Benefits of Flaxseed
Flaxseed has a variety of health benefits beyond its unique taste. One amazing benefit of flaxseeds is that they have alpha linoleic acid (omega 3) that may help to lower bad cholesterol. Flaxseed has properties to help reduce blood pressure, lower blood sugar, and improve bone health in cases of osteoporosis. Adding flaxseed to your favorite drink or meal will increase fiber in your diet and that may help with colon health. Flaxseed is available in many food items such as snacks, oils, seeds, or powders. Nutritional supplements in the form of capsules are also an option to get flaxseed in your body.
A few spoons of flaxseed a day can make a difference for increasing your fiber intake without even noticing it. You can mix flaxseed on the go into your regular meals as a way to enhance the flavor of your food while adding more fiber. Check out some ideas below...
Quick on-go flaxseed tips:
Breakfast: Add a tablespoon of ground flaxseed to your hot or cold breakfast cereal.
Lunch:Add a teaspoon of ground flaxseed to mayonnaise or mustard when making a sandwich.
Snack: Mix a tablespoon of ground flaxseed into an 8-ounce container of yogurt.
Dessert: Bake ground flaxseed into cookies, muffins, breads and other baked goods.
Many of us love to start the day with a smoothie. Next time you make a smoothie try adding a couple tablespoons of ground flaxseed. You will be amazed how easily you can include flaxseed into your diet. Check out this recipe... “Breakfast Berry-Flaxseed Smoothie”.
Breakfast Berry-Flaxseed Smoothie
2 tablespoons whole flaxseeds
1/2 cup orange juice
1/2 cup nonfat vanilla yogurt
1 cup unsweetened frozen mixed berries or blueberries
1 small banana, sliced
Time = 5 minutes
Place the flaxseeds in a dry blender, cover then blend until ground into a fine powder. Add orange juice, yogurt, mixed berries (or blueberries), and banana. Cover and blend until smooth and creamy.
nutrition info:calories= 200, calories from fat = 5g, saturated fat = 0g, sodium= 33g,carbs =36g, and protein =5g
References:
NIH-National Center for Complementary and Integrative Health
Flaxseed and Flaxseed Oil
https://www.nccih.nih.gov/health/flaxseed-and-flaxseed-oil
Flaxseed: Little Seed, Big Benefits
How and why you should be adding flax to your diet
Cleveland Clinic: healthessentials
https://health.clevelandclinic.org/flaxseed-little-seed-big-benefits/
SF Gate
The Benefits of Ground Flaxseed in Smoothies
By Sara Ipatenco
https://healthyeating.sfgate.com/can-put-flaxseeds-pancake-mix-10691.html
Source of Quick on-go flaxseed tips
Mayo Clinic-Healthy Lifestyle: Nutrition and healthy eating-Does ground flaxseed have more health benefits than whole flaxseed? Katherine Zeratsky, R.D., L.D
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/flaxseed/faq-20058354
Source of breakfast smoothie recipe and images
Reader’s Digest Editors (Apr. 04, 2021) Berry-Flaxseed Smoothie
https://www.rd.com/article/breakfast-berryflaxseed-smoothie-recipe/