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*Some studies suggest that alpha-linolenic acid (a substance found in flaxseed and flaxseed oil) may benefit people with heart disease. But not enough reliable data are available to determine whether flaxseed is effective for heart conditions. | *Some studies suggest that alpha-linolenic acid (a substance found in flaxseed and flaxseed oil) may benefit people with heart disease. But not enough reliable data are available to determine whether flaxseed is effective for heart conditions. | ||
*Study results are mixed on whether flaxseed decreases hot flashes. | *Study results are mixed on whether flaxseed decreases hot flashes. | ||
* | *National Center for Complementary and Integrative Health (NCCIH) is funding studies on flaxseed. Recent studies have looked at the effects of flaxseed on high cholesterol levels, as well as its possible role in preventing conditions such as heart disease and osteoporosis. | ||
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==News About Flaxseed== | ==News About Flaxseed== | ||
'''Could flaxseed cause low blood pressure?''' | |||
*Source:http://www.care2.com/greenliving/flaxseed-egg-substitute.html | |||
:By Sandhya Raghavan | |||
Not drinking enough water with flaxseed could be causing the problem says expert. | |||
Have you ever had flaxseed chutney or ate a spoonful of the seeds to feel dizzy and nauseous later on? Welcome to the club. Many people feel uncomfortably lightheaded hours after consuming flaxseed. And something tells us the side effects may not be just an unfortunate coincidence. Flaxseed was hailed for its many awesome health benefits, from promoting cardiovascular benefits to preventing cancer. But the infallible flaxseed may not be so great after all. | |||
A few years ago, after losing a lot of hair, someone suggested that I try eating a spoonful of flaxseeds with my breakfast. It is common knowledge that flaxseed is a rich source of omega 3 fatty acids and lignans, both of which are great for the hair. Unfortunately, I could never find out whether it actually did any good to my hair because I had to quit midway. Just hours after taking a spoonful of flaxseeds, I started feeling dizzy, nauseous and lightheaded, and the feeling lasted all day. | |||
Although I gave flaxseed the benefit of the doubt on the first day (you know, because flaxseed can do no wrong), I pretty much knew that it WAS the culprit because I had the same symptoms the next day after eating a spoonful of the seeds. A quick check on Google revealed that a lot of people ended up having same symptoms as mine after eating flaxseed. | |||
Some websites even mentioned that since flaxseed had a hypotensive effect (lowering blood pressure), the dizziness and nausea could be because of a sudden drop in blood pressure. That added up because I have ALWAYS had low blood pressure and I suspected that all the flaxseed I was eating was worsening it. | |||
Science, unfortunately, didn’t yield any satisfactory answers. A 2013 study published in the PLoS in 2007 said that elderly individuals with underlying health problems might be at risk of low blood glucose1 and low blood pressure2 while taking flaxseed supplements. However, another one published in Journal of Pharmaceutical Biology said that supplements of flaxseed did not cause any episodes of low blood pressure or low blood sugar in healthy individuals between the age group of 49-87.3 | |||
Dietician Geeta Shenoy explains what could have probably gone wrong: “Flaxseed is a highly fibrous food, and too much fibre doesn’t agree with a lot of people. If the same people had flaxseed oil instead of seeds, they wouldn’t show any adverse reactions.” Nausea could be because of the fibre overload on the digestive system, which could cause a host of side effects. | |||
“Also, most people don’t realise that a fibre-rich food like flaxseed should be taken with a lot of water. Not having enough water could cause side effects like nausea in people who cannot tolerate high fibre foods,” says Geeta. | |||
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'''Flaxseed Egg Substitute for Baking''' | |||
*Source:http://www.care2.com/greenliving/flaxseed-egg-substitute.html | |||
:By Annie B. Bond (Care2 Green Living Staff) | |||
Using flaxseeds in place of eggs is a great vegan trick for baking, but you don’t have to be vegan to benefit from this great substitution. Flaxseeds are a nutritional powerhouse and sneaking some into baked goods is an easy way to get some of their wonderful nutrients into your diet. Read on for an easy tip on how to substitute flaxseeds for eggs. | |||
Flaxseeds are rich in alpha-linolenic acid (ALA), an essential fatty acid that appears to be beneficial for heart disease, inflammatory bowel disease, arthritis and a variety of other health conditions. They also contains a group of chemicals called lignans that may play a role in the prevention of cancer. | |||
With all of this goodness, it seems like a great idea to get flaxseeds into one’s diet in any way possible. One great way is to use flaxseeds in place of eggs in baked goods. | |||
:To replace one egg: | |||
:• 1 tablespoon ground flaxseeds | |||
:• tablespoons water (or other liquid) | |||
:- Stir together until thick and gelatinous. | |||
:You can also use whole flaxseeds: | |||
:• 1 tablespoon whole flaxseeds | |||
:• 4 tablespoons water (or other liquid) | |||
:- Process seeds in a blender to a fine meal, add liquid and blend well. | |||
You can make a bigger batch by increasing the ingredient amounts. Store in the refrigerator for up to two weeks. | |||
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'''How to Use Flaxseed and Flaxseed Meal''' | |||
*Source:https://www.verywell.com/flax-seed-meal-where-to-get-and-how-to-use-2242295 | |||
:By Laura Dolson (Reviewed by a board-certified physician) | |||
Many people are adding flaxseeds and ground flaxseed meal to their diets as flax is gluten-free and low-carb. The flax seed also carries a big nutrient payload. While it’s not technically a grain, it has a similar vitamin and mineral profile to grains and has more fiber, antioxidants, and omega-3 fatty acids than most grains. In addition, it does not contain gluten. | |||
Flaxseed is very low in carbohydrates, making it ideal for people who limit their intake of starches and sugars. | |||
Its combination of healthy fat and high fiber content make it a great food for weight loss and maintenance. Some dieters say flaxseed helps keep them feeling satisfied. | |||
:Flax, the Seeds, and Flaxseed Meal | |||
Flaxseeds (or linseeds) are the seeds of the flax plant which is used to make linen cloth. Flax was first domesticated in the Fertile Crescent region. Flax was cultivated extensively in ancient Egypt where linen was used in priestly and royal clothing and temple walls had paintings of flowering flax. The Phoenicians traded Egyptian linen throughout the Mediterranean and the Romans used it for their sails. | |||
There are brown and golden varieties of flaxseed and they have similar nutrient composition. Health food stores, specialty stores, and online sources have flaxseed, and most supermarkets stock it. It is sold both in bulk and in packages. | |||
Flaxseed has a pleasantly nutty taste. The whole seeds keep well, but they need to be ground into meal for you to get their full nutritional benefit. | |||
A simple spice or coffee grinder can do this in seconds. | |||
:Flaxseed Nutrition and Health Benefits | |||
Flaxseed contains high levels of protein, dietary fiber, several B vitamins, and dietary minerals. Flaxseed is especially rich in thiamine, magnesium, and phosphorus. As a percentage of total fat, flaxseed contains 54 percent omega-3 fatty acids, mostly alpha-linolenic acid, 18 percent omega-9 fatty acids, or oleic acid, and 6 percent omega-6 fatty acids, or linoleic acid. | |||
Consuming flaxseed or its derivatives has been found to reduce total and LDL cholesterol in the blood, with greater benefits in women and those with high cholesterol. The health benefits include: | |||
:• Flaxseed Is Rich in Omega-3 Fatty Acids: Omega-3 fatty acids are a key force against inflammation in our bodies. Inflammation may be enhanced it you have too little omega-3 intake (found in fish, flax, and walnuts), especially in relation to omega-6 fatty acid intake (found in oils such as soy and corn oil). In the quest to equalize the ratio of these two kinds of oils, flax seed can be a real help. Most of the oil in flax seeds is alpha linolenic acid (ALA), an omega-3 that is a precursor to the EPA and DHA fatty acids found in salmon and other fatty cold-water fish. Because not everyone can easily convert ALA into EPA and DHA, it is best not to rely solely on flax for your omega-3 intake. However, ALA also has good effects of its own and definitely helps in the omega-3 and omega-6 balance. | |||
:• Flaxseed is High in Fiber: You’d be hard-pressed to find a food higher in fiber— both soluble and insoluble—than flax. This fiber is probably what is chiefly responsible for the cholesterol-lowering effects of flax. Fiber in the diet also helps stabilize blood sugar and promotes proper functioning of the intestines. | |||
:• Flaxseed is High in Phytochemicals: These include many antioxidants. It is perhaps the best source of lignans which convert in our intestines to substances that tend to balance female hormones. | |||
:• Oil: Note that flaxseed oil lacks the fiber and the phytochemicals of whole flax seed meal. | |||
:Is Flaxseed Meal the Same as Flaxseeds? | |||
You need to grind flaxseed to release its nutrients, and you can find both the whole seeds and ground flaxseed meal for sale. Whole flaxseed stays fresh for up to a year if stored correctly. However, it will go rancid more quickly after being ground up into meal. For this reason, many people choose to buy whole flax seed and grind it into meal themselves using a coffee grinder. | |||
If you purchase the meal, follow these guidelines: | |||
:• Purchase from a source where you’re sure there is rapid turnover. | |||
:• Ideally, the meal should be refrigerated at the store. | |||
:• The bag should be opaque as light will accelerate spoiling. The quick rancidity is due to the high fat content of flax seeds. | |||
:• Vacuum-packed packaging is the best because it prevents the meal from having contact with oxygen before opening. | |||
Buying whole flaxseed eliminates the uncertainty of how long flax meal has been on the shelf. It’s also less expensive this way. Anytime you taste flax meal that is at all bitter, throw it away. It should be mildly nutty tasting and not at all harsh. | |||
Grinding Flaxseed Meal and Storing | |||
You can buy an inexpensive coffee grinder to make your flaxseed meal. You only need to grind them for five to 10 seconds as they are not as hard as coffee beans. Depending on the capacity of your grinder, you may have to grind multiple batches to get enough flax meal for a recipe. | |||
:Storing Flaxseed and Flaxseed Meal | |||
Whole flaxseed should be stored in a cool, dark, dry place like a refrigerator or freezer to be on the safe side. Flax meal should be stored in the freezer and used up within a few weeks. You can keep the flax in the bag it came in or in a zip-type storage bag. | |||
::Tips for Using Flaxseed | |||
:• Drink plenty of water. The soluble fiber in flax will soak up water, and if you don't drink enough, constipation may result. | |||
:• Remember to start slowly if you aren’t used to a high-fiber diet. | |||
:• If you purchase the whole seeds, you need to grind them up to get the benefit. | |||
:• Flax is often used as an egg substitute in baked goods. The soluble fiber adds structure to the food. | |||
:• About 2/3 to 3/4 cup of flaxseed yields 1 cup of flax meal. | |||
::Flax Recipes and Serving Suggestions | |||
If you're not sure how to start incorporating flaxseed into your diet, try the suggestions below: | |||
:• Raw or toasted: Sprinkle over cottage cheese, ricotta, yogurt, or breakfast cereal. Use it in shakes and it will thicken them somewhat. | |||
:• Cooked in a hot cereal: For example, try hot flax peanut butter cereal. | |||
:• Cooked into other foods: Try meatloaf, meatballs, or casseroles. | |||
:• In baked goods: Add a few tablespoons to any recipe, or try the following, which rely on flax as a flour: | |||
::• Flax Seed Focaccia Bread | |||
::• Chelsie’s Cranberry Cinnamon Muffins | |||
::• Almond Flax “Doughnut” Muffins | |||
::• Flax Seed Pizza Crust | |||
::• Miracle Brownies | |||
::• Garlic Parmesan Flax Seed Crackers | |||
:Flaxseed Safety and Side Effects | |||
Concerns about flaxseed revolve around four potential issues. However, remember that a lot of research about the wonders of flax show few or no problems from eating it. To the contrary, it has shown many benefits: | |||
:• Big Fiber Load: Since flax has such a high fiber content, it's best to start with a small amount and increase slowly; otherwise, cramping and a laxative effect can result. People with irritable bowel syndrome may have an especially strong reaction to it and should be extra-careful | |||
:• Oxidation/Rancidity: The oil in flax is highly unsaturated. This means that it is very prone to oxidation (rancidity) unless it is stored correctly. The very best way to store it is in nature’s own storage system—within the seed, which will keep for a year. The meal can only be kept fresh for a few months. The oil must be protected by refrigeration in dark containers and preferably be consumed within a few weeks of opening. The oils inside the seeds are quite stable when the seeds are used in baked foods. Researchers theorize that this is due to the high levels of antioxidants in the seeds. | |||
:• Hormonal Effects: Lignans contain phytoestrogens. Although research has shown them to be beneficial so far, it is unknown what effects high doses of phytoestrogens might have. | |||
:• Cyanide: Like many other foods (cashews, some beans, and others), flax contains very small amounts of cyanide compounds, especially when raw. Heat, especially on dry flax seeds, breaks these compounds down. However, our bodies have the capacity to neutralize a certain amount of these compounds. U.S. government agencies say that 2 tablespoons of flaxseed (about 3 tablespoons of flax meal) per day are safe. That is probably an effective dose for health purposes. Various researchers who have used up to 6 daily tablespoons of the seed in different studies indicate that the amount they were using was safe. | |||
:A Word From Verywell | |||
Flaxseeds and flaxseed meal are excellent sources of fiber and omega-3 fatty acids and can be used on a low-carb and gluten-free diet. Whether you grind it yourself or buy it ground flaxseed meal, explore new recipes and ways to use this healthy ingredient. | |||
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'''The benefits of flaxseeds''' | '''The benefits of flaxseeds''' | ||
*Source:http://www.bodyandsoul.com.au/nutrition/nutrition-tips/the-benefits-of-flaxseeds/news-story/c870c415f7cd05da28c3df6a46030b0a | *Source:http://www.bodyandsoul.com.au/nutrition/nutrition-tips/the-benefits-of-flaxseeds/news-story/c870c415f7cd05da28c3df6a46030b0a | ||