Nutritionist Rachel Graham talks us through ways in which Milled Flaxseed & Co-enzyme Q10 can benefit women’s health as well as giving some tips on how to fit it into your daily diet
Flaxseed Benefits Female Health
Flaxseeds contain compounds that have been shown to positively impact women’s hormonal health from PMS to Menopause. These compounds are known as Lignans, and flaxseed is the most abundant source of these plant Lignans.
The Lignans in flaxseed have many other nutritional highlights too i.e. they are a good source of fibre and minerals i.e. magnesium, potassium, manganese, iron & copper. Minerals are essential nutrients that your body uses to build and maintain healthy bones and keep your muscles, heart and brain working properly.
1. Flaxseeds are rich in Phytoestrogens
Flaxseeds are a rich source of phytoestrogens, plant compounds that mimic the effects of oestrogen in the body. This can be especially helpful for women who experience hormonal imbalances during menopause or PMS.
2. Flaxseeds Balance Oestrogen Levels
Flaxseeds contain lignans, which can help to balance oestrogen levels in the body. This can be beneficial for women with oestrogen-dominant conditions like breast cancer, fibroids, or endometriosis.
3. Flaxseeds Reduce Menopausal Symptoms
The phytoestrogens in flaxseeds can help to reduce common menopausal symptoms like hot flushes, night sweats, and vaginal dryness. Linwoods offer a product, Menoligna, which incorporates Flaxseed & Chia Seeds along with added lignans which has been specifically developed for women during the menopause stage of life. Find out more about why heart health is important during menopause.
4. Flaxseeds Regulate the Menstrual Cycle
Flaxseeds can help to regulate the menstrual cycle by balancing hormone levels and reducing inflammation in the body.
5. Flaxseeds Support Fertility
The lignans in flaxseeds have been shown to improve fertility in women by reducing inflammation and balancing hormone levels.
6. Flaxseeds Improve Skin Health
The omega-3 fatty acids in flaxseeds can help to improve skin health by reducing inflammation and promoting healthy cell growth, which can help keep skin looking youthful and vibrant.
7. Flaxseeds Improve Heart Health
Flaxseeds are high in alpha-linolenic acid (ALA), an omega-3 fatty acid that can help lower blood pressure, reduce inflammation, and improve cholesterol levels. Read more about how Flaxseeds can benefit heart health & Nutritionist Jane McClenaghan’s views on why flaxseed is a heart health superfood
8. Flaxseeds Help Support a Healthy Weight
The high fibre content of flaxseeds can help promote feelings of fullness and reduce overall calorie intake, which can be beneficial for effective long-term weight management.
9. Flaxseeds Support Better Digestive Health
The high fibre content of flaxseeds can promote regular bowel movements and help alleviate constipation, bloating, and other digestive issues.
10. Flaxseeds Support Bone Health
The lignans in flaxseeds have been shown to help reduce the risk of osteoporosis in women.
Linwoods Milled Flaxseed with Almonds, Brazil Nuts, Walnuts & Co-Enzyme Q10
Linwoods have conveniently combined two potent plant compounds in one pouch – milled flaxseed with all the lignan benefits as listed above and coenzyme Q10 – an antioxidant that we produce ourselves, but levels decline with age. Coenzyme Q10 is the energy currency of the body.
This combination of lignans & coenzyme Q10 creates a very convenient solution to support heart health, cognitive function, energy production, hormonal balance & reduced inflammation.
How can CoQ10 & Milled Flaxseed benefit your health?
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Improved heart health
CoQ10 is an antioxidant that helps support heart health by reducing inflammation and improving energy production in the heart muscle. Milled flaxseed is high in omega-3 fatty acids, which can help lower blood pressure and reduce inflammation, both of which are important for heart health.
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Enhanced cognitive function
CoQ10 has been shown to improve cognitive function and reduce the risk of neurodegenerative diseases such as Alzheimer’s. Milled flaxseed is also high in omega-3 fatty acids, which have been linked to improved cognitive function.
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Improved energy production
CoQ10 is involved in producing ATP, which is the body’s energy currency. Milled flaxseed is also a good source of energy due to its high fibre and healthy fat content.
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Reduced inflammation
Both milled flaxseed and CoQ10 have anti-inflammatory properties, which can help reduce inflammation throughout the body and alleviate symptoms of conditions such as arthritis, asthma, and eczema.
How can I introduce Milled Flaxseed & Co-enzyme Q10 to my diet?
Serving suggestions
Cold Milled Flaxseed with almonds, Brazil nuts, walnuts, and co-enzyme Q10 is a nutrient-dense and delicious addition to your diet.
Make sure to add 2 tablespoons daily to the following serving suggestions:
Breakfast Bowl: Sprinkle 2 tablespoons of the mixture over a bowl of Greek yoghurt or porridge, along with fresh fruit and a drizzle of honey.
Smoothie Boost: Add two tablespoons to your favourite smoothie recipe for an extra boost of protein, healthy fats, and antioxidants.
Salad Topper: Use the mixture as a crunchy and nutritious topping for your favourite salad. Just sprinkle it over the top along with some sliced avocado and a squeeze of lemon juice.
Baking: Incorporate the mixture into your favourite baking recipes like muffins, bread, or granola bars for a healthy nutrition boost.
Remember to store the mixture in an airtight container in a cool, dry place to preserve its freshness and nutrients. Enjoy!
Hi! I’m Rachel, here’s a little bit about me and how I can help you!
WHAT I DO:
I’m a Nutritional Therapist & Medicinal Chef with over 25 years of Food & Nutrition experience.
I work predominantly in Women’s Health with an emphasis on Menopause. This naturally incorporates gut health, heart health & hormone health.
I am an accredited Menopause educator from The British Menopause Charity. I am qualified to advise women of the various treatment options available to manage the symptoms of menopause, including:
- HRT
- Alternatives to HRT(supplements, lifestyle & alternative therapies)
- Nutrition for Menopause – my new cookbook will be published in November 2022 with pre-orders open from September!
I run an online clinic with 1:1 consultations + group coaching specifically for Menopause
(https://menopausenutritionist.ie/meno-morphosis)
I also offer Meal Prep classes to give you the practical skills to improve your diet.
If you need help & would like to get in touch, just click here to book in for a quick chat
https://menopausenutritionist.ie/
More information from Linwoods Health Foods
Flaxseed Benefits For Female Health FAQs
What are the nutritional values of Flaxseed?
Nutritional Information Per 20g serving
Below is the nutritional information of our Cold Milled Flaxseed. For specific nutritionals please see information on each product page
| Energy (kJ) | 435kJ |
|---|---|
| Energy (kcal) | 105kcal |
| Total Fat | 8.2g |
| Saturated Fat | 1.0g |
| Monounsaturated Fat | 1.6g |
| Polyunsaturated Fat | 5.2g |
| Carbohydrates | 1.3g |
| Sugars | 0.3g |
| Fibre | 4.1g |
| Protein | 4.6g |
| Salt | 0.04g |
| Potassium | 142mg (7% RI) |
| Calcium | 38mg (5% RI) |
| Phosphorus | 66mg (9% RI) |
| Magnesium | 62mg (17% RI) |
| Iron | 1.7mg (12% RI) |
| Zinc | 1.1mg (11% RI) |
| Copper | 0.28mg (28% RI) |
| Omega 3 | 4.0g |
How Does Flaxseed Support Women’s Health?
Normal Blood Cholesterol Levels
Milled Flaxseed is a great natural source of Omega 3 Alpha-Linolenic Acid (ALA) which is an essential fatty acid which contributes to the maintenance of normal blood cholesterol levels. Our body does not produce Omega 3 (ALA) and therefore must be obtained from our food. One 20g serving of Linwoods Milled Flaxseed provides a convenient way of including 4g of Omega 3 (ALA) into your daily diet.
Menopausal Symptoms
Flaxseeds are a great way natural way to support menopausal symptoms. As it is a a good source of protein and magnesium it can help reduce fatigue. It can help with hormone regulation and supporting skin health. Regular consumption of flaxseed may help support healthy cholesterol levels which can be beneficial during menopause as women are at an increased risk of cardiovascular disease during menopause. It can also health with reducing hot flushes & night sweats as well as be beneficial in weight management. Find out more about 6 ways Flaxseeds are a natural solution for menopausal symptoms
Source of Fibre
One key component of good digestive health is fibre. Most people struggle to get the daily recommended intake of 30g. Flaxseed has a high fibre content, containing 4.1g of fibre per 20g serving (2 dessert spoonfuls). Making it an easy way to greatly increase your fibre intake.
Additionally, as our flaxseed is uniquely cold milled this makes the seed even easier to consume whilst retaining all the nutritional benefits contained within the whole seed.
Support Normal Bones & Teeth
Milled flaxseed is a source of magnesium (17% of your RI) which contributes to the maintenance of normal bones and teeth & also contributes to the reduction of tiredness and fatigue.
Source of Plant Based Protein
For those following a vegan or vegetarian diet, milled flaxseed is a fantastic source of plant-based protein, containing 5g per 20g serving. Protein contributes to the growth and maintenance of muscle mass and the maintenance of normal bones.
Muscle Growth
Protein contributes to the growth and maintenance of muscle mass. Magnesium contributes to normal muscle function.
Energy
Magnesium contributes to normal energy yielding metabolism and the reduction of tiredness and fatigue.
Immune Support
Copper contributes to the normal function of the immune system.
How Much Flaxseed Should I Use Per Serving?
At Linwoods we recommend using 20g servings of our Flaxseed blends daily & enjoy every day. We have made it easy to add flaxseed to your daily diet with our collection of healthy recipes using flaxseed
What is the healthiest way to eat Flaxseed?
Cold Milling Flaxseed allows the nutrients within the Flaxseed to be more bioavailable in comparison to whole or ground flaxseed. You can find out more about the benefits of Milled Flaxseed vs Whole Flaxseed
5 Easy Ways To Add Flaxseed To Your Daily Diet
Breakfast
Easily add 20g of Cold Milled Flaxseed to your diet by adding to your porridge or overnight oats. You can also get creative by adding them to baked oats or smoothies in the morning. We have made it extremely easy – simply visit our healthy breakfast ideas using flaxseed
Lunch
Easily add flaxseed to your salads or yoghurt for a delicious & healthy mid day snack of meal. Check out our complete collection of healthy lunch ideas including flaxseed
Dinner
Soups, salad and even Pizzas are a delicious way to introduce additional flaxseed in your diet! Quick tip: Add Flaxseed a different intervals during the day! Add as an ingredient to soup or pizza bases or simply add 20g to a delicious bean salad.
Snacks
Let’s be honest! Everyone loves snacks – and as part of a healthy diet they are an excellent treat throughout the day. However we have a collection of delicious healthy snacks using flaxseed recipes & our fan favourite – Flaxseed Crackers Recipe with added Shelled Hemp.
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