Thousands of years ago, flaxseed was a normal part of the diet. Today it is not only used for food but mostly for clothing and industrial uses. Flaxseed, also known as linseed, is a flat, oval seed, reddish-brown or gold in color with a nutty flavor.

Flax provides the following benefits to the diet: high quality protein, polyunsaturated fats, soluble and insoluble fiber and lignans.

-----Soluble fiber (1/3 of the fiber in flax), helps lower blood cholesterol and improve blood glucose control. Insoluble fiber helps increase stool bulk, prevent constipation, which is the first step in maintaining a healthy colon..

------Flax is a rich dietary source of alpha-linolenic (omega-3) fatty acid. Research indicates that omega-3 fatty acids help protect against atherosclerosis, cardiac arrhythmia, hypertension, inflammatory and autoimmune disorders and some types of cancers.

-----Flax also being a rich source of lignans, compounds that are similar to natural estrogens produced by the body, which are currently being studied for their effect on some cancers and their ability to delay the onset of diabetes.

Buying and Storing Flax

Flax can be purchased in different forms: whole flaxseeds, ground flaxseeds, flaxmeal or flour and flaxseed oil in capsule or liquid form. The whole flaxseed can be stored in a cool dry place for up to a year. Flaxseed oil should be kept in the refrigerator at all times and never heated for cooking. For optimum freshness and nutritional value, ground flaxseed should be ground as needed, or refrigerated or frozen in an airtight, opaque container.

Whole flaxseeds pass through the gut without being digested – good for fibre only. The nutritional benefits remain inside the whole seeds. By grinding or milling the flaxseeds the nutrients are released from inside the seeds. You can grind flaxseeds using a small coffee grinder, a blender or purchase pre-ground flaxseeds and flaxmeal. For the benefits from the lignans and omega-3 fatty acids, use 4 to 6 tablespoons daily.

Cooking with Flaxmeal:Flaxmeal can be sprinkled on cereals and salads or can be added to many baked foods in small amounts (1-2 Tbsp. with an equal amount of liquid). Added to any foods, the ground flaxseed enhances the flavour, appearance and food value of the finished product.

Try one of my favorite recipes:

Oat bran/flax muffins
Yields 24 small or 12 regular muffins

1 ½ cups oat bran
½ cup flax meal
2 tsp. Baking powder (aluminum free)
1 ¼ cup soya or rice milk
¼ cup egg substitute or two egg whites, slightly beaten
¼ cup raw or unpasteurized honey or 1/8 of a cup of honey and 3 packets of Stevia
2 tablespoon olive oil
1 tablespoon vanilla extract
Optional: berries, bananas or nuts to taste (longer cooking time with fruit)

Preheat oven to 400°F. Line 24 mini-muffin or 12 regular muffin cups with paper baking cups. Mix together all dry ingredients. Add milk, egg white, honey, oil and pure vanilla extract. Mix just enough so dry ingredients are moistened. Divide mixture into muffin tins so cups are nearly full. Bake 15-17 minutes or until lightly browned.

Who should not use flaxseeds, ground up flax or flaxflour? Anyone who is on a low fiber or low residue diet. If you have been on either of these diets, consult a Registered Nutritional Consultant Practitioner before reintroducing fiber to your diet.

For more information on nutritional planning or complete nutritional assessments contact Charlotte at charlottel@nb.aibn.com.

Disclaimer: The advice detailed in this article assumes that you are a normally healthy adult. The author, publishers cannot accept responsibility for loss or damage suffered by individuals as a result of following advice in this article.