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Making Flaxseed a Part of Your Daily Routine
Whole or ground seeds and oil can be integrated into favorite recipes
To most people, the idea of including a nutrient-rich food in the daily diet sounds like a good idea.
Figuring out how to make that happen, though, can sometimes be perplexing.
Take flaxseed. Naturally high in fiber and heart-healthy omega-3 fatty acids, flaxseed also has up to 800 times the amount of lignans present in other plant sources. Lignans are powerful antioxidants that are being studied for their potential to prevent breast and prostate cancer and cardiovascular disease.
But how do you work flaxseed and flaxseed products into your daily meals? The questions are endless. Should you -- or your children -- take a flaxseed oil supplement? Can you cook with flaxseed? If so, should you use the oil or the seeds themselves? And if you choose flaxseed, how to decide whether to consume it whole or ground?
[ click here to read more]
But perhaps equally as important as the flaxseed's nutritional profile is the taste. The possibilities for incorporating flaxseed into your diet abound.
For instance, flaxseed oil has a pleasant, nutty flavor that can enhance salads, smoothies and a variety of other dishes. Flaxseed can also be used as a substitute for eggs in baked goods and as a substitute for butter or margarine in other dishes.
Whether using flaxseed supplements, flax oil or ground flaxseed, establishing a routine can help get you in the habit of using flaxseed regularly. Every morning, sprinkle ground flaxseed over your bowl of cereal or yogurt. At dinner, add a little flaxseed oil to your salad. When you bake, substitute ground flaxseed for a portion of the flour used in the recipe.
Once you've decided to do this, one question remains: How much flaxseed should you consume in a day?
Though the optimum dose for health benefits has not been determined, the Flax Council of Canada recommends one to two tablespoons of ground flaxseed daily. Research that has examined flaxseed's cancer-fighting properties has used more -- up to three tablespoons daily.
About one teaspoon of flax oil contains enough ALA (alpha-linolenic acid) to meet dietary needs, according to the council.
But, like any food that's high in fiber, flaxseed can cause digestive issues if you're not used to it. Because of this, you might want to start with one tablespoon and add more to your daily routine gradually.
How to work flaxseed into your diet
* Whole flaxseed
Nutritional experts often advise against eating whole raw flaxseed. Whole seeds can be difficult to digest, meaning you could miss out on all of the nutrients. Grinding flax before eating it prevents this.
But with Spectrum Essential's Roasted Flaxseed, grinding isn't necessary. The premium quality, whole organic golden flaxseeds have been carefully selected and sorted using a three-part process to remove the low-weight and broken seeds commonly found in bulk bins.
The seeds are then lightly salted and dry-roasted to break down the hard outer shell of the flaxseed, making it easy to chew.
Dry-roasted flaxseed can be added to oatmeal, smoothies, soup or yogurt. If you have a family of picky eaters, you can disguise flaxseed in casseroles, stews, meatloaf or meatballs. Experiment with different amounts, starting with a tablespoon and adding more to taste.
For a healthy and satisfying snack, you might also try munching on dry-roasted flaxseeds right from the bag.
* Ground flaxseed
There are literally dozens of possibilities for incorporating Spectrum Essentials Ground Flaxseed into your daily diet. As with dry-roasted flaxseed, you can add ground flaxseed to salads, yogurt, smoothies or oatmeal.
A mix of almonds, cinnamon and Spectrum Essentials Ground Flaxseed with Mixed Berries, which includes bits of lightly sweetened blueberries, strawberries and cranberries, can be splashed atop oatmeal, yogurt or even soy ice cream.
Ground flaxseed can also be stirred into applesauce, jellies and jams. It can be added to mayonnaise to give sandwiches a healthy boost. And it can also help boost the nutritional value of baked goods.
For instance, substitute ground flaxseed for a portion of the flour in breads, muffins, rolls, pancakes and waffles. In recipes that call for two or more cups of flour, replace one-fourth cup to one-half cup of the flour with ground flaxseed.
Ground flax can also be used as an egg substitute. To replace one egg, mix one tablespoon of ground flaxseed with three tablespoons of water in a small bowl, and let the mixture sit for a couple of minutes. When it thickens, add it to your recipe as you would an egg.
Because about 42 percent of a flaxseed is oil, you can even substitute ground flaxseed for butter or vegetable oils in recipes. About three tablespoons of milled flax is equivalent to one tablespoon of butter, margarine, shortening or vegetable oil.
* Flaxseed Oil
Flaxseed oil is a highly concentrated source of ALA, but keep in mind that the oil does not contain fiber. So, you might want to include dry-roasted or ground flaxseed in your diet as well.
Spectrum Essentials Flaxseed Oil has been extracted from whole flaxseed using a specially developed cold pressing process that protects the delicate flavor. You might try tossing your salad with Spectrum Essentials Flaxseed Oil with Lemon, chopped chives, salt and pepper.
Or, add some flaxseed oil to pasta in place of butter.
In addition to its flaxseed oils, Spectrum also offers other products that contain omega-3s, including olive oil, salad dressings and mayonnaise.
Recipes
For additional ways to incorporate flaxseed into your everyday eating, check out
these wonderful vegetarian recipes at www.SpectrumOrganics.com/Vegetarian
SOURCES
Micronutrient Information Center, Linus Pauling Institute, Oregon State University, Corvallis, Ore. (www.lpi.oregonstate.edu); Flax Council of Canada, Winnipeg, Canada (www.flaxcouncil.ca); "Adding Flaxseed to Everyday Recipes May Reduce Prostate Cancer Risks," University of Texas MD Anderson Cancer Center, news release, Sept. 15, 2009
In a Vegetarian Diet, Fatty Acids Can Be Key
Flax oils and seeds can ensure needed fiber, antioxidants and omega-3
A vegetarian diet has the potential to be more healthful than a diet heavy in meat and meat products. That's because plant-based foods are low in saturated fats and cholesterol and rich in vitamins, minerals and phytochemicals, micronutrients that are thought to reduce the risk of atherosclerosis, a buildup of plaque that can cause hardening and narrowing of the arteries.
As a result, studies suggest that vegetarians are less apt to develop heart disease, are more likely to have lower levels of what's called "bad" cholesterol (low-density lipoprotein, or LDL, cholesterol) and tend to have lower blood pressure.
Yet eating a vegetarian diet -- or a variation on a vegetarian diet, including vegan or lacto-vegetarian -- can pose challenges, which include making sure you get enough of the essential fatty acids.
[ click here to read more]
Essential fatty acids are necessary for good health but cannot be produced by the body on its own. Research suggests that omega-3 fatty acids play an essential role in reducing the risk for coronary artery disease, stroke and inflammatory disorders such as rheumatoid arthritis.
Food sources of omega-3 fatty acids include oily fish such as salmon, mackerel, herring and tuna. Supplements containing fish oil have also been shown to have benefits.
But as a vegetarian alternative to fish oil, Spectrum Organics offers plant-based sources of omega-3, including oils derived from flaxseed and ground flaxseed that can be incorporated into everyday meals.
Flaxseeds contain among the most concentrated levels of one of the three key omega-3 fatty acids -- ALA (alpha-linolenic acid). This in turn is converted by the body into two other crucial fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Research suggests that EPA helps protect against depression and conditions tied to inflammation, whereas DHA is important for brain development and mental functioning.
Green leafy vegetables, nuts, seeds and beans are also plant-based sources of omega-3s.
Spectrum Organics' flaxseed oil is available in both liquid and capsule form. Spectrum also offers ground flaxseed products, which have some additional nutritional benefits.
In addition to packing plenty of omega-3, flaxseeds themselves are rich sources of fiber and lignans, a group of chemical compounds called phytoestrogens that are found in plants and are known for their antioxidant properties and ability to regulate hormone balance.
Lignans may play a role in regulating key metabolic processes. In a study of 115 women, published in the Jan. 15, 2009, issue of the British Journal of Nutrition, women whose diets contained the most lignans had less body fat and a better metabolic profile, including higher insulin sensitivity.
Ground flaxseed is also a natural source of fiber, which offers several benefits. Fiber helps soften stool and shortens the time it takes for food to pass through the intestinal tract, which encourages bowel regularity. Fiber also absorbs water, adding bulk to foods and helping you feel full. A feeling of fullness can help prevent overeating and weight gain.
Adding a few tablespoons of ground flaxseed daily to oatmeal, cereal, yogurt or smoothies can significantly up your fiber intake while also increasing your consumption of omega-3.
Other sources of lignans include rye whole grain cereals, garlic, kale, soybeans, broccoli, sunflower seeds, cashews, peaches, apricots and some berries. Spectrum Organics also offers flaxseed oil enriched with lignans.
To ensure the best taste and the purist product, flaxseed oils produced by Spectrum Organics undergo a chemical-free expelling process to remove the flax oil from the seeds. Other providers of seed and nut oils may extract their oils using Hexane, a petroleum-based solvent.
Because the delicate, nutty flavor of flax oils can be degraded by high temperatures, Spectrum Organics uses only cold pressing in a heat-controlled environment that keeps temperatures below the critical threshold of 120 degrees Fahrenheit.
SOURCES
"Phytochemicals and Cardiovascular Disease," American Heart Association (www.americanheart.org); Jan. 15, 2009, British Journal of Nutrition; "Biological Product Shows Promise Against Gum Disease," April 4, 2009, HealthDay News;
"Omega-3 Fatty Acids Might Curb Depression in Heart Patients," June 18, 2009, HealthDay News
At Every Age, DHA Plays an Important Health Role
For more than 25 years, data has been accumulating on the health benefits of omega-3 fatty acids.
Studies suggest that omega-3 consumption might reduce risk for cardiovascular disease, stroke, cancer, immune disorders, neurological disorders and even alleviation of the inflammation caused by asthma and rheumatoid arthritis, according to the U.S. National Heart, Lung and Blood Institute.
Still other research is turning up tantalizing evidence about the role of one omega-3 in particular -- DHA -- in brain development and mental functioning throughout people's lives.
[ click here to read more]
DHA, or docosahexaenoic acid, is one of the three major types of omega-3 fatty acids, the others being ALA (alpha-linolenic acid) and EPA (eicosapentaenoic acid). None can be produced by the body and must instead be consumed from food sources or supplements.
DHA's critical role appears to begin in the womb. During gestation and in infancy, a baby's brain grows rapidly, tripling in size from birth to age 1. DHA is the predominant structural fatty acid of the central nervous system and retina, making its availability crucial for early brain development and vision. For instance:
- Babies whose mothers had high levels of DHA in their blood at the time of delivery were found to have longer attention spans at age 2. At 6 months old, the infants exposed to high DHA had mental development two months ahead of those babies whose mothers had lower DHA levels. The finding was published in the July/August 2004 issue of the journal Child Development.
- Feeding high doses of DHA to infant girls born prematurely (before 33 weeks of gestation) led to an 80 percent reduction in the number of babies with significant mental delays, according to research published Jan. 14, 2009, in the Journal of the American Medical Association. For reasons not understood, the treatment did not help boys. Though human breast milk is naturally high in DHA, nursing mothers were given DHA supplements to boost levels further.
- Other research has shown that children with attention-deficit/hyperactivity disorder tend to have lower levels of DHA, though studies have yet to show that giving children with ADHD supplements improves their ability to concentrate and stay on task.
For adults, the need for DHA continues. It's been shown to help prevent cardiovascular disease by lowering levels of harmful triglycerides and by preventing the buildup of atherosclerotic plaques, to improve lung function in people with asthma and to possibly stave off cognitive decline in the elderly.
- A study in the Journal of the American College of Nutrition in 2006 found that DHA can lower triglycerides in people with coronary artery disease.
- DHA improved lung function in people who had chronic obstructive pulmonary disease (COPD) and helped prevent exercise-induced asthma attacks in those with the condition, according to a study published in the journal Chest. Asthmatics who took fish oil capsules daily for several weeks needed to use their asthma inhalers less.
- Research in the lab has shown that DHA reduces levels of beta-amyloid proteins, which contribute to the damaging plaques in the brains of people with Alzheimer's disease.
- And though research in people with Alzheimer's has been mixed, studies suggest that supplements containing DHA might be helpful in some people with mild to moderate forms of the dementia disease.
Putting DHA into your diet
Despite its critical role at every age, DHA is difficult to get from food sources alone. It's plentiful in only a few foods, including oily fish such as mackerel, herring, sardines, salmon, fresh tuna and algae. Smaller amounts of DHA are in some animal products, particularly liver and kidney.
In the body, ALA -- which is found in flaxseed and canola oils, green leafy vegetables, nuts and beans -- can be converted into EPA and DHA. But only small amounts of ALA are metabolized into EPA and DHA.
However, vegetarian options do exist to help ensure that you're getting sufficient DHA.
Spectrum Organics now offers non-fish-based products. Instead, they're derived from algae, one of the most potent sources of DHA on the planet.
Spectrum's vegetarian, DHA products for children and adults include:
- Toddler DHA, specially-formulated for children 1 to 3 years old, is a liquid formula that can be blended into food or drinks so that kids won't even know it's there. Toddler DHA combines the nutritional wallop of omega-3 derived from organic flaxseed with DHA from algae. One serving provides 125 milligrams of DHA.
- Vegetarian DHA, which is sourced from algae and free of animal byproducts, comes in 120 milligram softgels.
SOURCES
U.S. National Heart, Lung and Blood Institute (www.nhlbi.nih.gov); U.S. National Center for Complementary and Alternative Medicine (www.nccam.nih.gov); July/August 2004, Child Development; December 2006, Journal of the American College of Nutrition; December 2006, Chest; Jan. 14, 2009, Journal of the American Medical Association; "Scientists Discover How Fish Oils Protects the Brain," Sept. 9, 2005, HealthDay News; "Omega-3 Fatty Acid May Help 'Preemie' Girls' Brains," Jan. 13, 2009, HealthDay News; "Omega-3 Fatty Acid Falls Short in Alzheimer's Trial," July 13, 2009, HealthDay News
Omega-3 for Your Vegetarian Lifestyle
Keri Glassman, M.S., R.D., C.D.N.
As a vegetarian, you may already be eating nutritious meals filled with fruits, vegetables, legumes, whole grains, and nuts. These foods are the building blocks for all healthy lifestyles, because they are rich in antioxidants, fiber, lean protein and healthy fat. By consuming these healthy nutrients and skimping on high fat and cholesterol laden meats, vegetarians generally have lower blood pressure, lower cholesterol, and a reduced risk of chronic diseases such as heart disease, diabetes and certain types of cancer. Score one for vegetarians! [ click here to read more]
Other vital nutrients for a healthy life are Omega-3 fatty acids, which promote further heart health, decrease inflammation, and may prevent blood clots. Omega-3's may also improve mood and help burn fat. Sound good?
The food most abundant in Omega-3's is fatty fish, which is the go-to source for most people. However, if you follow a vegetarian or vegan diet, you need an alternative to fish.
When most of us consume essential fatty acids, they tend to be from grains and vegetable oils such as corn and sunflower, all foods that are high in Omega-6 fatty acids. Very few of us get the proper ratio of Omega-3 to Omega-6, which may account for the growing prevalence of serious health conditions like heart attacks, cancer, depression, Alzheimer's disease, and diabetes.
A diet that is too high in Omega-6 sources can interfere with the body's ability to use Omega-3's. In order to make sure you are getting the right ratio of Omega-3/Omega-6's try to limit your use of high Omega-6 oils, and instead, use oils that have a higher percentage of Omega-3's. Good examples of vegan oils that are high in Omega-3 fatty acids are those created from flaxseed, hemp, canola, or soy.
I like to recommend Spectrum Organic Flax Oil as an alternative to other oils in making a salad dressing. It's a great way to get a healthy dose of Omega 3's, and add variety to your meals!
And while these are all great alternatives, they do not supply the same amount of omega-3's as you would receive from fish. According to The American Academy of Family Physicians, vegetarians and vegans could be getting less than the daily recommended amount of 1.6 grams for teen and adult males, and 1.1 grams for teen and adult females. Eliminating fish will make it harder to reach these recommended amounts.
Since Omega-3's are essential -- meaning we need to get them from food since our bodies do not make them on their own - you want to be certain you are getting adequate amounts. It is not possible for a vegetarian to get enough vegetarian sources of Omega 3's through diet alone. Therefore, Omega-3 supplementation is necessary in order to meet the recommended 1+ grams of EFA's per day.
Many Spectrum Omega-3 supplements are made from vegetarian sources such as flaxseeds or marine algae, that provide you with the proper recommended daily amount of Omega 3's.
Flaxseed Content Found to be an Excellent Source
So much has been written and discussed about the damage some saturated fats can have on you that it's possible to overlook the good some fats can do, especially those that don't create dangerous cholesterol and triglyceride levels.
Essential fatty acids (EFAs) are forms of dietary fat your body needs but can't manufacture on its own. They have been found to be "essential" for maintaining good health.
One of the most-studied EFAs is omega-3 fatty acid, found in abundant quantities in certain oily fish such as salmon, trout and sardines. The U.S. National Institutes of Health reports that several studies have shown fish oil supplements to lower triglycerides, slow the buildup of atherosclerotic plaque (hardening of the arteries) and slightly lower blood pressure.
But what if you're a vegetarian and ingesting any animal product is not an option? The answer might come from taking a flaxseed supplement. [ click here to read more]
Flaxseeds are small seeds from the flax plant, believed to have originated in ancient Egypt and grown in the northwestern United States and Canada. It has long been used as feed for livestock.
Flaxseed is rich in alpha linolenic acid (ALA), a plant-based omega-3 fatty acid. ALA is then converted by the body into EPA and DHA, the two Omega-3 fatty acids found in Fish Oil.
According to the NIH's National Center for Complementary and Alternative Medicine (NCCAM), one extensive clinical trial conducted by researchers at the University of Pennsylvania Health System explored the effects of flaxseed on various cardiovascular risk factors in adults.
The study included 62 men and post-menopausal women between the 44 and 75 years old. During the 10-week trial, participants consumed either 40 grams a day of whole yellow omega flaxseed ground into powder that was added to baked products or a matching wheat bran product. Participants also followed a low-fat, low-cholesterol diet.
Researchers found that flaxseed positively affected lipoprotein(a) and insulin sensitivity. There were no changes noted in markers of inflammation or oxidative stress. The flaxseed preparations were well tolerated by those who took them.
Another study sponsored by the American Heart Association involved examining the health records of more than 76,000 women. It found that the food -- either plant or animal -- containing the most ALA was flaxseed, and that those using the highest amounts of food containing ALA (about 1.5 grams daily) had a 46 percent reduced risk of dying from sudden cardiac death compared to women who had the least intake. Women in the highest group were also 21 percent less likely to die from coronary heart disease than women in the lowest group.
Different ways to use flaxseed
Though more studies are needed to further define the effectiveness of flaxseed in fighting heart disease, NCCAM has identified major uses for the plant as a dietary supplement:
- Flaxseed contains soluble fiber, like that found in oat bran, and is an effective laxative.
- Studies of flaxseed preparations to lower cholesterol levels report mixed results.
- Some studies suggest that alpha-linolenic acid (a substance found in flaxseed and flaxseed oil) could benefit people with heart disease. But more studies are needed to determine the degree of effectiveness in fighting heart disease.
- Study results are mixed on whether flaxseed decreases hot flashes.
- Other studies funded by NCCAM are looking at the effect of flaxseed on high cholesterol levels as well as its possible role in preventing such conditions as heart disease and osteoporosis.
Whole or crushed flaxseed can be mixed with water or juice and taken by mouth. Flaxseed is also available in powder form. Flaxseed oil is available in liquid and capsule form. Flaxseed contains lignans (phytoestrogens, or plant estrogens), whereas flaxseed oil preparations lack lignans.
Flaxseed and flaxseed oil supplements seem to be well tolerated. Few side effects have been reported. NCCAM makes the following recommendations for taking a flaxseed product:
- Flaxseed, like any supplemental fiber source, should be taken with plenty of water; otherwise, it could worsen constipation or, in rare cases, even cause intestinal blockage.
- Flaxseed should not be taken at the same time as any conventional oral medications or other dietary supplements.
- Tell your health-care providers about any complementary and alternative practices you use.
There are a number of ways to obtain flaxseed, from agricultural suppliers to food supplement companies. It's important to maintain the proposer daily dosage of any dietary supplement, and Spectrum products offer different types of flaxseed oil and ground seeds for individual needs.
SOURCES
National Center for Complementary and Alternative Medicine (NCCAM) Web site, Flaxseed and Flaxseed Oil, modified, February, 2009; US Department of Agriculture, MyPyramid.gov Web page, Nutrient Density/Discretionary Calculations for omega-3 fatty acids, modified July 2009; Nov. 8, 2004, presentation, American Heart Association scientific sessions, New Orleans; "Review Confirms Links Between Diet, Heart Health," HealthDay, April 13, 2009
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