Small but mighty flax

The attributes of flaxseed read like a nutritionist’s dream come true. It’s a potent food source of plant-based omega-3 essential fatty acids (EFAs), which appear to provide protection against numerous ailments, including atherosclerosis, inflammatory and autoimmune disorders, and some types of cancer. Flax also contains lignans, plant-based phytoestrogens believed to help protect against hormone-sensitive cancers by inhibiting enzymes involved in hormone metabolism, reducing estrogen availability, and interfering with tumor cell growth (Urology, 2004, vol. 63, no. 5).

Because whole flaxseeds pass right through your system, we recommend sprouted BioFlax which is more bio-available than flax seed.

Flax’s omega-3s may reduce cardiovascular disease risk by lowering the chance of blood clots, stroke, and cardiac arrhythmias, and by reducing total and LDL cholesterol, triglycerides, and blood pressure (Journal of Clinical Endocrinology & Metabolism, 2002, vol. 87, no. 4; Nutrition Reviews, 2004, vol. 62, no. 1). Other data point to flax’s ability to relieve mild menopausal symptoms (Obstetrics & Gynecology, 2002, vol. 100, no. 3). Researchers also identify flax as a source of the powerful antioxidant secoisolariciresinol diglucoside (SDG), which may help retard the development of diabetes (Journal of Laboratory and Clinical Medicine, 2001, vol. 138, no. 1). And because it’s got nearly 3 grams of fiber per ground tablespoon, adding flax to your diet even helps regulate bowels and prevent constipation.

One to two tablespoons of ground flaxseed per day can boost your health, says Lilian Thompson, PhD, professor of nutritional sciences at the University of Toronto and a leading flaxseed researcher. Thompson cautions against eating more if you’re breast-feeding or trying to conceive, and advises pregnant women to avoid it. Breast cancer patients who are taking tamoxifen should also use caution. “Recent animal and test-tube studies show that flaxseed does not interfere with tamoxifen,” she notes, “but this has yet to be demonstrated in human studies.”

Buying, storing, and using

Look for whole flax in the bulk section of natural foods stores. Regular flax looks like dark brown, tiny seeds; golden flax is lighter in color. Store in a dark, dry cabinet for up to one year. Because whole flaxseeds just pass through your system, always grind seeds well before eating. Refrigerate or freeze ground flax in an airtight container and use within two months. Preground flaxseed, called flax meal, is sold in the baking section of natural groceries. Flax oil makes a convenient and tasty omega-3 source, though it lacks fiber and contains fewer phytoestrogen lignans than seeds. Also look for flax-added products, such as cereals, breads, crackers, and energy bars.