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Flaxseed
May help prevent: arthritis, asthma, cancer, heart disease, menopausal symptoms, obesity

Flaxseed contains the healthy omega-3 fats and is a great source of dietary fibre, protein, iron and potassium. Omega-3 fatty acids relieve joint inflammation, swelling and pain in people with rheumatoid arthritis, as well as reducing asthma attacks, wheezing, and chest tightness in asthmatics. These healthy fats may also prevent bone loss by preventing the natural breakdown of bone tissue and increasing the formation of new bone. In combination with fibre and potassium, omega-3 fats promote healthy blood pressure and lower cholesterol. These fibre- rich seeds, along with their protein and healthy fat, stabilize blood sugar, suppress appetite and keep you feeling full longer. Flaxseed helps to prevent diabetes and support weight loss. Flaxseed also tops the chart for its lignan content. Lignans are plant estrogens that appear to act similarly to the hormone estrogen in the body. Research indicates that consuming phytoestrogen-rich foods provides the benefits of estrogen including lower cholesterol, stronger bones and relief from menopausal symptoms. Lignans have also been shown to protect against cancer, especially breast cancer.

Action Tip: To get the most out of flaxseeds, be sure to grind them in a coffee grinder or blender. Sprinkle 1-2 tablespoons ground flaxseed in your favourite cereal or smoothies, and add to muffins, loaves or bread. Flaxseed also adds a nutty flavour to salads. Although flaxseed oil contributes healthy omega-3 fats, it lacks the fibre, lignans, protein and mineral content of the flaxseed. Choose flaxseed more often and use its oil for flavour in salad dressing.