Benefits of Flax Seed

Flax Seed is a very healthy seed that you can sprinkle on many foods to increase their nutritional value. I put it in my children's cereal every day. Here are some health benefits (mainly from the high amount of omega-3 essential fatty acids found in this seed):

1. Can help reduce the inflammation that is a significant factor in conditions such as asthma, osteoarthritis, rheumatoid arthritis, migraine headaches, and osteoporosis.
2. Can promote bone health and reduce bone loss.
3. Protects against heart disease, cancer and diabetes.
4. Helps prevent and control high blood pressure.
5. Can help reduce cholesterol.
6. Can reduce hot flashes or dry eyes.
7. A good source of fiber.

Where to use flax seed:

1. Hot or cold cereals.
2. Homemade muffin, cookie or bread recipes.
3. Breakfast shakes. 
4. Cooked vegetables. 



Some tips about buying flax seed:

Ground flaxseeds are usually available both refrigerated and non-refrigerated. It is highly recommended to purchase ground flaxseed that is in a vacuum-sealed package or has been refrigerated since once flaxseeds are ground, they are much more prone to oxidation and spoilage. Likewise, if you either purchase ground flaxseeds or you grind them at home, it is important to keep them in a tightly sealed container in the refrigerator or freezer to prevent them from becoming rancid.

Flaxseed oil is especially perishable and should be purchased in opaque bottles that have been kept refrigerated. Flaxseed oil should have a sweet nutty flavor. Never use flaxseed oil in cooking; add it to foods after they have been heated.

Grind whole flaxseeds in a coffee or seed grinder in order to enhance their digestibility and therefore their nutritional value.

Some concerns:

While flaxseeds contain cyanogenic glycosides compounds, at normal levels and without protein malnutrition, researchers currently maintain that this is not of concern and should cause no adverse effects (they consider 50 grams, which is more than 2 TBS, to be a safe amount for most people). The heat employed by cooking has been found to eliminate the presence of these compounds.

Some people have gastrointestinal symptoms, such as flatulence and bloating, when they first begin to incorporate flaxseeds into their diet. It is suggested to start with a small amount, such as one teaspoon, and slowly build yourself up to your intake goal. When increasing fiber intake in the diet, it is also a good idea to include fluid (water) intake as well.

Several animal studies (involving rats and mice) have raised questions about the safety of high-dose flaxseeds during pregnancy - not for the pregnant females, but for their offspring. "High-dose" in these animal experiments has meant flax intake as 10% of the total diet, or about 4 tablespoons of flaxseed for every 2,000 calories. Although it is impossible to generalize from animal studies to humans, we recommend that women who are pregnant (or considering pregnancy) consult with their healthcare providers if they are consuming or planning to consume flaxseeds in these high amounts.


Important notes:

If adding ground flaxseeds to a cooked cereal or grain dish, do so at the end of cooking since the soluble fiber in the flaxseeds can thicken liquids if left too long. 

The nutrients in ground flax seeds are more easily absorbed and thus, much healthier!








Some of the information in this post was taken from the Whole Foods website.