Flaxseed is a blue flowering crop grown primarily in cooler regions of the world. The Canadian Prairies, in particular, has the ideal climate to grow high quality flaxseed because of the long, cool days needed to increase the levels of fatty acids and oils in the seeds. Flaxseed has been used in the human diet for thousands of years. In 650 B.C. Hippocrates used flaxseed in treatments. In North America flax dates back to 1617 A.D. when the first farmer in Canada, Louis Hebert, brought it to New France. Canada is now the world’s leader in the production and export of flaxseed.

The seeds, which are tiny, flat, and smooth, are reddish-brown in colour. They are known by two names - linseed and flaxseed. From this one plant human beings have been able to produce products as diverse as fabric, floor covering, and breakfast cereal! Linen, the earliest known fragment of cloth, is composed of the hollow fibres from the stem of the flax plant. Ropes, sails, and writing paper used flax in their production. In medieval times flax was an essential part of painting, used in both oil and canvas. In the 1400s the Gutenberg press used linseed oil as a drying agent. Flax fibre and oil were combined in the 1800s to make the floor covering we know as linoleum.

Flax Seed: Nutritional & Medicinal Information
Protein	21%
Fat	42%
Omega 3	24%
Omega 6	6%
Monounsaturates and Saturates	12%
Dietary fibre	28%
Carbohydrates	6%
Other	3%
Flax also contains vitamin E, carotene, calcium, magnesium, manganese, and potassium. (Source:Flax Council of Canada)

Two essential fatty acids (EFAs) are required in the human diet: LA (linoleic acid - the parent fatty acid of the omega 6 family) and LNA (alpha linolenic acid - the parent fatty acid of the omega 3 family). The body cannot manufacture these from any other substances so EFAs are totally dependant on dietary consumption.

Flax is a rich source of alpha linolenic acid (LNA). Michael Murray, N.D., states that flaxseed oil contains over twice the amount of omega 3 fatty acids found in fish oils.

A multitude of health problems are related to fatty acid abnormalities. This is the reason flaxseed oil can have such profound affects on so many illnesses. Our modern diet has an extreme lack of EFAs. Mass production and the consumption of processed and refined oils has replaced the necessary EFAs in our diets. We now generally consume higher levels of "bad fats," such as trans-fatty acids and saturated fat. Eating hydrogenated oils lead to the formation of trans-fatty acids. Read labels! Snacks, crackers, margarine, processed foods, most store bought baked goods contain hydrogenated oils.

Once the essential oils are returned to the diet the body is equipped to carryout the biological functions for which the EFAs are needed — for example, proper infant growth and development, maintaining structure of cell membranes, healthy skin, precursors for building hormones, are just a few. While the jury is still out on the best balance between omega 3 to omega 6 fatty acids it is a safe bet to increase the omega 3 in the diet.

1. Alpha Linolenic Acid: protects against breast, prostate, and colon cancer. Flax was found to affect all three stages of cancer development: initiation, tumour development and metastasis (spread) at the Department of Nutritional Sciences, University of Toronto. Some on the benefits: lowers blood cholesterol levels; helps with coronary heart disease; has been shown to affect immune cells and immune response mediators thereby helping autoimmune disorders such as arthritis and lupus; may lower blood glucose response in diabetics; improves skin conditions such as eczema and psoriasis.

2. Lignans — ground or whole flaxseed provides up to 800 times more plant lignans than any other plant. These lignans are the components researchers believe assist in prevention of cancers. Flaxseed oil, however, contains no lignans. Lignans benefit cholesterol levels, blood sugar levels, and coronary heart disease.

3. Fibre — soluble and insoluble. The soluble fibre reduces cholesterol levels and the insoluble fibre improves laxation (regularity). The insoluble fibre components in flax hold water thus increasing the bulk and softening the stool, allowing it to move through the colon more quickly and may increase frequency of bowel movements by about 30%. The quicker the waste is eliminated the less time the colon is exposed to toxins and bacteria. In my opinion ground flax is the first choice to eliminate constipation. Fibre also helps to control weight and regulate blood sugar levels. The National Cancer Institute recommends a minimum of 20—30 grams of fibre daily. Milled flaxseed has 20 grams of fibre per 50 gm serving.

For health maintenance: 1—3 capsules of flaxseed oil or 1—3 tbsp of oil daily. (Earl Mindell, Anti-Aging Bible)

For constipation: Start with 1—2 tbsp of ground flax and increase to 3 or 4 tbsp if needed. Take with lots of water. If elderly start with 1 tsp ground flax and increase gradually. Mix with water, juice, or try putting it in a smoothie!

Look for organic or unadulterated flaxseed. Be aware of imitation products such as two genetically-altered derivatives, solan and linola, which provide only trace amounts of omega 3 fatty acids.

Whole flax seeds keep well at room temperature for up to a year. For fresh ground flaxseed use a coffee grinder or a blender and store any unused portion in the refrigerator or freezer and use as soon as possible. As with all seeds and grains nutrition is lost once the seed coat is broken and left exposed to air, and the lignans and fibre deliver optimal benefits when the flax is ground just prior to consumption.

Flaxseed oil must be purchased from stores that keep it in the refrigerator and it must be kept refrigerated, or frozen until consumption. Be sure to note the expiry date when purchasing it. Dark brown glass bottles are ideal, although dark plastic is often all that is available.

Flaxseed oil needs to be consumed as is. Do not fry, saute, or use it in cooking as the nutritional benefit is greatly reduced.

• sprinkle toasted whole flax or ground flax on top of salads or add to salad dressings.
• sprinkle whole, toasted, or ground flax on top of soup just prior to serving.
• mix whole or ground seeds into dips, or cheese balls, or roll the cheese ball in ground flax.
• add ground flax to any coatings — e.g. bread coatings for fish, meats, etc.
• add ground flax or whole flax to cooked cereals, on top of cold cereals, or mix into yogurt.
• substitute part of the flour in muffins, breads, cookies, pancakes for ground flax, and sprinkle whole seeds on top before baking.
• toast flax seeds by spreading in a bake pan and baking at 350º F for 3—5 minutes, stirring while toasting. Add to stir fries, as well as the ideas above.
• Add ground flax to meat loaves or burgers.
• Blend 1—2 tbsp ground flax with 1/2 cup of apple juice, 1 banana, and 1/2 cup of pure water for a healthy snack.
• Substitute 3 tbsp ground flax for each tbsp of butter or oil in baking. Note that these baked goods will brown more quickly.
• Substitute 1 tbsp ground flax plus 3 tbsp water for each egg in a recipe. Let stand a few minutes before using.

RECIPES

FLAX COOKIES

1-1/3 cups butter
1-1/2 cups melted honey
2-1/3 cups flax seeds
3 large eggs
1-1/2 tsp. vanilla
3-1/2 cups whole wheat pastry flour
1 tbsp. baking soda
3 cups oatmeal (briefly blend large oat flakes in a blender)

Cream butter and honey and add flax seed. In a separate bowl beat eggs and vanilla together and then combine with the flax mixture. In another bowl stir together the flour, soda, and oatmeal and then combine with the other ingredients. Chill in fridge in a ball until mixture is easily shaped into balls. Preheat oven to 350 F. Form balls about 1-1/2 inch in diameter, place on baking sheet about 2" apart, flatten, and bake about 10 minutes or until lightly browned. Remove from sheet to cooling rack. Alternately dough can be divided into four round logs and frozen for later use. Slice and bake as above. (Modified from Flax Council of Canada)

OATMEAL FLAX PORRIDGE*

4 cups water
1-1/3 cups oats
1/4 cup currants or other chopped dried fruit
1/2 teaspoon cinnamon
1/2 cup ground flaxseed

In medium saucepan bring water to boil over high heat. Stir in oats, currants, and cinnamon. Reduce heat, cover, and simmer until done, stirring occasionally. Stir in flaxseed. Serve with maple syrup and soymilk or milk of choice. (Modified from Veggie Life)

LIQUID GOLD DRESSING*

1/2 cup flaxseed oil
1/3 cup lemon juice
1/4 cup Braggs Vegetable Seasoning
1/4 to 1/2 cup nutritional yeast flakes
2 tbsp. raspberry or balsamic vinegar
2 tsp. dijon mustard
1 tsp. cumin
1 tbsp. ground flaxseed (optional)

Combine all ingredients in a food processor and blend until smooth. Refrigerate in a sealed jar for up to 2 weeks. (Veggie Life)

FLAX SEED CRACKERS

Easy and yummy!

1/4 cup flax seed
1/4 cup ground flax
1-1/2 cups whole wheat pastry flour
1/2 tsp. baking powder
1/2 tsp. sea salt
4 tsp. softened butter
1/2 cup rice dream, or milk of your choice (or a bit more if necessary)
Optional: 1 tbsp. powdered onion soup mix or 1 cup shredded cheese

Mix flax seed, ground flax, flour, baking powder, salt, and butter until mixture resembles a coarse meal. May use a mixer. Stir in the milk until mixture forms a soft dough. Wrap dough and chill 10 minutes. Divide the dough into quarters. Turn out onto a lightly floured board. Roll out very thin (about 1/16"). Cut into 2-1/2inch squares. Place on ungreased baking sheet. Repeat with rest of the dough. Bake at 325º F until crisp and golden. This dough can be frozen and used at a later date. Simply remove from freezer, thaw, add a few drops of milk or water and rework slightly. Roll and bake as above.

Gluten Free Version: substitute 1 cup buckwheat flour and 1/2 cup soy flour for the 1-1/2 cups wheat flour. (Modified from Flax Council of Canada)

References: Earl Mindell’s Anti Aging Bible, Earl Mindell; Veggie Life, Spring 2002; Nature’s Impact, February/March 1999; Flax Council of Canada.

The above information regarding nutritious food is not intended to replace any instruction from medical or health professionals.

Paulette Millis lives and works in Saskatoon as a nutritional consultant. Her cookbook, Nutrition, Cooking and Healing is available in health food stores or by calling (306)244-8890.