Details for Eating With Purpose Dr. Trupti Shinde

Eating With Purpose
Dr. Trupti Shinde is a
Gastroenterologist at
Gastroenterology
Associates

Gr ound Flax Seed

Flax seeds, also known as linseed comes from the flax plant
(known as Linum usitatissimum). It
has been consumed since the 8th
century for its health benefits. It also
has been used in Ayurveda for centuries. Flaxseed was cultivated as early as 3000 BC. It is one of the most
powerful super foods on the planet.
So what makes flax seed so special?
Let’s find out.
Strong fiber content, antioxidant content and anti-inflammatory
properties
make
flax
seeds a plant based superfood.
Flax seeds contain very high
amounts of omega 3 fatty acid, alpha
-linoleic acid (ALA). ALA and omega 3
fatty acid have several cardiovascular
benefits. They are also anti- inflammatory. The anti-inflammatory properties
prevent hardening of the arteries and
keep plaque from being deposited in
the arteries. This can reduce the risk
of heart attack and stroke. Some researchers have shown their benefit
in lowering blood pressure and boosting heart health. Daily consumption
also has shown to reduce bad cholesterol (LDL) in the blood stream.
Flaxseed also contains Lignans.
Lignans are a form of phytoestrogen
with anti-oxidant and anti-inflammatory properties. Among all the commonly eaten foods researchers list
Flax seeds as a number one source
of lignans. Lignans help to decrease
inflammation associated with cardiovascular diseases, insulin resistance
and some types of cancer. Studies have
suggested potential protective effects
against breast cancer, prostate cancer

and colon cancer. Some studies have
shown beneficial effects in management of post-menopausal symptoms.
With high fiber content Flaxseeds
have some impressive digestive benefits. Two tablespoons full provides 4GM
of fiber. This helps to regulate bowel
pattern and prevent constipation. Soluble fiber in flax seeds helps to slow
down gastric emptying which boosts the
absorption of nutrients by the small intestine. Flaxseed fiber also helps steady
the passage of nutrients through the
small intestine. As described above lignans in flax seeds reduce inflammation
and cellular changes in the gut which in
turn reduces the risk of colon cancer.
So how much should we should
consume? Normally the recommended dose is 1 to 2 tablespoons a day.
Start slowly and gradually increase to
avoid bloating. I like ground flax seeds
as they have a nutty flavor and can easily be added your food. Flax seed oil
contains ALA but no lignans and fiber.
You can sprinkle the ground flax seeds
on cold or hot cereal, oatmeal and grits.
Stir some in your yogurt. I love baking
with flax seeds. Make a batch of healthy
muffins and breads. You can use it as a
thickener in lentil soups and chili. I like
spicy flax seed chutney. This can be
made by grinding flax seeds, sesame
seeds, grated coconut, garlic, red chilli
powder and rock salt. It is a nice condiment that adds extra spice to food.
SO please consider adding this super food in your daily diet. If you are
on multiple medications then please
consult with your health care provider as flax seeds may decrease
the absorption of some medications.

Gastroenterology Associates
Crystal River Office
6410 W. Gulf-to-Lake Hwy.
Crystal River, FL 34429

CC-000ZW7Z

Inverness Office
3653 E. Forest Dr.
Inverness, FL 34453

Sreekanth Chandrupatla, MD
Paul Hellstern, MD
Siddharth Mathur, MD
Varun Patel, MD
Anil Kumar Ram, MD
L.R. Reddi, MD
Trupti Shinde, MD

352-563-2450 • www.citrusge.com

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