The many benefits of flaxseed

Hey there, time traveller!
This article was published 05/04/2021 (794 days ago), so information in it may no longer be current.

As a registered dietitian, I often have people ask me which foods I would recommend the most and my answer is always ground flaxseed.

This, to me, is a powerhouse food packed with tons of nutritional punch. It is easily available, economical and easy to incorporate into your diet and economical.

Flaxseed is grown right here in Manitoba and contains healthy polyunsaturated fatty acids and is a high source of omega-3 fatty acids. It also contains both soluble and insoluble fibre to help with regularity and heart disease. One tablespoon provides 2.2 grams of dietary fibre.

Canadians should be aiming to have 25-30 grams of fibre in their diet each day but our average fibre intake is less than 15 grams per day. Two tablespoons per day of ground flaxseed can help lower your cholesterol levels. It is also linked to preventing some forms of cancers, such as colon and breast cancer by blocking tumours, lowering blood sugar levels to control diabetes and can help in the treatment of rheumatoid arthritis and psoriasis.

Flaxseed is a hard seed to digest, so, in order to get the maximum nutritional benefit it needs to be ground. You can either purchase it ground or grind it yourself.

Because flaxseed has a high oil content, it should be stored in the refrigerator up to 30 days to prevent it from going rancid. You can add two tablespoons per day to beverages like a smoothie, yogurt, sprinkle it in salads, add it to casseroles or bake with it. Due to its composition, it can be used as a fat or oil substitute in recipes using a 3:1 ratio. Three tablespoons of ground flaxseed can replace one tablespoon of vegetable oil, margarine or butter in a recipe.

It is quite versatile and the Flax Seed Council of Canada website has some great resources and recipes.

So again, if you have a healthy goal in mind, this is an easy option to incorporate into your daily routine.

Lisa Lagasse is a registered dietitian and community correspondent for Charleswood. Email her at Charleswoodres@gmail.com