Dear food people,
In this series of articles,we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
FLAXSEEDS
Flaxseeds, tiny yet mighty, are one of nature's most potent sources of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). ALA is an essential fatty acid, meaning our bodies cannot synthesise it on their own and must obtain it through our diet. This fatty acid is crucial for maintaining heart health, as it plays a vital role in reducing inflammation, lowering blood pressure, and improving overall lipid profiles in the blood.
In the broader context of omega-3 fatty acids, ALA serves as a precursor to the longer-chain fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are more commonly found in fish and fish oil. However, the conversion of ALA to EPA and DHA in the human body is notably inefficient, with only a small fraction of ALA being converted. This means that while flaxseeds are a valuable source of ALA, the body must work hard to convert it into EPA and DHA to harness the full benefits of omega-3s.
Beyond their omega-3 content, flaxseeds offer an array of additional health benefits. They are rich in lignans—plant compounds with antioxidant properties—and dietary fibre, both of which contribute to reducing the risk of heart disease. The fibre in flaxseeds is particularly beneficial for lowering cholesterol levels and promoting healthy digestion, further supporting cardiovascular health.
Incorporating flaxseeds into your daily diet is a practical and effective way to boost your intake of omega-3s, especially if you follow a vegetarian or vegan diet.
However, it’s important to consider that for those who may not efficiently convert ALA to EPA and DHA, supplementation with algae-based DHA or fish oil might be necessary to ensure adequate omega-3 levels.
Here are Some Scientific Facts on Flaxseed:
Omega-3 Content: Flaxseeds are an excellent plant-based source of alpha-linolenic acid (ALA), with approximately 2,350 milligrams of ALA per tablespoon (10 grams) of ground flaxseed.
Cardiovascular Benefits: Daily consumption of 30 grams of flaxseeds has been shown to reduce systolic blood pressure by 10 mmHg and diastolic blood pressure by 7 mmHg in individuals with hypertension.
Cholesterol Reduction: Regular intake of flaxseeds can lower total cholesterol by up to 6% and LDL (bad) cholesterol by up to 9%, especially in those with high cholesterol.
Fibre Content: One tablespoon (10 grams) of ground flaxseed provides about 2.8 grams of dietary fibre, which constitutes approximately 11% of the daily recommended intake.
Lignan Content: Flaxseeds are the richest dietary source of lignans, offering 75-800 times more lignans than other plant foods, which contributes to their antioxidant and hormone-balancing effects.
Inflammation Reduction: ALA from flaxseeds has been linked to a significant reduction in inflammatory markers, such as C-reactive protein (CRP), which is associated with heart disease risk.
Conversion Efficiency: The conversion rate of ALA to EPA is estimated to be between 5-10%, while conversion to DHA is typically less than 1%.
Digestive Health: The soluble fibre in flaxseeds forms a gel in the gut, which can aid in regulating bowel movements and improving overall digestive health.
5 Popular Dishes You Can Prepare at Home:
Flaxseed Porridge – A warm, comforting breakfast option where ground flaxseeds add a nutty flavour and a boost of fibre to your morning bowl.
Flaxseed and Banana Smoothie – A quick and easy blend of ripe bananas, ground flaxseeds, and almond milk for a nutritious start to your day.
Flaxseed Crackers – Crisp and crunchy homemade crackers made with flaxseeds, perfect for snacking or pairing with your favourite dips.
Flaxseed Bread – A wholesome, hearty loaf where flaxseeds enhance the nutritional profile, adding omega-3s and fibre.
Flaxseed Energy Balls – A convenient, no-bake snack combining flaxseeds, oats, honey, and dried fruit for a burst of energy on the go.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.