The “Who,” What, Where, When and Why of Flaxseed
Flaxseed is a rich source of healthy fat, antioxidants, and fiber. The seeds contain fiber, protein, lignans, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3.
Where do flax seeds come from? Flax (Linum usitatissimum), also known as common flax or linseed, is a member of the genus Linum in the family Linaceae. It is a food and fiber crop cultivated in cooler regions of the world.
Nutritional Information (Serving Size 1 tbsp)
Total Fat 4.3 g
Saturated fat 0.4g
Polyunsaturated fat 3 g
Monounsaturated fat 0.8g
Cholesterol 0 mg
Sodium 3 mg
Potassium 84 mg
Total Carbohydrate 3g
Dietary fiber 2.8g
Protein 1.9 g
Benefits of Flaxseed:
- Flaxseeds are a rich source of the omega-3 fatty acid ALA. Plant-based ALA fatty acids are proven to have heart health benefits and link to a lower risk of stroke.
- Flaxseeds contain a group of nutrients called lignans, which have powerful antioxidant and estrogen properties. They may help in preventing breast and prostate cancer, as well as other types of cancer.
- With so much fiber packed in each tiny seed, adding flaxseeds to your diet promotes regular bowel movements and can improve your digestive health.
- The high fiber content of flaxseeds can help lower cholesterol and may play an important role in improving heart health.
- Flaxseeds have been proven to lower blood pressure and are especially helpful for those with high blood pressure.
- Flaxseeds are a good source of plant-based protein and act as an alternative protein source for people who do not eat meat.
- Flaxseeds may lower blood sugar due to their insoluble fiber content. They are a beneficial addition to the diet of people with diabetes.
- Flaxseeds keep you full for longer and may help you manage your weight by controlling your appetite.
- Flaxseeds are versatile and easily added to your daily diet. There are a variety of recipes you can try.
Almond Flour & Flaxseed Pancakes
½ cup almond flour
½ cup flaxseed meal
4 large eggs
5 tablespoons coconut oil
½ cup coconut milk
2 tablespoons erythritol
2 tablespoons butter
1 tablespoon coconut flour
1 teaspoon baking powder
½ teaspoon nutmeg
½ teaspoon cinnamon
Pinch of salt
- In a mixing bowl, add your almond flour, flaxseed, erythritol, salt, and baking powder.
- Mix the dry ingredients together well so everything distributes evenly.
- Add your 4 eggs to the mixture.
- Mix everything together until reaching a liquid consistency.
- Add 4 tablespoons coconut oil and the coconut milk. Mix it together well until it’s a slightly more liquid consistency.
- Add your coconut flour and mix well.
- Add your spices to the mixture and mix them in well.
- In a skillet, heat up 2 Tbsp. Butter and 1 Tbsp. Coconut Oil. Wait until the butter starts to bubble well and is starting to turn brown.
- Add 1/4 Cup of pancake mix at a time. Try to only cook 2 at a time. When I cooked 3, they did not cook as evenly as I’d have liked.
- When the top starts to bubble, you know that side is ready. Flip it over with a spatula.
- Cook on the other side until it’s browned and doesn’t fall apart.
- Remove from the pan and enjoy!
Ground flaxseeds give the greatest health benefits. If using flaxseed oil, remember to store it in a cool, dark place and use it when cooking at a lower temperature to keep its nutritional properties. With many proven health benefits and possibly more, there’s no better time than now to grab some flaxseeds from your local grocery store.
Now you know!
This is where I gathered some of this great information.
April 4, 2018
Functional Endocrinology of Ohio
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Dr. Keith S. Ungar, Chiropractic Physician