It may be tiny, but it’s mighty: The flax seed carries one of the biggest nutrient payloads on the planet. And while it’s not technically a grain, it has a similar vitamin and mineral profile to grains, while the amount of fiber, antioxidants, and Omega-3 fatty acids. Additionally, flax seed is very low in carbohydrates, making it ideal for people who limit their intake of starches and sugars. And its combination of healthy fat and high fiber content make it a great food for weight loss and maintenance -- many dieters have found that flax seed has been a key to keeping them feeling satisfied.

Flax seed is high in most of the B vitamins, magnesium, and manganese, but this little seed is just getting started. There are three additional nutrient groups which flax seed has in abundance, and each has many benefits.

Flax seed is Rich in Omega-3 Fatty Acids: Omega-3 fatty acids are a key force against inflammation in our bodies. Mounting evidence shows that inflammation plays a part in many chronic diseases including heart disease, arthritis, asthma, diabetes, and even some cancers. This inflammation is enhanced by having too little Omega-3 intake (such as in fish, flax, and walnuts), especially in relation to Omega-6 fatty acid intake (in such oils as soy and corn oil). In the quest to equalize the ratio of these two kinds of oils, flax seed can be a real help.

Most of the oil in flax seeds is alpha linolenic acid (ALA). ALA is an Omega-3 which is a precursor to the fatty acids found in salmon and other fatty cold-water fish (called EPA and DHA). Because not everyone is able to easily convert ALA into EPA and (especially) DHA, it is best not to rely solely on flax for your Omega-3 intake, but ALA also has good effects of its own, and definitely helps in the Omega 3/6 balance.

Flax Seed is High in Fiber: You’d be hard-pressed to find a food higher in fiber -- both soluble and insoluble -- than flax. This fiber is probably mainly responsible for the cholesterol-lowering effects of flax. Fiber in the diet also helps stabilize blood sugar, and, of course, promotes proper functioning of the intestines.

Phytochemicals: Flax seed is high in phytochemicals, including many antioxidants. It is perhaps our best source of lignans, which convert in our intestines to substances which tend to balance female hormones. There is evidence that lignans may promote fertility, reduce peri-menopausal symptoms, and possibly help prevent breast cancer. In addition, lignans may help prevent Type 2 diabetes.

Note that flax seeds need to be ground to make the nutrients available (otherwise they just “pass through”) and flax seed oil alone contains neither the fiber nor the phytochemicals of whole flax seed meal.

Flax Seed Safety and Side Effects

Concerns about flax seed revolve around four potential issues. However, remember that a lot of research about the wonders of flax show little or no problems from eating it –- to the contrary, it has shown many benefits.

Since flax has such a high fiber content, it's best to start with a small amount and increase slowly, otherwise cramping and a "laxative effect" can result. People with irritable bowel syndrome may have an especially strong reaction to it, and should be extra-careful

The oil in flax is highly unsaturated. This means that it is very prone to oxidation (rancidity) unless it is stored correctly. The very best way is nature’s own storage system – within the seed. Flax seeds not exposed to large amounts of heat stay safe to eat for at least a year. However, flax meals, and especially flax oil, are a different story. The meal, stored away from heat and light (I keep mine in the freezer), will keep fresh for a few months, and the oil must be protected by refrigeration in dark containers, preferably being consumed within a week of opening.

The benefits of flax seeds are numerous and include constipation relief, clearing up acne, smooth skin, they assist in building muscle and burning fat, they're good for heart health and they might even help with depression and arthritis.

Drink plenty of water when using ground up seeds. Be sure to keep the flax seeds refrigerated. And never heat flax seeds as that may cause a chemical breakdown in the seeds and could be even carcinogenic as a by-product.

You can grind the seeds in a coffee grinder to make into a powder (or buy it milled and vacuum-sealed in a health food store). You can eat the powder or add it to a non-dairy smoothie, a juice or on cereal. It's even tasty when sprinkled onto salad.

About 2 tablespoons a day should get the results you are looking for. But do be careful. Consuming large amount of flax seeds can contribute to back up in your colon. Be sure to drink 8 to 10 glasses of filtered water every day and that will not be a problem. 

Any questions? 

Stay well!
Irene