Flaxseed Benefits & Tips

Flaxseed, traditionally known as linseed, is a tiny seed packed with a variety of components that can play an important role in your diet. It is inexpensive and has a pleasant nutty flavor. There is no recommended daily amount, but many studies use 1 to 2 Tbsp of ground flaxseed daily. Flax is available in different forms. Flaxseed oil provides the omega-3 fatty acids that flaxseed does, but not the fiber. Flaxmeal is ground flaxseed that can be incorporated in baking recipes and smoothies.

Health Benefits

Helps prevent heart disease.
Flax is a rich source of alpha-linolenic acid (ALA), an omega-3 fatty acid, which aids circulation by reducing the stickiness of blood platelets. Flax also contains soluble fiber, which helps lower cholesterol levels and consequently lowers heart disease risk. Studies at the University of Toronto showed that 25 to 50 g of flax per day helped lower blood cholesterol significantly.

Relieves mild menopausal symptoms.
Flax contains lignans, which convert in the body to compounds similar to estrogen. Thus, eating flaxseed may improve mild menopausal symptoms caused by reduced estrogen levels, but you have to take enough: Taking 40 g of flaxseed daily helps reduce hot flashes and night sweats in women with mild symptoms, but a lower dose of 25 g per day may not have an effect.

May help protect against certain types of cancer.
A 2007 study showed that flaxseed reduced growth of breast cancer cells in mice. More human studies are still needed to find out if the effects hold true for humans.

May help relieve constipation.
Flax is a great source of soluble and insoluble fiber, which promotes regular bowel movements.

50% of flaxseed oil is made of alpha-linolenic acid, a heart-healthy omega-3 fatty acid.

Health Risks

Fetus and nursing infants.
Because flax acts like the hormone estrogen, it can pose a risk for fetuses and nursing infants, although more research is needed. To be safe, do not consume while pregnant or nursing. Blood clotting. It may increase the risk of bleeding in people with bleeding disorders. Avoid flax if you have a bleeding disorder.

Eating Tips
• Stir flaxmeal into a smoothie.
• Add a splash of flaxseed oil in salad dressings.
• Sprinkle flaxmeal onto a yogurt fruit parfait.

WARNING!
FOOD-DRUG INTERACTION
Because the lignans in flax are phytoestrogens, it may affect drugs such as tamoxifen that are being used to treat hormone-sensitive conditions; while some research suggests that it helps these conditions, more studies are needed. Talk to your doctor before eating flax while on tamoxifen, or if you have hormone-sensitive ailments such as breast or uterine cancer, endometriosis, or fibroids.

 Buying Tips
• Buy whole flax if you have a blender or food processor in which you can grind it yourself, because the lignans in flaxseed are much better absorbed by the body if the seeds are eaten ground or crushed. Or you can buy it already ground.
• In the grocery, you can find flaxseeds and flaxmeal on the same aisle as flour. Often, flaxseed oil is found in the pharmacy section.

Storing Tips
• Flaxseed oil should be kept in the fridge and has limited shelf life; check best-before date.
• Once ground, store what you don’t use in an airtight, opaque container in the fridge or freezer.