of Omega-3. A tablespoon of milled flax seed contains up to 3800 mgs of the primary Omega-3. This is 10 times as much as most fish oil capsules.
Together, Omega-3 and Omega-6 oils form the membranes of the billions of cells in our bodies. They also control the way cholesterol works in our systems. These are the only fats that become prostaglandins, critical hormone-like substances that control cellular metabolism. They are important for regulating cardiovascular, immune, digestive, reproductive and brain functions.
They also affect inflammation and healing, as well as body heat and calorie-burning. Weight loss may occur when using 3 tablespoons or more of ground flax seed per day.
The phytonutrients (lignans) support healthy immune function and hormonal balance. Lignans are beneficial plant compounds present in cereals, grains, nuts, fruits and vegetables. But flax seeds are the richest source.
Lignans have antioxidant properties and have been found to be effective anti-cancer agents. Reports show that flax seed contains 800 mg/kg lignans, 100 times more than the best whole grains.
The benefits of lignans in the prevention of colon and mammary cancers are available to us by simply adding ground flax to our diets.
Flax seed needs to be ground up in order to be digested properly. Whole flax seeds pass right through the intestinal tract, sometimes entirely intact. The ground flax allows much more efficient absorption of nutrients.
Many benefits of flax seed depend on the Omega-3 in it. Use flax seed, not flax meal, which is the defatted portion of the seed that is a by-product of oil production.
Of course, organic flax is preferred to avoid chemical toxins. Also, to obtain the maximum benefits from flax, plan on eating it raw.
Fresh flax seed has a light, nutty flavor. Enjoy it on cereal, toast, in salads and wraps, or mixed in fruit juice, yogurt, dips, dressings or smoothies.
Gail Smolinski is a certified colon therapist and nutritional consultant. She operates a home-based clinic at Yorkton.