A New Superfood to Try: Fabulous Flax

Flax, grown for both its seeds and fibers, has been used to make fabric, dye, paper, medicines, fishing nets, hair gels and soap.  It is the source of linseed oil, which has been used for centuries as a drying oil in paint and varnish.

What you may not know is that flax is also an amazing super food!  It has a similar vitamin and mineral profile to grains, but is much higher in fiber, antioxidants and omega-3 fatty acids.

The flax facts

• It contains high levels of dietary fiber (can be used as a laxative).
• It is rich in omega-3 fatty acids (omega-3’s fight inflammation, which is the root of many diseases – heart disease, arthritis, asthma, diabetes – to name a few).
• It is very low in carbohydrates.
• It is high in most of the B vitamins, magnesium and manganese.
• It is high in phytochemicals, including antioxidants.
• It is helpful in weight loss and weight maintenance (due to a nice combo of high fiber and healthy fat).
• It contains lignans (a plant estrogen and antioxidant, which converts in our intestines to substances that balance female hormones).  Some studies indicate a reduction in frequency and intensity of hot flashes in menopausal women with just a few tablespoons of ground flaxseed a day.
• It may lower cholesterol levels, especially in women.
• It may lessen the severity of diabetes by stabilizing blood sugar levels.

It is important to note that flax seeds must be ground to make the nutrients available (or they will simply “pass through” your body).  It has a mild, nutty taste and is easy to add to smoothies and salads, and to sprinkle on cereal and yogurt.  (I add a heaping tablespoon of ground flax to my smoothie every morning.)

The oil in flax is highly unsaturated, which means it will go rancid if not store properly.  They are best stored as whole seeds, grinding them as needed.  (You can use a spice grinder, blender or coffee grinder for this.)  Flax seeds stay fresh for up to a year if stored correctly (dark container, cool temperature, dry location, away from light).  Ground flax or flax meal can go rancid in as little as one week.  It should be purchased from a source where you know there is rapid turnover, it should be in an opaque, vacuum packed container, and stored in the freezer.

You CAN have too much of a good thing

Like everything else in life, moderation is the key.  A few things to consider:

• It has very high fiber content.  Start with a small amount to avoid an extreme laxative effect.  If you tolerate it well, increase the amount gradually.  Drink plenty of water, as well, to avoid constipation (it is a soluble fiber).
• As noted above, it is important to store flax seed and flax meal properly to avoid oxidation and rancidity.  If it has any bitterness to the taste, it is bad.
• Lignans contain phytoestrogens, which thus far, have been shown to be beneficial.  However, it is unknown what effect high doses of phytoestrogens may have on one’s health.
• Flax contains very small amounts of cyanide (as do cashews and some beans).  Our bodies have the ability to neutralize a certain amount of these compounds.  Studies have shown that up to six tablespoons of seed per day is still safe (and that’s a lot of flax!).

Flax seed is inexpensive and relatively easy to find (in stores and online).  A simple online search will net dozens of recipes for what to do with it.

You have nothing to lose by trying it, eh?  Except maybe weight, inflammation, cholesterol points, hot flashes….

Angela, Flax Freak 🙂

References:

1. “Flax Seed:  The Low Carb Whole Grain,” by Laura Dolson (about.com)
2. Flax (wikipedia.org)