Have You Heard About Flaxseed?
Recent research suggests that this simple seed may have myriad health benefits including lowering blood fat (cholesterol and triglyceride) levels, warding off arthritis, aiding in diabetes treatment (by regulating glucose metabolism), treating psoriasis, improving menopause symptoms, fighting heart disease, and possibly even shrinking cancerous tumors.

Who needs flaxseed? Everyone!
An increasing number of health experts are suggesting that it may be the lack of foods like flaxseed in our diet that is responsible for some of these diseases to begin with. Here in the West we tend to eat foods with a predominance of omega-6 fatty acids (found in vegetable oils and grain-fed livestock) over the omega-3s (found in particularly high concentrations in fish and flaxseed). We eat fairly large quantities of grain-fed meats, which are high in omega-6s. And our vegetable oils are high in omega 6 too. (The ratio of omega-6s to omega-3s in corn oil is 28:1.)

In contrast, populations with high intakes of omega-3 fatty acids (such as Greece and Japan) have low risks of cardiovascular disease. Flaxseed has the highest level of plant omega-3s found anywhere. (One of the best animal sources of omega-3s is fish.)

Who needs flaxseed most? Pregnant women, new mothers and babies!
Omega-3s are called essential fatty acids because they are essential to human growth and development. Pregnant women and breastfeeding mothers have a greater need. Mother’s milk has more omega-3s than cow’s milk, but the levels depend on how much they get from their diet. Two recent studies showed that a lack of omega-3s caused visual damage and possible lower IQs in infants. See dietary recommendations below.

Get your phytohormones here!
In addition to omega-3s, flaxseed contains high levels of phytohormones (plant hormones) called lignans. Scientists are just beginning to study these powerful compounds that our bodies use to regulate our own hormones.

While lignans are available in small amounts in many plants (including barley, oats and millet), flaxseed is the richest available source – with 100 times more lignans than any other plant food. It’s important to note, however, that lignans are not present in high quantities in flaxseed oil, even so-called "high-lignan" oils. In order to get the benefit of lignans, choose whole flaxseed.

Whether it is the omega-3s, the lignans, or some combination of the two, flaxseed has demonstrated anti-cancer properties in both animals and humans. One study showed that rats fed a diet supplemented with flaxseed produced fewer and smaller tumors when exposed to cancer-inducing agents. In a study completed in December 2000, flaxseed-enriched muffins were as effective as pre-surgery tamoxifen at reducing breast cancer cell proliferation.

How much do you need?
There are no recommendations available for lignans yet, but the World Health Organization and the U.S. National Institutes of Health have both made recommendations about the optimal amount of omega-3s. To get the amount of omega-3s they recommend, try starting with about 1 tablespoon of whole ground flaxseed per day, and work your way up to somewhere between two tablespoons and ¼ cup. And make sure to get extra fluids to help your body handle the increased amount of fiber.

How does flaxseed taste?
It really depends on which variety you choose and how you use it. One of the most enjoyable ways to use flaxseed is in baking. Golden flaxseed is more subtle – both visually and in flavor – than whole wheat fiber. Even the pickiest eaters like it in pancakes, muffins, even cakes.

Selecting the seed
Most people prefer the flavor of golden flaxseed. It has a milder flavor than the brown seed, integrates more easily into recipes, and is often of higher quality. Most brown flaxseed is grown for industrial purposes, including paint and fabric manufacturing. In contrast, golden seeds are usually grown for human consumption.

Where to buy it
It may be harder to find golden flaxseed (usually called Omega, or Dakota Flax Gold), but it’s worth the extra effort. An increasing number of health food stores are stocking it. You can also buy it directly from one of largest growers of flaxseed in the U.S., Heintzman Farms. For more information, go to www.heintzmanfarms.com or call 1-888-333-5813.

How to use it
Since we’re not used to eating flaxseed, most of need to learn how to add it to our diets. It’s important to know that flaxseed hulls are tough – so the seeds must be cracked open by grinding or toasting in order to release the nutrients. A coffee grinder is the perfect tool for this.

If you like the flavor, you might want to simply add your ground flaxseed to yogurt, applesauce, smoothies, and cereals. If you (or your kids!) don’t like the flavor, try using it in baked goods or toasting it before adding to foods. And try the golden varieties like Dakota Flax Gold.

In baking recipes, try replacing some of the oil (butter, oil, Crisco, margarine) with 3 times as much flaxseed. This works well because of the high level of omega-3 fats. You may need to add a little extra fluid (such as water or milk) if you’ve used a great deal of flaxseed.

How to store it
Before it is ground, flaxseed will remain fresh for 3 months or more in a cool, dry place. Once it is ground, refrigerate and use within 3 days, or freeze for up to two weeks.

Strawberry Flaxseed Shortcake
Ingredients:
6 cups fresh strawberries, sliced
1/3 cup sugar
3 ¾ cups flour
½ cup ground flaxseed
¼ cup sugar
2 tbsp baking powder
1 teaspoon salt
¾ cup butter
2 beaten eggs
1 1/3 cups milk
1 cup whipping cream, plus 2 tbsp sugar

Method:
Stir together strawberries and 1/3 cup sugar, and set aside. (The sugar will draw juices out the berries.) Stir together flour, ground flaxseed, ¼ c. sugar, baking soda and salt. Cut in butter until mixture resembles course crumbs. Combine eggs and milk; add to dry ingredients, stirring just long enough to moisten. Add a little extra milk if too dry. Spread mixture in 9 x 12 baking pan (or two 8-inch pans), building up edges slightly. Bake in 425 degree oven for 16 to 20 minutes. Cool for 10 – 15 minutes. Top slices with berries and whipped cream.

Toasted Flaxseed*
Ingredients:
¼ cup whole (un-ground) golden flaxseed
1 tbsp butter
2 microwave-proof single-serving bowls

Method:
Place 1 pat of butter in the center of a single-serving microwave-proof bowl. Add ¼ cup whole golden flaxseed in the bowl. Place a plate or another bowl on top as a lid. Microwave for 3 to 4.5 minutes, depending on oven power. Remove and stir after one minute, and again after each additional 30 seconds. Flaxseed should be browned, crunchy and easier to bite through hull. Toasted flaxseed is delicious on baked potatoes, fish, green beans, cottage cheese, salads. Add at the last minute, just before serving, to avoid softening of the seeds. Note: Recipe does not work well with brown flaxseed.

*Recipe courtesy of Rick Heintzman, www.heintzmanfarms.com.

Where can I learn more about flaxseed?
The Wisdom of Menopause, by Christiane Northrup. March, 2001.
The Omega Diet: The Lifesaving Nutritional Program . . . of the Island of Crete, by Artemis P. Simopoulos. 1999.