What Is Ground Flaxseed Good For?

Ground flaxseed is easier to digest than whole flaxseeds when used in foods such as shakes, sprinkled on sandwiches and when used in breads, cookies and other pastries. According to Mayo Clinic nutritionist Katherine Zeratsky, "Flaxseed is high in fiber, omega-3 fatty acids and phytochemicals called lignans."

Dietary Supplement

It is easy to add ground flaxseeds to food to boost its fiber and omega-3 fatty acid intake. Two tablespoons of ground flaxseed provides about 146% of the recommended daily suggested amount of omega-3 fatty acids in your diet. According to the health and natural food chain Whole Foods, the omega-3 fatty acids in flaxseed "promotes bone health by helping to prevent excessive bone turnover--when consumption of foods rich in this omega-3 fat results in a lower ratio of omega-6 to omega-3 fats in the diet." Omega-3 fatty acids are also useful for prevention against heart disease, cancer and diabetes, according to Whole Foods.

Lowering Cholesterol Levels

Mayo Clinic says that because flaxseeds may help lower total blood cholesterol and LDL ("bad") cholesterol levels, taking it "may help reduce the risk of heart disease." A Whole Foods article on flaxseeds cites a study where 40 patients who had cholesterol levels more than 240 mg/dL were given 20 grams of ground flaxseed daily and compared them to taking a statin drug. "After 60 days, significant reductions were seen in total cholesterol, LDL cholesterol, triglycerides and the ratio of total to HDL cholesterol--in both groups."

Beneficial Fiber and Lignans

Eating foods rich in fiber helps move food through the digestive system, thereby promoting a healthy colon. Two tablespoons of ground flaxseed provides 5.41 grams or 21.64% of the recommended daily value of fiber in a 2,000 calorie diet. In addition, ground flaxseeds have a special kind of plant chemical known as lignans. Lignans are currently being studied for possible use to fight breast cancer. "Eating about an ounce of ground flaxseed each day will affect the way estrogen is handled in postmenopausal women in such a way that offers protection against breast cancer but will not interfere with estrogen's role in normal bone maintenance," says Whole Foods, when describing the major role lignans have on female health.

Adding Ground Flaxseed to Food

Ground flaxseeds have a slightly nutty taste and can be added to fruit shakes and sprinkled on cereals. Try mixing ground flaxseed into condiments such as mayo and mustard for use in sandwiches. According to the Mayo Clinic, "To substitute flaxseed for one large egg in a recipe, use 1 tablespoon ground flaxseed plus 3 tablespoons water." Ground flaxseeds can also be added to pancake, bread, muffin, cake, cookie and pastry recipes.

Homemade Ground Flax

Ground flaxseed is sold where most whole flaxseed is offered. To make ground flaxseed, grind whole flax in a coffee grinder to your preferred consistency. Store in an airtight container and place in the refrigerator, as the shelf life of flax decreases once it is ground.

References

• Whole Foods: Flaxseeds
• Does ground flaxseed have more health benefits than whole flaxseed?