Flax Seed:
Flaxseed is an extremely powerful plant food that has been around for centuries. It was first cultivated in Babylon in 3000 BC. Flax is grown both for its seeds and for its fiber. Many parts of the plant have many different uses. Some of the most interesting uses include dye, fishing nets, hair gels, and soaps. The edible part of flax comes from an edible oil known as linseed oil. This oil is used as a nutritional supplement and is also found in many wood furnishing products (not that you should be eating finishers). Anyways, flax seeds come in two different varieties: brown, or yellow/golden. Most seeds have very similar nutritional characteristics, and an equal number of omega 3 fatty acids (unlike bee pollen!). Flax can be found in all sorts of foods at the supermarket, from crackers to frozen waffles. Flax seeds have a similar profile to grains, but when you compare them nutritional wise, flax kicks the grains butt. Flax seeds are high in B-vitamins, giving your body extra energy to last you through the day. They are also high in manganese and magnesium, but are specifically noted for three additional nutrients: Omega 3 fats, fiber, and phytochemicals.
As we have already noted in many of our pages, omega 3 fatty acids fight against inflammation, and in turn fight against diseases such as cancer, arthritis, heart disease, and diabetes. Inflammation may increase when you consume too little omega 3 fatty acids in comparison to omega 6 fatty acids. So what is a good balance? It is recommended to strive for a balance of 2:1 (omega-6 to omega-3), to avoid health complications. Western diets are seen to be as high as a 16:1 ratio, which means we are really not doing our jobs. Obviously balancing out your omega 3 and 6 fatty acids is probably not on the top of your daily to-do list, so this where flax seed would come in to play. With a high omega 3 profile, they can work to help balance your ratio, and decrease your inflammation. If you are not familiar with how inflammation works, then you haven't visited our chronic inflammation page! To read more about the balancing act of omega 3's and 6''s, read this study from the National Library of Medicine: http://www.ncbi.nlm.nih.gov/pubmed/12442909
Flax seeds are also very high in fiber – both soluble and insoluble fibers. Fiber is not only good for lowering cholesterol, but is also good for promoting proper functions of your intestines.
The third nutrient group in flax seed that gets the most attention is the phytochemicals. Phytochemicals are plant compounds that have beneficial effects on the human body, such as antioxidant qualities, boosting immune system functions, anti-inflammatory, anti-viral, and cellular repair. The best sources of these are high colored fruits and vegetables, flax seeds, chocolate, and olive oil. This is also a great source of lignans, which is great for women. Lignans can convert in our intestines to a substance that can not only balance female hormones, but can promote fertility and perhaps reduce your chance of breast cancer. I'll take that!
Here are a few flax seed products that we would recommend adding to your daily diet:
Chia Seed:
Chia, also known as salvia hispanica, is a plant in the mint family, and was cultivated in the 16th century by the Aztecs. Chia is grown commercially for the use of their seeds, which have very high nutritional value. In just one ounce, dried chia seeds have 9% of the daily values of protein, 13% fat (much of which is ALA), and 42% dietary fiber, all of which is based on a 2000 calorie diet. Chia seeds can be eaten in a variety of ways: dried, ground, or soaked. Sometimes, chia sprouts are also consumed, in a similar manner to alfalfa sprouts. Remember your old chia pet?
Chia is one of the most powerful groups of seeds out there because is has tremendous health benefits. In just two tablespoons, chia seeds can have up to 5 grams of omega-3 fatty acids. This is much like the flax seed, however chia usually has a longer life span, and will not spoil as quickly. Chia also has the capability to absorb up to ten times their weight in water, which means they are hydrophilic. This is great to help you feel fuller longer, which can also help to reduce some food cravings, especially for those who may be looking to shed a few extra pounds. This is also seen to be beneficial for athletes, as this can help to hydrate the body. When they absorb this much water, it is known as a “chia gel”. With such a great omega-3 profile, these seeds will also help you fight off inflammation. Reduced inflammation in your body can help reduce your risk of many chronic diseases, such as arthritis and heart disease. A fun fact about chia seeds is they actually contain more omega-3s than salmon! Who would have thought?
The nutritional benefit that I personally believe to be the best part of chia seeds is its ability to help diabetes. Chia seeds will actually slow down how fast your body converts carbohydrates into simple sugars, which in turn helps your body to control its blood sugars. This fact alone gives me reason to believe that this is a breakthrough for diabetics! Especially for those who cant resist an extra bread roll at dinner.
Chia seeds can be added to many different foods that you eat in a typical day! Sprinkle them in yogurt, on salads, in cereal, or add them into whatever you are baking for extra nutrition! Heres a few chia products we think you might like:
Hemp Seed:
When hemp is used as a dietary supplement, is it usually because of its amazing balance of essential acids and its quantity of simple proteins. Hemp seeds can be eaten in a variety of ways, including ground, raw, or sprouted. Many people make hemp seeds into hemp milk, and even some teas. About 44% of hemp seeds are edible oils. Essential fatty acids, linoleic acids, alpha-linoleic acids, gamma linoleic acids, and so on. Protein makes up 33% of hemp seeds, which is only second to soy, which has a protein makeup of about 35 percent. Hemp seed is most popular for its protein content because it is close to perfect when looking at its amino acid content. For non-nutrition nerds, a complete protein contains proper proportions of all 9 amino acids that are necessary in our diets. 12 amino acids are manufactured by the human body while the other 9 must be obtained by food. Hemp seeds contain all the amino acids. Most meat and dairy products are complete proteins, but you can also combine foods together to create a complete protein, like pairing rice with beans. Hemp seeds protein values are very close to the complete proteins of meat, milk, eggs, and soy. Hemp seeds protein is also noted for how easily it is able to be digested, which can reduce bloating and gas (unlike whey protein!). Hemp seed is also a great source of vitamin E, calcium, iron, magnesium, and zinc. Check out its nutritional graph:
If you would like to add some quality protein to your diet, try some of these hemp products:
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