Canada and Japan. Thefiberin the stems of seed flax is
used in the production of cigarette papers.
Human consumption of flaxseed and flaxseed oil
has increased substantially since the mid-1990s. Flax-
seed oil for human consumption is produced through
solvent-free cold pressing at low temperatures. The oil
is sold in bottles to be used as food or in capsules to be
taken as a dietary supplement.
Flax seeds come in brown, golden, and yellow
varieties and have a slightly nutty flavor. All colors
of seed have the same nutritional value. Seeds are sold
whole or ground (milled flax). Whole seeds can be
stored at room temperature for up to one year.
Ground seeds are easier to digest than whole seeds,
but they spoil and develop an unpleasant taste more
rapidly. Ground seeds can be kept in an airtight con-
tainer in the refrigerator for up to three months. How-
ever, when ground flax is needed, it is preferable to
grind whole seeds in a coffee grinder, blender, or food
processor immediately before use. Flaxseed and flax-
seed oil are sold primarily in health food stores or by
mail order.
Nutritional information
Flaxseed is an excellent source of alpha-linolenic
acid. ALA is an essential fatty acid for humans. Essen-
tial fatty acids are molecules the body needs but can-
not synthesize for itself from other nutrients. Thus,
essential fatty acids, just like essentialvitamins, must
be obtained through diet. Eating 1 tbsp (8 g) of ground
flax or 1 tsp (5 g) of flax oil provides enough ALA to
meet daily diet requirements.
According to the Flax Council of Canada, 1 tbsp
ground flaxseed provides about 36 calories, 1.8 g of
ALA, 1.6 g of protein, and 2.2 grams of dietary fiber.
Ground flax is preferred over whole seeds because it is
easier to digest. One teaspoon of flax oil provides 44
calories and 2.8 g of ALA, but contains no protein or
fiber. The oil in flaxseed is very high in polyunsatu-
rated fat (a healthy type of fat) and contains no trans
fat or cholesterol. Flaxseed also provides vitamins C,
E, K, B 1 (thiamin), B 2 (riboflavin), and B 6 , along with
themineralscalcium,iron,magnesium, phosphorous,
zinc, copper,manganese, andselenium. Flaxseed is
low insodiumandcarbohydrates. The seed, but not
the oil, is also an excellent source of lignin, a nutrient
thought to have anti-cancer properties.
Flaxseed can be added to the diet in several ways.
Ground, a daily serving can be sprinkled on hot or
cold cereal or mixed into yogurt or smoothies. Larger
amounts can be added to pancake or waffle mix or
baked goods such as muffins or cookies. Flax oil can
be added to salad dressings or smoothies. Frying in
flax oil is not recommended. Three tablespoons of
ground flax can replace one tablespoon of butter,
margarine, or vegetable oil in recipes. One tablespoon
of ground flax mixed with three tablespoons ofwater,
when left to stand for two minutes before use, can
replace one egg in many recipes.Health claims
Major health claims for flaxseed and flax oil arise
from the fact that these products contain high levels of
ALA. ALA can be converted by the body into two
different long chainomega-3 fatty acids. Long chain
omega-3 fatty acids have been shown to lower the risk
of heart attack in people with heart disease. They
appear to lower the level of cholesterol in the blood,
especially low-density lipoprotein (LDL) or ‘‘bad’’
cholesterol. Other health claims for omega-3 fatty
acids include lowering blood pressure, loweringtrigly-
cerides(fats) in the blood, and reducing the tendency
of blood to clot in veins.
Cold-water oily fish such as salmon and fresh tuna
(canned is not a source) are good sources of omega-3
fatty acids. Vegans and vegetarians use flaxseed, along
with walnuts and canola oil, get enough ALA in their
diet, which is then converted into beneficial omega-3
fatty acids. However, many of the health benefits
claimed for omega-3 fatty acids require higher doses
than necessary to meet daily dietary requirements.
Flaxseed and flaxseed oil have been found to lowerKEY TERMS
Dietary supplement—A product, such as a vitamin,
mineral, herb, amino acid, or enzyme, that is
intended to be consumed in addition to an individ-
ual’s diet with the expectation that it will improve
health.
Fatty acids—Complex molecules found in fats and
oils. Essential fatty acids are fatty acids that the
body needs but cannot synthesize. Essential fatty
acids are made by plants and must be present in the
diet to maintain health.
Lignans—A group of compounds found in plants
that have characteristics similar to the female hor-
mone estrogen. They appear to have some anti-
cancer and anti-oxidant effects.
Triglycerides—A type of fat found in the blood.
High levels of triglycerides can increase the risk of
coronary artery disease.Flaxseed