Easy Ways To Add Flaxseed To Your Diet

Flaxseed, also known as linseed, may be tiny-- but it's tasty and definitely worth a try. That's what I read from Reader's Digest August 2010 issue. And with a little bit of research, I was convinced that it should be part of our daily diet.

Despite its teeny-weeny size, flaxseed's disease-fighting credentials just got bigger. A new analysis of 28 studies have shown that it lowers total and LDL (bad) cholesterol levels, especially in postmenopausal women. This is possibly due to its high contents of:

• alpha linolenic acid (ALA), a plant-derived omega-3 fatty acid,


• fiber and,


• lignan, a type of phytoestrogen that acts as antioxidant.

Some recent research also shows that flaxseed may slow down the growth of breast tumors in women and prostate cancer in men.

Studies indicate that two to three tablespoons are needed to reap benefits. Cynthia Sass, author and nutritionist, shares her tips on how to include flaxseeds in your meals.

Add it to recipes Sneak in a tablespoon or two into pasta, casseroles, homemade biscuits, muffins and breads.




Keep it handy Keep a jar on the kitchen counter so it's convenient to sprinkle anytime on your cereal or salad. For optimal health benefits, the seeds should be ground before adding to your food.




Try an enriched food There are many flaxseed or linseed food products available in the market today.

Grab one now and enjoy its light, nutty flavor along with the essential fats, dietary fiber and antioxidants. I buy a bulk of whole organic flaxseeds and  just ground them as I need them. They easily get spoiled after they're ground, especially if not refrigerated. And although it's alright to eat the whole seeds as is, it is best to grind them to fully absorb the omega-3 and lignan nutrients. Otherwise, you will only benefit from the dietary fiber if the kernels pass through your digestive tract without being milled.

I've also learned that you can substitute flaxseed mixture for eggs in home baking. One tablespoon of milled flaxseed and three tablespoons of water is equal to one egg. The finished product will have less volume and will taste nuttier and gummier.

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