Why You Should Include Flaxseed in your Diet

Are you looking to improve your overall health? If so, you may want to consider adding flaxseed to your diet. Flaxseed is a versatile healthy fat that can provide many health benefits like supporting gut health, improving skin and brain health, and reducing inflammation. In this blog post, I will outline those 4 benefits in detail and provide 5 practical steps you can start today.

Did You Know?

Flax, also known as Linum usitatissimum, is a plant that grows in fair weather countries like West Asia and the Mediterranean coast. It is one of almost 230 species in the flax family, known as Linaceae. It is produced in 2 forms: fiber and linseed or oilseed flax for oil extraction. It has been a food source for more than 8,000 years and is known to provide health benefits mainly because of the high content of omega-3 alpha linolenic acid and lignans.

Why are Omega-3s Important?

Omega-3s have been known to help reduce blood pressure and your risk for health attack and stroke. The American Heart Association (AHA) recommends that everyone should eat 2 servings of fish per week to get an adequate amount of omega-3s. The only caveat is to avoid fish high in mercury like swordfish, king mackerel, or tilefish. Instead, they recommend salmon, herring and albacore tuna. However, as someone who tries to eat healthily, I understand the importance of diversification. I don’t know about you, but I don’t want to eat fish twice a week, every week. Unless you are an avid seafood lover, it can be hard to cook and prepare fish that often. This is why flax seed or flax seed oil is an excellent option for diversification.

4 Benefits of Flaxseed

1. High in Omega 3’s which are shown to help with heart health, and brain health in the form of reducing inflammation and balancing cholesterol, especially LDL (which is the bad cholesterol)
2. The oil may improve skin health, prevent itching, and reduce atopic dermatitis
3. Flax seed contains lignans, which are plant compounds that act as antioxidants when consumed. Antioxidant-rich foods are good for you because they prevent the cell damage that occurs from inflammation
4. Flax improves gut health, specifically in preventing constipation and diarrhea. The flax seed grain has been known to provide fiber to aid in digestion and therefore can also alleviate extremes in gut issues and help with overall balance

What Should You Do About It?

Talk to your doctor first. Especially if you take certain medications, food sensitives, or disease history. According to the Cleveland Clinic, some people with kidney disease, hormone-related cancers, or GI issues like diverticulitis will need special consideration. After you’ve consulted with your provider, challenge yourself to include flax seed or flax seed oil in your diet.

How To Make it SMART

SHORT- Consider implementing flax into your diet.  All you need do is include it 2X/week, like the AHA recommendation for fish

MEASURABLE- This will be based on what you want to remedy. Are you looking to be more regular? If so, measure your frequency of bowel movements, or take note of the decrease in constipation. I initially began using flax seed oil for my skin and within 4 weeks, I noticed a change in the texture and overall color of my skin

ATTAINABLE- Is this something you want to implement consistently? 2X/week is not unrealistic

REASONABLE- Is it possible? Flax seed does not have to be the only source of Omega-3s. It is just an alternate source. You may already get Omega 3’s from fish oil or fish itself.

TIMELY- Commit to including flax seed in your diet for 30-60 days and assess whether it affects you negatively, positively, or not at all  

4 Ways to Start Including Flaxseed

1. Sprinkle it on your yogurt or cereal in the morning
2. Take a TBSP of the oil. Flax seed has a slightly nutty flavor so it’s not unpalatable and it definitely won’t give you fishy burps like fish oil. Also, be advised that flax seed oil has a short shelf life so watch out for expiration dates and store it in the fridge. If you shop at health food stores, the flax seed oil is found in the refrigerated section. You will know it has expired because it will have a rancid smell and bitter taste. In this case, throw it out.
3. Add flax to your muffins or pancakes as a substitute for flour. For example, If the recipe calls for 1 cup of flour, you can use ½c flour and ½c flax
4. Add flax to your smoothies or protein shakes, sauces, or soups  

Leave a comment below letting me know how you plan to include flax see in your diet

As always,

Love yourself in health, one day at a time