Golden Flaxseed
Flaxseed is relatively new to Hong Kong people. It has been, however, used in western countries as noble food or supplement for over 10 years. Canada is the top flax growing country in the world, follow by China. While flax has been used traditionally for its fiber, the nutrition profile and potential health benefits of its seeds have been of great interest of researchers in recent years.
Like other kinds of seeds, flaxseed has high fat content. Flaxseed has the highest omega 3 fatty acid content among all plants. Over 60% of the fat in flaxseed is Alpha-Linolenic Acid, an omega 3 fatty acid. Omega-3 fatty acid has many health benefits, most notably maintaining cardiovascular health, lowering the risk of coronary heart disease, and having anti-inflammatory property.
On top of its oil profile, flaxseed has high fiber content. A 20-gram serving of flaxseed powder provides 4 grams of fiber, equivalent to 5 serving of lettuce, or 16% of our recommended intake. Adequate fiber is necessary for regular bowel function and intestinal health. Soluble fiber in flaxseed has also been shown to reduce blood glucose response to carbohydrate, as well as lowering blood cholesterol (LDL) levels.
Moreover, flaxseed contains a huge amount of lignans. Lignans are one of the main classes of phytoestrogens, which have weak oestrogenic activity and anti-estrogenic effects in body, depending on the tissue and the concentration. They may help to relieve menopausal symptoms such as hot flashes, and may lower the risk of breast cancer and other hormone-related cancer.
Flaxseed powder is widely available in organic/health food shops. It can be incorporated into our diet easily. It can be added to drinks such as milk, soymilk, juice or yogurt. It can be used to provide texture in making sandwiches. Even simply sprinkle it onto rice would add an extra dimension to our staple food in term of color, taste and texture.
Hopefully flaxseed will become more popular in Hong Kong, so we all can enjoy the benefits of this interesting food.
Nutritionist
Organic Land
