What are omega-3 fatty acids?
Omega-3 fatty acids are unsaturated fats that benefit the cardiovascular system. Although the body needs these fats, it cannot make them on its own; so, we must get them from food and supplements.
Fish is the main source of the heart disease-fighting omega-3 fats eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), but some plant-based foods also contain omega-3 in the form of alpha-linolenic acid (ALA), which also helps heart health.
Flaxseed (flax) is the richest source of ALA and lignans in the North American diet and is an excellent source of fiber, high quality protein and potassium.
Lignans are phytoestrogens and antioxidants that have been shown to help prevent certain diseases such as heart disease and cancer. Flaxseed contains 75 to 800 times more lignans than other plant foods.
How can I add flaxseed to my daily diet?
Flaxseed can be added to almost any food. It has a nutty flavor that goes well in many meals. The seeds are reddish-brown or golden-yellow in color. The outer hull of the seed is very difficult to digest, so you should grind or mill the whole flaxseed to get the most nutrition from it. You can grind the seeds in a coffee grinder, blender or food processor, or you can buy ground or milled flaxseed at the store.
- Use flaxseed instead of fat in a homemade baked goods. Replace 1½ cups of ground flaxseed for ½ cup butter or margarine. Caution: Using flaxseed can cause baked goods to brown faster.
- Use flaxseed instead of an egg when baking. Substitute one egg with 1 Tablespoon of ground flaxseed and 3 Tablespoons of water.
- Sprinkle ground flaxseed on yogurt, cereal, soup or salad.
- Add ground flaxseed to shakes and smoothies.
How much flaxseed should I eat?
Eating 2 Tablespoons of ground flaxseed per day is considered a healthy daily amount.
Because flaxseed is high in fat, the ground form can become rancid or spoil quickly. You can store ground or milled flaxseed in the refrigerator (35 º–38 º F) for up to 3 months. Whole flaxseed can be stored at room temperature for up to one year.
Chia Seeds are another source of ALA. They are also a good source of fiber, protein, calcium, magnesium and phosphorous. For hundreds of years, this tiny seed was used by the Aztecs as their main energy source. This unprocessed, nutty-tasting seed can be made into a gel and added to foods as well as used as a substitute for whole grains.
How can I add Chia seeds to my daily diet?
Unlike flaxseed, Chia seeds do not need to be ground for your body to absorb the nutrients. Some easy ways to add Chia seeds to your diet are:
- Sprinkle Chia seeds on yogurt, cereal or salad.
- Add Chia seeds to shakes or smoothies.
- Add Chia seeds to your favorite quick-bread batter.
- To boost the nutrition in homemade muffins or pancakes, substitute Chia powder for one-quarter of the flour called for in the recipe. You can buy Chia powder in stores or you can make your own by grinding the seeds in a coffee grinder.
- Chia seeds can absorb 10 times their own weight in water. So, they can also be made into gel to thicken puddings, sauces, fruit spreads or dips. You can make Chia gel by adding one-third cup of Chia seeds to 2 cups of water. Mix well for 3 to 5 minutes to avoid clumping. Place the Chia Seeds in the refrigerator in a sealed jar.
- For vegan baking, replace one egg with ¼ cup of Chia gel.
How much Chia should I eat?
Eating 1 to 2 Tablespoons of Chia seeds a day is considered a healthy daily amount.
If you decide to eat flaxseed and Chia seeds every day, it is best to slowly add them to your diet until you reach the healthy daily amounts. Both seeds are high in fiber, and eating too much too quickly can cause stomach discomfort.
Other plant-based sources of Omega-3 fatty acids
Walnuts, soy foods, pumpkin seeds, and canola (rapeseed) oil are additional sources of Omega-3 fats. These foods contain a lower concentration of ALA than flax and Chia seeds, but they can still help boost your overall ALA intake. In addition, these foods contain disease-fighting vitamins, minerals, antioxidants and dietary fiber, which are all part of a heart-healthy diet.
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