Flaxseed – Health Benefits in a Small Package

Lynda Johnson, M.S., R.D.

Nutrition Specialist

October 2002

Flax is an ancient plant that most people associate with making linen cloth.  However, current nutrition research finds the flaxseed has a wealth of nutritional benefits.  The small brown seeds are a rich source of omega-3 fatty acids, fiber, and lignans, a type of plant chemical that may have the potential to reduce risk for cancer.  Don’t perceive flax as a miracle food.  There appears to be some merit into incorporating flax into one’s diet, however, no single food provides all the nutrients that you need.

A little seed, but a powerhouse of nutrients

Flax is an important source of omega-3 fats that has been shown to help reduce blood clotting and reduce abnormal heart rhythms.  Thus, flaxseed has a role in helping to lower your risk for heart disease.  Most nutritionists recommend using the whole seed so you get the health benefits of the fiber and lignans, as well as the omega-3s. 

The high fiber content of flaxseed is one of the best reasons to include more in your diet.  Most Americans fall short in terms of the 25 grams of fiber needed each day.  Flaxseed is high in insoluble fiber that helps prevent constipation.  One tablespoon of ground flaxseed contains 2.2 grams of fiber.  Breads and cereals made with flaxseed can be as high as 5 to 7 grams of fiber per serving.  The flaxseed also contains soluble fiber, the kind that helps to lower blood cholesterol.

The American Institute of Cancer Research considers flaxseed the new kid on the block in cancer prevention.  Flaxseed contains lignans, a type of plant phyto-chemical that has anti-estrogenic effects that may help prevent breast cancer.  In animal studies, flaxseed reduced the onset of breast tumors and even prevented the tumors from forming.  Researchers also hypothesize that these lignans could possibly weaken the male hormone testosterone effects on prostate cancer.

Nutritionists recommend consuming about 1 to 2 tablespoons of ground flaxseed each day to reap the health benefits.

Flaxseed not for everyone

If a woman is using the drug tamoxifen for the treatment of breast cancer, flaxseed should be avoided since the lignans in flaxseed could interfere with the action of the tamoxifen.  Until further studies are conducted, it is also recommended that children, young adults, and pregnant and breast-feeding women should avoid consuming large amounts of flaxseed.

Some ideas for using flaxseed

To get the most from flaxseed, use ground flaxseed rather than the whole seeds.  Unless chewed extremely well, the seeds pass through the body undigested.  You can find whole and ground flaxseed in the health food section of most supermarkets.  Whole flaxseed has a longer shelf life, up to a year if stored in a cool, dry place.  Ground flaxseed keeps longer if stored in the refrigerator, or indefinitely in the freezer.  For best results, grind flaxseed as you use it, in the blender, food processor, or coffee grinder.

Ground flaxseed has the consistency of a meal, rather coarse like cornmeal, with a nutty-like flavor.  You can sprinkle ground flaxseed on hot oatmeal, yogurt, or toss with a salad.  It also works well to add some flaxseed to casserole or in making meatloaf.  Since flaxseed is high in fat, you can replace some of the fat in a recipe with a 3:1 substitution.  For example, use ¾ cup of ground flaxseed for ¼ cup of oil.

Flaxseed oil is available, however turns rancid very easily.  It works best used in cold foods such as vinaigrette dressings.  Flaxseed oil is not used for frying because it burns easily.

Supplements not the way to go.

Although flaxseed oil and ground seed are available in supplement form, it’s not recommended.  In some cases, you would have to take 50 pills to equal one tablespoon of ground flaxseed.  That’s a lot of pills!!  Besides it’s more fun to eat food!

Extension leader training to discuss flaxseed

If you are interested in learning more about flaxseed, plan to attend the University Extension leader training on “Omega III’s – The Good Fat”.  During the program, we will discuss the many health benefits of flaxseed, and share some recipes and tips on how to use ground flaxseed in food preparation.  The program will be held in Clinton on October 30^th.  For more information, or to sign up for the training, contact the Henry County Extension Center at 885-5556.

Return to the Henry County University of Missouri Extension Center page