Eat this Food EVERY Day

Puppy eating dog foodTake a tip from your vet. Dogs are eating this wonder food every day, why not you? Wouldn’t you also like a soft, glossy coat and healthy skin? This superseed is known for its immune system benefits and  anti-inflammatory properties.  What is it? It’s ground flaxseed.

Per a study published in the American Journal of Physiology¹, flaxseed is actually considered a ‘functional food’.  That is, it:

  • Has physiological benefits and/or
  • Reduces the risk of chronic disease
  • Has basic nutritional effects

Dietary flaxseed is a rich source of ALA (alpha-linolenic acid) and lignans which may help:

Be sure the flaxseed is ground (not whole) to receive the health benefits.
Be sure the flaxseed is ground (not whole) to receive the health benefits.

1. Decrease inflammation by blocking the release of some pro-inflammatory agents. Studies show atherosclerotic plaque regression can occur when inflammation is inhibited. Once plaque regression occurs, your arterial walls can heal and are better able to open and relax (necessary for healthy heart function). See “Inflammation | Foods that Heal and Harm“.

2. Decrease total cholesterol by 7% and LDL levels or “bad” cholesterol by 10%. (Per a study of menopausal women² that consumed 4 tablespoons of ground flaxseed each day for three months.)

Atherosclerosis disease - plague blocking blood flow3. Reduce atherosclerotic plaque buildup by up to 75%. Arteries harden when plaque is deposited in the arteries (atherosclerosis). Some studies suggest that flaxseed omega-3’s keep white blood cells from sticking to the inner lining of the blood vessels.   

Good Source of Lignans

Lignans are naturally-occurring chemicals found in plants like flaxseed and are made up of antioxidants.

  • Fiber-rich foods are good sources of plant lignans.
  • Flaxseed (and sesame seeds) contain especially high levels of lignans (75-800 times more than other plant foods.) NOTE: Flaxseed oil does not contain appreciable amounts of lignans.

How Flaxseeds Size Up

Walnuts, flaxseed and fish are excellent sources of omega-3 fatty acids and contain the following amounts:

  • 2.6 gm – About 14 walnut halves, approximately one ounce
  • 2.4 gm – Two tablespoons of ground flaxseed
  • 2.1 gm – One 4-oz. serving salmon (DHA and EPA omega-3 source)

Apple c heart symbol_40x54Fit Tip: Get your daily dose of omega-3’s, lignans and fiber by mixing in two (2) tablespoons of ground flaxseed into your yogurt, hot or cold cereal, or smoothie. You can also mix ground flaxseed into your favorite baked recipes, such as  muffins, pancakes, waffles, quick breads, and even brownies!

Sources:
¹Effects of dietary flaxseed on atherosclerotic plaque regression. American Journal of Physiology – Heart and Circulatory Physiology. 2012.

²Flaxseed reduces total and LDL cholesterol concentrations in Native American postmenopausal women.  Journal of Women’s Health. 2002.

3 thoughts on “Eat this Food EVERY Day

  1. My research showes that there is correlation between Omega 3 and Omega 6, if I did it right. Omega-6 eats Omega-3, thus it leaves net effect. Thus, if consuming 1 oz. of omega-3, and 3 oz of Omega-6, net effect becomes 2 gram of Omega-6 consumption effect and zero gram of Omega-3 consumption effect. Thus, in this case, Omega-3 becomes a no factor, if it is true. As general, consumption of Omega 6 to 3 is about 16 to 1.

    I use ratio of 2 omega-3 to 1 Omega-6. . What actual consumption ratio between Omega 3 and Omega 6 should be? I use more omega-3 due to its anti inflammatory factor. Please advise me, if I am wrong.

    Thanks
    Hamid

    Like

What do you think?

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s