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Dynamic Duo

Soy and flax are combined in everything from wa­es to chips. But how much of these health foods should you really eat?

By Dorothy Foltz-Gray

Experts recommend eating about 1/4 cup of ground flaxseed (whole flax seeds aren't generally digested), or 1 to 3 tablespoons of flaxseed oil each day. If you haven't succumbed to one of those soy-and-flax products, you may want to sprinkle ground flaxseed on yogurt, cereal, soup, or salads.

Although ground flaxseed looks a bit like flour, if you bake with it, substitute it for the oil or eggs, not the flour. (For 1/3 cup of oil, substitute 1 cup of ground flaxseed. For one egg, substitute 1 tablespoon of ground flaxseed plus 3 tablespoons of water.)

To sum up: Despite the ever-changing news stories, the best evidence suggests that when you grab a flax-and-soy snack, you're benefiting your hormonal health —or at the least doing it no harm. Soy is a terrific low-fat protein and both it and flaxseed are great for your heart and your cholesterol levels. So don't skimp on these fabulous foods.

Dorothy Foltz-Gray writes often about food and fitness and is a contributing editor at Health, Alternative Medicine, and Arthritis Today.

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how much flax seed is required for a person thank you thank you

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