Flaxseed

The Essentials

Bazrak is Persia's classical warming-and-moistening seed — grind it fresh, or it passes straight through.

The single richest dietary source of lignans (SDG). Gut bacteria convert them into weak phytoestrogens (plant compounds that act a little like the hormone oestrogen) with modest hormonal effects.

Meta-analyses (a study that pools the results of many trials) show consistent modest reductions in LDL (the harmful type of cholesterol) cholesterol (the kind of cholesterol that can build up in artery walls), systolic blood pressure (the top blood-pressure number — the pressure while the heart beats), and fasting glucose at ~30 g/day ground.

Grind fresh, refrigerate, and drink water alongside — three rules that make flax work and keep it safe.