March 27, 2017
Dear Dr. Bell, what are the benefits to adding flaxseed to my diet? Is it fluff or would you recommend it?
Flaxseed is a Super Food and provides a tremendous amount of nutrients for a relatively low amount of calories. One tablespoon of whole flaxseed is about 10.3 grams and 55 calories. Flaxseed provides the following:
Fat: 4.3 grams
Satuarted Fat: 0.4 grams
Polysaturated Fat : 3.0 grams
Monosaturated Fat: 0.8grams
Sodium: 3 mg
Potassium: 84 mg
carbohydrates: 3 grams
Dietary Fiber: 2.8 grams
Sugar: 0.2 grams
Protein: 1.9 grams
Calcium: 2% of RDA
Iron: 3% of RDA
Magnesium: 10% of RDA
Flaxseeds also contain significant amounts of Vit B-1, Copper, and Manganese.
Flaxseeds are among our earliest cultivated food and crops. The Babylonians cultivated Flaxseed in 3,000 BC.
The health benefits of Flaxseed has been recognized for 5,000+years, so much so that in the 8th century, the Holy Roman Emperor Charlemagne passed a law requiring all his subjects consume Flaxseeds daily.
Flaxseeds contain high amount of Lignans, Omega 3 Fatty Acids and Phytochemicals. The known health benefits of Flaxseeds include reduction/prevention of hypertension, depression, high Cholesterol, liver disease, radiation protection. Breast cancer, prostate cancer, skin cancer, osteoporosis (prevention reduction of bone loss in both males and females), heart disease, stroke, constipation, metabolic syndrome, type II diabetes, (by moderating blood sugar levels) and much more.
Flaxseeds have been used successfully to boost immunity for the prevention of all diseases. They have also been used in weight management. The high fiber content of flaxseeds along with their ability to control and moderate blood sugar levels qualify then to be part of any weight management programs. They are equally effective at the treatment, care, and prevention of most digestion problems.
If you have any type of digestive problems, adding Flaxseeds to your diet may help and may prevent your need for the antacids that have recently been found to be very detrimental to your health when required for long term use.
If Flaxseeds are completely foreign to you, fear not and be of good cheer, for it is beyond easy to add them to your eating plan without offending your sensitive palate. Yes! Your taste buds can readily become best friends forever without the need for Marriage Counseling or Personal Trainer Interventions.
Flaxseeds have a very pleasant, light, nutty taste that go very well on both hot and cold cereals, sandwiches, juice smoothies, casseroles, sauces, meatballs, meatloaf, soup, salad, yogurt and many other dishes.
Since you should be consuming a minimum of 25-35 grams of fiber per day, feel free to experiment with recipes to find the best ways to add Flaxseeds to your daily meal planning.
Please feel free to share with us your favorite Flaxseed recipes, either whole or ground Flaxseeds.
Good Luck with your training and nutrition suggestions!
Dr. Jim Bell
CEO of the IFPA