Dietary Supplement Flaxseed Oil Strengthens Bones Benefits Bone Mineral Density and Reduces Risk of Osteoporosis According to a report in the International Journal of Food Safety, Nutrition and Public Health, numerous studies suggest that flaxseed oil benefits bone mineral density and reduces the risk of osteoporosis in post-menopausal women, as well as in women with diabetes. Ground flaxeed 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. Vegetable salad with Quinoa & flaxeed 2 cups white quinoa ,3 Tbs whole golden flax seeds, 2 pints grape tomatoes, halved ,4 ears raw sweet corn, kernels cut from the cob,1 orange bell pepper, diced, 2 cans of black beans, drained and rinsed, 1 red onion, diced, 1 bunch of cilantro, chopped fine, 1 jalapeno, diced very fine, juice of 3-4 limes, 1 large avocado, cut into slices or diced, sea salt and pepper to taste In a pot over medium heat, bring 4 cups of water to a boil. Add quinoa and a dash of sea salt and cook covered until all the moisture is absorbed, about 15mins. Remove from heat and keep covered. While your quinoa is cooking, dice your red onion and add to a large mixing bowl with lime juice and sea salt. Keep adding your veggies (tomatoes, bell pepper, corn, cilantro, and jalapeno to the bowl as you chop. Letting the veggies sit in the salt & lime juice allows them to marinate and absorb the flavor. Taste and adjust lime juice, salt, and pepper as needed according to taste. This combo is delicious on it’s own, on top of a salad, in a lettuce wrap, or as a lovely salsa! Next, uncover your quinoa and sprinkle whole flax seeds on top. Use a wooden spoon to fluff the quinoa and mix in your flax seeds. Then add black beans and the veggie mixture. Gently fold all ingredients together. Taste and adjust lime juice, salt, and pepper as needed according to taste.
Posted on: Sat, 15 Jun 2013 21:14:17 +0000
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