The Scoop on Flaxseed
Flaxseed—The Health Food
Flaxseed is a small oil-rich seed that is a little larger than a
sesame seed. It has a crisp, chewy texture, and most people
describe its flavor as "nutty". The unique components of
flaxseed make it a very healthy food. Flaxseed is one of
the richest sources of omega-3 fats and an excellent source
of fiber. It is the richest source of lignans -- plant
compounds that have been found to act in humans like a
weak form of estrogen. These unique components in
flaxseed are being studied for their potential in the
prevention and treatment of heart disease1-3, cancer
(breast4,5, prostate6, and colon7), diabetes8, rheumatoid
arthritis9, kidney disease10, constipation, and symptoms of
menopause.
Where do I buy flaxseed?
Whole flaxseed is available for purchase either in bulk
form or in convenient packages at health food stores, some Photo courtesy of the Flax Council of Canada
supermarkets, or direct from manufacturers. Two different
colors of flaxseed are available -- reddish brown or golden If you are buying whole flaxseed, grinding will help
yellow. The color makes little difference when it comes to release the omega-3 fatty acids and lignans more
taste or nutritional value; both offer similar levels of the effectively than is possible simply by chewing whole flax
nutrients that make flax a great addition to your daily diet. seeds. A coffee grinder will do the trick, or you can buy it
pre-ground.
How much do I need?
As of now, there are no definite guidelines established by Flax Food Products
science that tell us exactly how much flax it takes to help Foods made with flax are showing up in health-food stores
protect against cancer, heart disease, and other illnesses. and supermarkets. Choosing which flax-fortified foods are
However, research seems to indicate that one to three best is challenging, but possible. Check the amount of
tablespoons of ground flax and/or flax oil a day is omega-3 fatty acids the product contains per serving, and
beneficial. compare it to the amount in 1 tablespoon of ground flax.
For example, if you are looking at a flax snack bar that
Table 1. Nutritional Composition of Ground Flaxseed contains 2000 mg omega-3 fatty acids, then the bar
and Flax Oil contains at least one tablespoon of ground flax. If you are
1 Tablespoon Ground Flaxseed: using flax food products as your main source of flax,
choosing foods that contain at least one tablespoon of
Calories 36 ground flax is a goodPhoto
reference. Ifthe
you are usingofthese
Courtesy of Flax Council Canadafood
Protein 1.6 grams products in addition to other sources of flax, any amount
Fat 3.3 grams
will do.
Omega 3 fats 1800 mg
Fiber 2.2 grams
A Word About Oil
1 Tablespoon Flax Oil:
Flax oil is a wonderful source of omega-3 fatty acids.
Calories 124 However, when you buy flax in this form, this is all you’re
Protein 0 grams
getting! In other words, flax oil is lacking the other
Fat 14 grams
Omega 3 fats 8000 mg important nutrients that provide health benefits,
Fiber 0 grams particularly fiber, lignans, and protein. Also, keep in mind
that flax oil is expensive compared to the seed itself, and
must be refrigerated at all times.
Flax Supplements Putting It to Good Use
Flax is also available in the dietary supplement aisle. You Here are some simple ways to use ground flax that can be
will most commonly find flax in two different types of pill put into practice right away:
form -- one containing flax oil; the other containing
ground flaxseed. While getting flax via pills may be more Sprinkle ground flax on or mix in:
convenient for some individuals, there are some
considerations: -Soups -Salads
-Hot or cold cereal -Cottage cheese
To obtain a beneficial amount of ground flax or flax oil -Orange or tomato juice
through pills, you may have to take several each day. For -Yogurt, frozen yogurt, pudding or ice cream
example, to obtain 8000 mg omega-3 fats that you would
get from a single tablespoon of flax oil, you may have to When baking add flaxseed into the batter or dough of:
take up to 14 flax-oil pills.
-Meatloaf -Muffins
Pill supplements usually present only a select set of the
-Casseroles -Cookies
many substances found in whole flaxseed.
-Lasagna -Breads
Supplements tend to be more expensive. -Pizza crust
How do I store flaxseed? Flaxseed mixes well with foods cooked on the stovetop too.
Whole flaxseed has a relatively long shelf life -- up to one Add a little the next time you make:
year. Ground flaxseed is shelf-stable for three to four
months when stored in a tightly closed container. Flax oil -Spaghetti sauce -Rice dishes
and pills last six to eight weeks after opening, but make -Stew -Burgers (beef, turkey, soy)
sure to check the expiration date on the bottle. -Pancakes or waffles -Scrambled eggs
Refrigeration will extend the shelf life of flax and keep it
Short on Shortening
fresh longer.
The high oil content of flaxseed makes it a reasonable
Flax & Medications substitute for shortening. A 3:1 substitution ratio works
well -- three tablespoons of ground flaxseed replaces one
If you are taking prescription medications make sure you
tablespoon of oil or shortening.
inform your doctor of your plans to include flax in your
diet. You may be taking medications that could interact Egg-citing News
with flaxseed.
The protein content of flaxseed makes it a great egg
substitute. To replace one egg, mix one tablespoon of
ground flaxseed with three tablespoons of water and let
T.J.’s Flax Bars this sit for a minute or two.
1 cup creamy or crunchy peanut butter References
1 cup corn syrup or honey Yield: 28 bars 1. Am J Clin Nutr. 1999;69:395-402.
1 cup brown sugar 2. Am J Clin Nutr. 1999;6:872-882.
1 cup ground flaxseed 3. J Clin Endocrinol Metab. 2002;87:1527-
1 teaspoon vanilla 1532.
5 cups crisp rice cereal 4. Baillieres Clin Endocrinol Metab. 1998;12:
691-705.
In a microwave-safe bowl, mix together peanut butter, corn syrup, and brown 5. San Antonio Breast Cancer Symposium, Dec
sugar. Microwave for about 3 minutes on HIGH. Stir in the ground flaxseed and 2000.
vanilla, then pour the mixture over the cereal and mix well. 6. Urology. 200;58:47-52.
7. Nutrition and Cancer. 1999;33:154-158.
Coat a 9 X 13 inch baking pan with nonstick cooking spray, then spread the 8. Diabetologia. 1997;40: 45-52
mixture into the pan and press down to form a dense sheet. Let the mixture sit 9. Rheumatol Int. 1995;14: 231-234.
for 5 to 10 minutes, until firmly set, then cut into bars. 10. J Am Coll Nutr. 2001;20(2 Suppl):143-148.
Each bar contains approximately 2/3 Tbsp. of flaxseed.
Nutritional information per bar: 144 calories, 21 grams carbohydrates, 3.3 Jane Reinhardt-Martin, RD, LD, is
grams protein, 6.3 grams fat (1.1 grams saturated, 2.6 grams monounsaturated, author of the consumer guide on
2.3 grams polyunsaturated), 1.9 grams fiber, and 0 mg cholesterol. flaxseed "Flax Your Way to Better
Health" (www.FlaxRD.com).
