Dietary Supplements 101 - Flaxseed is High in Omega-3 Fatty Acids

« « How to Overcome Panic Attacks | Get Panic Attack Relief Now! » »

Dietary Supplements 101 - Flaxseed is High in Omega-3 Fatty Acids

Saturday, January 3rd, 2009 Subscribe To Our Feed

More and more products have flax or flax oil in them because some studies show it’s good for the heart. Not only is flaxseed nutrient dense, but it contains compounds which may even promote healthy hearts. It’s not hard to get a little flax in your life. Flaxseed comes as a ground meal you can add to recipes, as an ingredient in processed foods like cereal and bread, as flaxseed oil, or an oil capsule.

Components of Flaxseed

Flax seeds are comprised of fat, protein and fiber. Several vitamins and minerals are present at high levels in flaxseed including magnesium, manganese and thiamin. If you’re looking for worthwhile omega-3 supplements then this is one form to consider.

Scientists believe that flax makes for healthier hearts due to the high content of fatty acids in the oil. Flaxseed is an excellent supplement that’s full of omega-3 fatty acids. It’s believed that eating a proper ratio of omega-6 to omega-3 fatty acids helps ward off vascular disease. In the typical American diet, about ten grams of omega-6 fatty acids are consumed for every one of omega-3 fatty acids.

The more Omega-3 in your diet the better. But omega-6 fatty acids are more widespread in commonly consumed foods. One way to reach the proper ratios of omega-6 to omega-3 fats for a truly beneficial heart diet is to eat foods like flaxseed in addition to fish, another source of omega-3s.

Good for the Heart

While studies have not been done to demonstrate that eating flaxseed or flaxseed oil will reduce your risk of heart disease, several components of flax have been shown to benefit heart health.

Flaxseed contains high levels of omega-3 fatty acids and fiber, two food components known to be heart healthy. In addition, research shows that eating flaxseed can improve other factors that affect heart health: eating flax may reduce blood cholesterol levels, reduce blood glucose levels after eating a meal, and increase blood omega-3 fatty acid levels.

How to Add Flaxseed to Your Diet

You can buy flaxseed already ground as a flaxseed meal. This form of flaxseed is very convenient for adding to recipes or everyday foods. For a product that lasts longer (ground flaxseed turns rancid fairly quickly due to its fatty acid profile) look for whole flaxseeds and grind them as needed.

What is a good serving size of flaxseed? It depends on whether you are adding ground flaxseed or flaxseed oil. For ground flaxseed, start by adding about tablespoon per day to meals and recipes.

One tablespoon contains about 2 grams of fiber, 3 grams of fat (about half of which is healthy omega-3 fatty acids) and many vitamins and minerals. Because of flax’s high fiber content, it’s best to gradually increase the amount of flax you eat each to avoid gastrointestinal problems like constipation.

For flaxseed oil, start with one half to one teaspoon of flaxseed oil. It doesn’t take much to provide the benefit.

One way to add flaxseed to your diet is to use flaxseed in recipes. Ground flaxseed can be added to most baked goods. Just substitute part of the flour with ground flaxseed. Start by using 1/4 cup of ground flaxseed for a full recipe of cookies, muffins, pancakes, waffles or bread. Also, search for tested recipes that already contain flax in larger amounts.

Another choice is to sprinkle ground flax in dishes you eat every day. Add flax products to all kinds of foods by mixing it in or sprinkling it on.

Go to your drugstore where you’ll find flax oil in capsules and bottles. You will not gain the benefit of extra fiber and other nutrients by eating the oil alone, but you will get all the omega-3 fatty acids found in flax.

Share and Enjoy: These icons link to social bookmarking sites where readers can share and discover new web pages.