Every week a new buzzword seems to be added to the conversation around food and healthy living. However, many of these new health trends are just rediscoveries of ancient practices. Flaxseed is one of those foods that has recently regained attention but has a long history.
What is flaxseed?
iFlaxseed, also known as linseed, is produced from a species of flax plant called Linum usitatissimum, which is Latin for “the most useful kind of flax.” The lifecycle of a flax flower is short – the flower exists for less than one day. The seeds are held in seedpods that turn from green to golden as the seeds ripen inside.1 As far as crops go, flax is relatively tolerant of conditions. Flax can be grown in almost any part of the United States. The plant prefers full exposure to sunlight with deep, fertile, well-drained soil. It also prefers to grow during cool weather, similar to lettuce. Most seedling flax plants only need watering if the weather is unusually hot, dry, or windy.2
Flax was first cultivated in Babylon around 3,000 B.C.E., primarily for the fibers found in its stem, which are two to three times as strong as cotton fibers.3 By the eighth century, King Charlemagne, a medieval emperor who ruled much of Western Europe at the time, required all of his subjects to eat flaxseed because he believed in its health benefits.4
Flax was first introduced to the U.S. by colonists and was at first mostly used to produce fiber for clothing and flaxseed oil for painting buildings. As time went on, the demand for flaxseed grew as it became used in livestock and poultry feed. By the 1940s, flax became extinct as a commercial crop in the U.S. due to the prominence of cotton. However, flax has recently made a comeback, and currently North Dakota, South Dakota, Montana, and Minnesota are the top producers in the U.S. In 2012, flax production in the U.S. totaled to almost $78.3 million. Canada is the largest producer of flaxseed in the world at 40% of global production.5
What are Flaxseed Health Benefits?
There are three major beneficial components to flaxseed: Omega-3 essential fatty acids, lignans, and fiber. Omega-3 essential fatty acids, known as “good fats,” support healthy brain, heart, and skin function. Lignans, which are fiber-like compounds, have antioxidant properties; flaxseed contains 75 – 800 times more lignans than other plant foods.6 Lastly, its high fiber content (5 grams per two tablespoons of flaxseed) helps reduce cholesterol and regulate bowel movements. In addition, flaxseed contains and manganese.7
Although studies are not yet conclusive, many believe that consuming flax may reduce the risk of certain types of cancer (breast, prostate, and colon), cardiovascular disease, and lung disease. In studies with animals, the specific Omega-3 fatty acid found in flaxseed called alpha-linolenic acid (ALA) has been shown to decrease tumor incidence and growth.8 Omega-3 fatty acids also have anti-inflammatory properties, can normalize the heartbeat, and can prevent arteries from hardening.9
Are there detrimental health impacts?
Until more studies can be conducted, researchers suggest that pregnant and breastfeeding women do not consume flaxseed. Dr. Lilian Thompson from the University of Toronto stated, “Our own animal studies showed that flaxseed exposure during these stages may be protective against breast cancer in the offspring. But a study of another investigator showed the opposite effect.”10 There basically is no clinical evidence/studies regarding the use of flaxseed in pregnancy or while breastfeeding, thus it is advised to avoid during these times of a woman’s life.11
Flaxseed Purchasing and Consumption Tips:
- It is most beneficial to eat ground flaxseed because whole flaxseed is more likely to pass through your intestines undigested. You can use an electric coffee grinder to grind whole flaxseed at home.
- The best place to store flaxseed is in the freezer in a plastic, sealable bag. This will prevent the ground flaxseed from oxidizing.
- Whole flaxseed can be stored in a dark, room temperature place for up to a year.12
- Some brands use different words to describe ground flaxseed. “Milled” and “flax meals” are simply other ways to describe ground flaxseed.
- Nutritionally, brown and golden flaxseed are very similar. Brown flaxseed is sometimes easier to find in supermarkets.
- Ground flaxseed can be used as a part-substitute for flour in baking recipes. You can replace ¼ – ½ cup of flour with ground flaxseed if the recipe calls for more than 2 cups of flour.
- When buying products that contain flaxseed, make sure to read the ingredients label to ensure that it contains ground, not whole, flaxseed in order to maximize the health benefits.
- Make adding flaxseed to foods you commonly eat a habit. Flaxseed can be easily mixed into oatmeal, smoothies, soup, yogurt, etc. You can also hide flaxseed in dark-colored dishes, such as beef stew.
