Most consumers
will acknowledge that they're aware that including more fish
in the diet is a healthy thing to do. This knowledge is based
on information from years of research studying the health
benefits of eating fatty marine fish rich in omega-3 fatty
acids. Although omega-3 rich fish and fish oils have been
most extensively studied for their benefits on cardiovascular
health, they've also been studied for their potential benefits
in inflammatory and autoimmune disorders, and even some types
of cancer. More research in these areas is needed and is ongoing.
But what about
the person who doesn't like fish? Are there other ways to
get omega-3 fatty acids? Actually there are several plant
sources of alpha-linolenic acid, which is the precursor to
the omega-3 fatty acid family. Although leafy green plants
have a high proportion of alpha-linolenic acid in the small
amount of fat they do have, this does not contribute a significant
source in our diets. Higher concentrations of alpha-linolenic
acid are found in the fats and oils of canola, wheat germ,
soybeans, butternuts, walnuts, and red and black currant seeds.
However, flaxseed is the very richest plant source of alpha-linolenic
acid and therefore omega-3 fatty acids.
Flaxseed has
been common in the diets of humans around the world for thousands
of years, but has not received attention in western diets
until recently. Fat and protein are the major nutritional
components of flaxseed. Flaxseed is not only rich in alpha-linolenic
acid, but it also contains soluble and insoluble fiber, and
is a rich source of lignans, a type of phytoestrogen.
Flaxseed can
be added to homemade baked goods, and sprinkled on yogurt,
cereal and salads. Muffins, breads and baked products containing
flaxseed may be purchased in some retail stores. Omega-3 enriched
eggs are produced by hens fed diets containing flaxseed in
their ration and are also available in some retail stores.
Flaxseeds which are slightly larger than sesame seeds can
be bought whole or in milled form at many bulk food or health
food stores. The seeds can be milled easily at home in a coffee
grinder. The whole seeds can be kept for a year at room temperature,
but the milled flaxseed should be placed in an airtight, opaque
container and be either refrigerated or frozen. The milled
flaxseed will keep for 30 to 90 days in the refrigerator,
although it is probably best to mill seeds just prior to using.
Flaxseed can be substituted for all or some of the fat in
recipes, depending on the recipe. Three tablespoons of ground
flaxseed can be substituted for each tablespoon of margarine,
butter or cooking oil. Baking with flax as a fat substitute
will cause baked goods to brown more quickly. Add flavor and
crunch to breads and muffins by sprinkling flaxseed on top
prior to baking.
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