One of the world’s oldest cultivated plants, flax dates all the way back to ancient Egypt where it was used for everything from linen cloth to medicine. Today the seed of this delicate blue flowered plant remains popular and has become increasingly valued in recent years for its health benefits. Flax is found in several forms including whole and ground seeds and oil. It is also increasingly added to ready-to-eat foods such as breads, muffins and cereals. As a whole, flax contains a variety of health-promoting omega-3 fatty acids, lignans, fiber, protein, vitamins and minerals. Gaining a better understanding of some of the key nutrients and how to use and store flax will help you to get the most of this healthy whole food.

Health Benefits

Flax provides a rich, natural, vegetarian source of an omega-3 fatty acid known as alpha linolenic acid (ALA), believed to benefit the heart, brain, skin, hair, nails and joints. Your body also converts a small amount of ALA into two longer chain fatty acids often found in cold water fish, which have their own array of benefits, including protection against heart disease and cancers. Most experts agree that Americans could benefit from more of all three of these omega-3 fats.

Flax is also an excellent source of lignans and provides 70-800 times more lignans than most other plant ources. Lignans, a type of phytoestrogen, are increasingly being studied for their benefits to both men and women’s health. In particular, they are believed to be important for maintaining healthy bones, normal heart function and hormonal balance. They also exhibit strong antioxidant activities and may help reduce the risk of certain forms of cancer, particularly hormone-sensitive cancers of the breast and colon.

In addition to the benefits associated with lignans, flax is also high in both soluble and insoluble fiber, which are very important for proper digestion, bowel function and regularity.

Adding Flax to your Diet

There are plenty of ways to work flaxseed into your diet, but to receive the most health benefits flax has to offer, it’s best to start with the whole seed and grind it just prior to using it. Ground seeds are more digestible and can be readily absorbed by the body. A dedicated coffee blender works well for this purpose. Not only will you get the full range of nutrients, but grinding your own flax seed fresh ensures that you won’t lose any oil to spoilage.

Ground flax can be added to casserole dishes, salads, cereals, batters for pancakes, waffles and muffins and other baked products. Just be sure to add it gradually over time to let your body adjust to the increased fiber, and drink plenty of fluids.

If you prefer flax oil, you can either take it by the spoonful or add it to salad dressings, smoothies, yogurt, cereal, baked potatoes and any other vegetables you like. Just remember, because the omega-3 fatty acids are unstable when heated to very high temperatures, it can only be used in baking and not frying. It is also important to note that the lignans and fiber, as well as protein, are not found in the oil but only in the milled or ground seed. However, some companies now sell high-lignan flax oil, in which the solid components containing lignans has been added back into the oil.

Whether ground or as used as an oil, flax can also be used to replace some of the fat in a recipe for baking in a 3:1 substitution: use one cup ground flaxseed for 1/3 cup oil, or 3/4 cup ground seed for 1/4 cup oil.

Because flax turns rancid so quickly, be sure to store it properly. While whole seeds can be stored in an airtight container at room temperature for up to a year, ground flaxseed has a shelf life of four months at room temperature in an airtight, opaque container. To keep longer, refrigerate or freeze either and they will keep indefinitely. Flax oil should be kept in the refrigerator in an opaque bottle and should be used soon after it’s opened. You’ll detect an off-odor if it begins to oxidize or turn rancid, at which point, it’s no longer safe to use: oxidized oils promote arterial damage, cancer, inflammation, degeneratve disease, and premature aging of cells and tissues.

Flaxseed oil is also available in liquid or capsule form. Be aware that with some supplements, 12 to 15 flax oil pills equal just one tablespoon of flax oil or 50 ground flax pills equal one tablespoon of ground flax, so be sure to read the label carefully.

Dietary Recommendations & Finding Flax at the Coop

While the United States does not have a recommended dietary allowance for ALA, several experts agree with the Canadian recommendation of 10 calories, or approximately two tablespoons of flax seed per day, based on a 2,000-calorie diet. A specific amount of lignin has not been recommended, but the general recommendation of 25 grams of fiber per day should ideally be included in the diet. At the Coop you’ll find flax available in all of its forms: whole seeds, ground and several different oil variations. Look for the seeds in bulk and the packaged milled and oil versions in the Health & Beauty Aids (HABA) section. There are also a variety of supplements available.

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