menopause diet blog

Time for a Change

Day 13: Linseed (Flaxseed) the Wonder Seed

on June 19, 2013

In my Day 12 post on managing menopause symptoms through diet I wrote about the benefits of eating foods containing phytoestrogens. Linseeds or flaxseeds are packed full of beneficial goodies for the menopause and they are easy to incorporate into you diet.

linseed flaxseed

Linseeds (or flaxseed) are rich in a type of phytoestrogen called lignans, in fact they have the highest concentrations of lignans of any food.

Apart from the oestrogen-like hormone balancing effect of phytoestrogens, lignans are also anti-viral, anti-bacterial and anti-fungal, plus there is evidence that links good lignan levels with lower incidences of certain cancers. Lignans are a good source of both Omega 3 and omega 6 oils, in fact it is the highest known plant source of Omega 3 (Alpha linolenic acid).

Linseeds are also an excellent source of fibre, particularly as unbroken seeds.

To ensure maximum absorption of nutrients from linseeds they are best cracked or ground in a pestle & mortar. You can also buy ready milled linseed, otherwise the unbroken seeds work a treat for constipation!

milled flaxseed

How to incorporate linseeds into your diet:

Linseeds are quite small, just bigger than sesame seeds so they are easy to mix in with other foods. I always add linseeds (either cracked, milled or whole) to my homemade Menopause Meusli (about a tablespoon) and add milled linseeds to my Breakfast Smoothie. Linseeds are also an ingredient in the Menopause Cake. Alternatively, mix them into yogurt, porridge and add them to any baking, e.g. muffins.

Food Diary Day 13:

Breakfast: Mango Menopause Smoothie

Lunch: Scrambled egg & mushroom and parma ham on multi-seed bread, spread with hummus with cherry tomatoes – see lunch recipe page

egg mushroom scramble

Dinner: Peppered mackerel, broccoli with soy sauce and sesame seeds, lentils, salad with buffalo mozzarella and garlic mushrooms. Notice how I am trying to follow my portion control advice with half the plate given over to vegetables. Actually I was pretty full after this and probably ate a bit too much!

peppered mackerel salad

Snacks & Drinks: Herbal tea, 4 squares dark chocolate


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