Flaxseed comes from the linen plant, or Linum usitatissimum. Flax has been grown for both fiber and food since at least 5,000 BC, and its positive health benefits have been noted as early as ancient Greece. While whole flaxseeds are nutritious and flavorful, grinding them into flaxseed meal unlocks additional secret health benefits.
Fiber
Flaxseed meal is high in fiber, and even beats out the fiber benefits of whole flaxseed by providing not only an intensive amount of soluble and insoluble dietary fiber, but also omega-3 oil that cannot be accessed by eating the whole seeds. Flaxseed meal is the secret ingredient that turns baked goods that would otherwise have no fiber and little nutritional content into a high-fiber, nutritious treat without losing flavor. A student experiment at the Purdue University College of Consumer and Family Sciences determined that a modest amount of flaxseed meal added to an otherwise unhealthy brownie recipe contributed fiber, protein and antioxidants and actually improved the brownie texture, according to the taste-testing participants. A small amount of flaxseed meal can substitute an equal amount of flour in any baked goods recipe.
Egg Substitute
Vegans, people with egg allergies and people moderating egg consumption out of concern for cholesterol can find a healthy, inexpensive egg substitute in flaxseed meal. Mix 1 tbsp. of flaxseed meal with 3 tbsp. of water to create a high-fiber, high-protein, low-calorie equivalent of one egg in baked good recipes, advises Bastyr University. Flaxseed meal will not work as an egg substitute for whole egg dishes, quiches or custards. If you do use whole hen eggs, look for egg farm brands that feed their free-range chickens flaxseed or flaxseed meal -- their eggs will be higher in nutritional benefits and lower in saturated fats than their counterparts that are raised in cages and fed commercial feed.
Potassium
One tbsp. of flaxseed contains 86 mg of potassium and only 4 mg of sodium, according to the University of Vermont Extension. Keeping sodium and potassium in balance is a key factor to maintaining a healthy blood pressure. Most people consume far more sodium than potassium, because sodium is added to processed foods and used in cooking while potassium is not, according to the Colorado State University Extension. Increased potassium consumption through healthy foods such as flaxseed meal may help lower blood pressure as well as protect nerve function and muscle control.
Omega-3
Flaxseeds contain the omega-3 fatty acid ALA, or alpha-linolenic acid, but the body can only access this beneficial nutrient from flaxseeds if they are first ground into flaxseed meal. Omega-3 fatty acids reduce risk of heart disease and play a critical role in brain function. They also reduce inflammation, lowering the risk of cancer and arthritis, according to the University of Maryland Medical Center, and have been shown to lower cholesterol and serum triglyceride levels as well. Omega-3 fatty acids have to be consumed in food, as the body cannot manufacture them. Freshly ground flaxseed meal is the best option, as ALA omega-3s quickly dissipate in prepared flaxseed meal.
References
- University of Vermont Extension; Tiny Flaxseed Has Big Nutritional Value; Diane Hall Lamb; 02-15-2011
- Purdue University College of Consumer and Family Sciences; The Effect of Flaxseed Meal on the Texture and Water Activity of Brownies; Bonnie Janota; November 19, 2007
- University of Arizona Campus Health Service; Flaxseed; Gail S. Welter MS RD; November 2009
- Bastyr University: Healthy Egg Substitutes
- Colorado State University Extension; Potassium; J. Anderson et al.; 2008
- University of Maryland Medical Center: Omega-3 Fatty Acids
Member Comments