What is Flax?
The flax, also known as “linseed” is an annual crop plant with blue flowers. It is a versatile plant that is grown both for industrial and culinary applications, as well as for aesthetic purposes. This is one of the few flowers in the world capable of truly producing the blue colors.
The popularity of the flax plant has been increasing in the past years due to health concerns and awareness that is spreading across the world. Known for its high content of omega-3 fatty acids as well as fibre, flax seeds in its various forms have become standard in the diets of those who are looking towards a healthier lifestyle. Past the seed, the fibre extracted from the ‘skin’ of the plant can be used to make clothing articles, beddings, ropes and more.
Nutritional Information of Flax Seed
Percentages are relative to the US recommendations for adults. (Source: USDA Nutritional Database)
Nutritional Value per 100g (3.5 oz) – 530 kcal 2230 kJ |
Sugar | 1.55 g | N/A | | Folate | 0 μg | 0% |
Dietary Fibre | 27.3 g | N/A | Vitamin C | 0.6 mg | 1% |
Fat | 42.16 g | N/A | Calcium | 255 mg | 26% |
Protein | 18.29 g | N/A | Iron | 5.73 mg | 46% |
Thiamin | 1.644 mg | 126% | Magnesium | 392 mg | 106% |
Riboflavin | 0.161 mg | 11% | Phosphorus | 642 mg | 92% |
Niacin | 3.08 mg | 21% | Potassium | 813 mg | 17% |
Pantothenic Acid | 0.985 mg | 20% | Zinc | 4.34mg | 43% |
Vitamin B6 | 0.473 mg | 36% | | | |
Fatty Acid Information of Flax Seed Oil
(Source: Flax Council of Canada)
Fatty Acid Breakdown | %/100 |
Saturated Fatty Acids | 9 |
Monounsaturated | 18 |
Polyunsaturated Fatty Acids | |
• Omega-3 Fatty Acids | 57 |
• Omega-6 Fatty Acids | 16 |
A little more than half of the fatty acids belong to the Omega-3 group, while 16% is represented by Omega-6 fatty acids. This shows that over 70% of the fatty acids in flax oil is of the healthy polyunsaturated kind, unlike most food items that the everyday population consumes.
Organics vs Non-Organics
Organic foods have been growing in popularity in the recent years due to the increased awareness and concerns for environmental safety and human health. Definitions of what is considered ‘organic’ vary from country to country; it even varies between Canada and US. For the purposes of this tidbit, Canada will be focused on.
The standard put out by Agriculture and Agri-Food Canada for organic foods covers the following (directly copied – http://atn-riae.agr.ca/can/3470.htm):
Prohibits use of ionizing radiation in the preservation of food
Prohibits use of feed additives such as growth hormones
Prohibits use of genetically engineered or modified organisms
Prohibits use of synthetic pesticides or herbicides
Encourages maximum use of recycling
To further understand the reasoning for the need of organic foods, consider the following:
The use of pesticides, fungicides, herbicides and other chemical-based growth control of the unwanted have been directly linked to increasing health problems in farmers, even when used properly.
Unfortunately, the same chemical residues still remain on the produce we buy and eat as consumers, even after thorough cleaning, though less of the chemicals remain.
Genetically modified and synthetically enhanced produce, while they are bigger, faster to grow, resistant to disease and pests, and simply look better, they do also have their significant drawbacks.
The long term effects of genetically modified foods as well as the addition of synthetic enhancements (ex. chemical fertilizers) on the human bodies have yet been determined. Since genes change in the produce, how our bodies will use these changed genes is still in question. Are the effects, while small in scale, still compound over the years? How do we know these products will be processed in our body for positive uses instead of becoming another indirect source of carcinogens due to genetic mutations?
Flavour and nutritional value is reduced. Flavour is more noticeable; due to the increased speed and size fruits are grown, flavours are not given time to develop. Example: If you compare a small wild strawberry grown on a mountainside versus a genetically enhanced, larger, more vibrant strawberry from California, you will definitely taste the difference. The small one will have a superior taste. In the area of nutrition, it has been argued by many theorists that genetically modified produce have less beneficial and more harmful qualities to them than natural products.
What does this mean to you and Flax?
Flax, with all its benefits, when provided with the organic certification, can give you the peace of mind knowing that the product you are consuming is truly healthy, and that all of its beneficial qualities are safely intact. Without the use of synthetic fertilizers and chemical pest-controls, you will know that the seeds have not been contaminated with chemicals absorbed through the plant’s roots. In the past, there have been reports that some corn had taken attributes of the insecticide it was sprayed with; that is, when the corn was eaten by insects, they were killed by it. Without being genetically modified, its initial nutritional value can be assumed intact because of the lack of change in the genetic structure of the plant.
The History of Flax
From excavation, dating and research of the various forms of flax in the Mediterranean region, it has been speculated that the native origin of flax is in the area extending from again the Mediterranean to India. From the distant past to present day, flax has been used for both medicinal and industrial purposes.
8000 BC: Flaxseed was found at the “Fertile Crescent”, encompassing Levant, Ancient Mesopotamia and Ancient Egypt
7000 BC: Flax is one of the first domesticated crop in the “Fertile Crescent”
6000 BC: Dead Sea area yields remains of linen artifacts
5000 BC: Egyptian Linen Clothing dated
4000 BC: Europeans began using flax; dated artifacts from Swiss Lake Dwellers
2000 BC: Babylonians processed flax into thread for weaving
1400 BC: Egyptians use flax for primary fabric and mummies, flaxseed oil for embalming
1000 BC: Jordan and Greece begin baking with flaxseed
500 BC: Flaxseed used as laxative by Hippocrates
800 AD: Charlemagne orders flax to be produced throughout empire due to importance
1000 AD: Flanders becomes leading industry in flax
1400 AD: Flaxseed oil used in art; Van Eyck uses linseed oil as oil painting preservation
1500 AD: Huguenots take linen producing skills to British Isles during reformation
1600 AD: Flax is brought to North America by French Colonist
1800 AD: Cotton gin invention ends interest in flax
1980 AD: Environmentally friendly product emphasis renews flax interest
1995 AD: Flax becomes a recognized edible item
Present Day: Flax is researched for health benefits, refined and reformed for culinary uses and industrial applications
Forms and uses/attributes of Flax
Golden Flax Seed vs Brown Flax Seed
When you decide to purchase Flax Seed you will need to decide whether you want to purchase Golden Flax Seed or Drown Flax Seed. The information below will assist you in making that decision by outlining the two types and their differences and similarities.
Golden and Brown Flax Seed nutritionally are equivalent to each other as they both are excellent sources of dietary fiber and ALA. Brown Flax is typically grown for commercial use as Linseed Oil, paint, and solvents while the Golden Flax Seed was developed for human consumption and is generally preferred by most of the population because of its nutty-buttery flavour.
Milled Flax
In order to gain the greatest benefits of both worlds (fibre and Omega Fatty Acids), grinding the flax seed in a food mill (Suggested: Coffee grinder) to the consistency desired will allow much more of the nutrition, flavour and fibre to be released and available for absorption/enjoyment. This is simply because grinding allows greater surface area to be exposed, thus more access to its benefits. The milled flax can also be used in a similar manner to whole flax seeds. Though the flavour will be more prominent, the crunch will obviously be reduced to nonexistent depending on the length of grind and the relative coarseness/fineness of the processed seed. For best quality in all aspects, process the flax just before use. Quality deteriorates quickly once milled due to oxidation and light exposure.
Flax Seed Oil
The oil provides convenience of use as it is already in a liquid form. Once opened, it must be refrigerated to slow down the loss of quality to a minimum; still, it should last a while yet. Unlike the whole or milled flax seed, the oil will provide no reliable source of fibre, however an excellent amount of Omega-3 and Omega-6 fatty acids. The oil is also available in capsule form for ingestion convenience, however finding a reputable and high quality provider will be difficult. The oil will have a similar nutty flavour to that of the seed in its solid form. Unfortunately, due to the low burning point of the oil, the oil cannot be used for pan frying or cooking as the heats will destroy the beneficial omega fatty acids.
Culinary Possibilities with Flax Seed Oil
To re-emphasize, flax seed oil should NOT be used for cooking. It will destroy the nutritional value and possibly inspire a burnt flavour. For uses in culinary applications involving hot food, the oil should be added as a dressing after the item has been cooked, and served immediately after to optimally preserve its nutritional qualities for ingestion.
Creating Vinaigrettes
Creating vinaigrette is relatively simple. Fortunately, the method and requirement for making one is not limited to flax seed oil. Olive oil, canola oil, sunflower oil and any other oil can be used, however, one should keep in mind that the final vinaigrette product will directly be influenced by the natural flavours of the oil, so choose wisely. Using the flax oil will impart a nutty influence to the product, which will hopefully work in harmony with all introduced flavours. To make 1 cup ( approx 250mL) of vinaigrette dressing, you will need the following:
190 mL of flax seed oil
30 mL of desired vinegar
30 mL Dijon mustard
Flavoring ingredients such as sundried tomatoes, garlic, chives, etc.
Cheesecloth or some sort of fine strainer
Food processor/blender
Blend the Dijon mustard, vinegar and flavouring ingredients briefly to break up the solids. Approximately 1 minute. From there, slowly pour the oil in a thin continuous stream while blending, using it all. Allow the processor to run for another 2-3 minutes, and then strain the product to remove chunks, if desired. The said vinaigrette will keep anywhere between 1 to 2 weeks in the refrigerator. If you notice the mixture separating into what can be identified as separate individual components, give it a shake/stir. Its normal for this to happen sometimes, and is perfectly safe for consumption provided it is stored properly.
Recommended Daily Amounts (General Information)
Whole Flax Seed: Typically passes through without digesting, but limit to 5 tablespoons per day.
Milled Flax Seed: 1 Tablespoon, 2-3 times daily (Recommended 2-4 tbsp daily)
Oil Flax Seed: 1-2 Tablespoons daily
Flaxseed Attributes and Medical Data
The National Cancer Institute has released a report stating that flax as a food has been identified as having potential cancer fighting properties especially in hormone sensitive cancers, such as breast and prostate cancer. The US Department of Agriculture has stated that flaxseed contains 27 identifiable cancer preventative compounds.
Flax and Breast Cancer
A study performed at the University of Toronto and Princess Margaret Hospitals in Toronto found that women with breast cancer benefited from flaxseed. The study followed 9 women with newly diagnosed breast cancer tumors. One group of women were eating 25 grams of ground flax in a muffin each day and the other half were given a control muffin that was whole-wheat flour. The study lasted for approximately five and a half weeks and the women that ate the flax muffins showed significant reductions in breast cancer cell proliferation and the tumor growth was smaller compared with the women eating the whole-wheat flour muffins.
Flax and Prostate Cancer
Prostate cancer is a hormone-sensitive cancer meaning tumor growth is linked by the sex hormone called testosterone and the metabolite called dihydrotestosterone. A study led by Duke University Medical Center found that flaxseed appears to stop the formation of prostate tumours. The findings showed that the compounds, called lignans, may be able to interrupt the process of the cells dividing and becoming cancerous.
The study included men that were scheduled for a prostatectomy and gave them 30 grams of flaxseed for 30 days prior to their surgery. The men that took the flaxseed along with a low-fat diet were compared to the men that were only following a low-fat diet and also men that made no adjustments to their diet.
The tumours were then removed and analyzed by the researchers and they found that the men who had taken the flaxseed had slower growth rates of their tumors. The scientists believe that the lignans in flaxseed might work by choking the blood supply off to the tumors, in essence stunting their growth.
Flax and Osteoporosis
Researchers from Oklahoma State University found from tests on postmenopausal women that flax had a positive effect on their bones. The lignans and ALA in flaxseed may help in preventing bone loss and osteoporosis by blocking the production of prostaglandins and decreasing the rate of bone resorption, which increase bone loss.
Flax and Kidney Disease
Researchers at the University of Toronto found that ground flax reduced the inflammation of the kidneys and improves the function of patients with chronic, inflammatory autoimmune disease with major health consequences, including renal failure, arthritis, thrombosis, and seizures. Patients with these conditions were given 15-45 grams of flax on a daily basis for a total of four weeks and they showed improved kidney function and reduced inflammation.
Flax and Immune System
Studies from the University of Toronto regarding the effects of flaxseed on the immune system have favorably shown that the body’s ability to defend itself against bacteria and viruses is increased with the use of flaxseed.
Flax and ADHD
The Department of Foods and Nutrition at Purdue University have found that boys who have been diagnosed with ADHD had significantly lower concentrations of certain EFAS in their blood. The use of flaxseed to increase this EFA level is a safe and beneficial treatment.
Flax and Colon Cancer
A Canadian study published in the Journal of Nutrition followed 1,095 people that were diagnosed with colon cancer and 1,890 people who were cancer-free. The participants had to complete a questionnaire about their diet and provide blood samples. The participants who had a larger amount of lignan-rich foods in their diet has a 27 percent lower risk of colon cancer compared with the other group who had the lowest amount of lignans in their system. Those who had the highest level of isoflavones had a 29 percent lower risk of developing colon cancer compared with people who consume very small amounts.
Flax and Diabetes
The University of Manitoba is currently studying the effects of ground flax and flax oil on blood glucose and insulin levels in people with type 2 diabetes. In the study so far flax consumption lowers the blood glucose level in healthy young adults. One study had six healthy volunteers fast overnight and in the morning they consumed a test meal containing 50 grams of bread with either ground flax or white flour. The blood glucose response was 28% lower after eating the flax bread compared with the white flour bread.
(Source: University of Maryland Medical Center, Dictionary.com)
The University of Maryland Medical Center has collected data from various study sources regarding flaxseed and its effects in regards to human health. Some of the findings include positive results in the following health conditions:
High Cholesterol
Flaxseed is one of the richest sources of alpha-linolenic acid (ALA), that is, the parent compound of Omega-3 fatty acids.
Studies have shown that those following the Mediterranean diets have superior HDL cholesterol levels, due to the strong emphasis on a balance between Omega-3, Omega-6 and Omega-9 fatty acids.
HDL – High Density Lipoprotein, “a blood constituent involved in the transport of cholesterol and associated with a decreased risk of atherosclerosis and heart attack.”
Typical foods encouraged for consumption in the Mediterranean diet include whole grains, roots and green vegetables, fruit, fish, poultry, olive and canola oils, and ALA (e.g. Flaxseed and Walnuts).
“Flaxseed and flaxseed oil have been reported to possess cholesterol-lowering properties in laboratory studies.” This is due to ALA inhibiting the production of triglycerides and Very Low Density Lipoprotein (VLDL, bad cholesterol) in the liver.
Heart Disease
The occurrence and recurrence rate of heart disease has been reportedly lower with the consumption of foods abundant in ALA. This effect is achieved through biological mechanisms, including but not limited to reduction of inflammation and an increase in the blood vessel health. Studies have also reported that lowered blood pressure is another benefit provided by ALA that may reduce the risk of heart disease.
Menopausal symptoms
Some studies have reported that flaxseed may be an effective hormone replacement therapy alternative for women with mild menopausal symptoms including but not limited to mood disturbances and hot flashes. It has also been reported to reduce blood sugar levels.
Lignans from flaxseed
Lignans are plant compounds that have properties similar to the natural hormone we know as oestrogen. They also carry anti-oxidant properties.
Though studies have shown that lignans have had influences on the prevention and treatment of various cancers, data is minimal on the mechanics of how and why this happens.
In Colon Cancer, studies have shown that lignans can slow down the growth of colon cancer cells, as well as reduce the overall numbers of cells considered to be abnormal. Abnormal cells can be signifiers for the beginnings of colon cancer.
Lignans effect with Prostate Cancer has shown conflicting reports, where one study provides results of a decreased rate of tumor growth, while another study results that consumption of flaxseed may actually stimulate tumor growth in men with advanced prostate cancer.
In the area of Skin Cancer, there have been studies done on animals which suggest that in the area of protection and prevention, the spread of cancer from the skin to the lungs can be inhibited.
Medical Warning - Possible Interactions
Source: University of Maryland Medicine Center
Flaxseed supplements may alter the effects of some prescription and non-prescription medications. If you are currently being treated with any of the following medications, you should not use flaxseed without first talking to your health care provider:
Blood Thinning Medications -- Omega-3 fatty acids may increase the effects of blood thinning medications, including aspirin and warfarin. While the combination of aspirin and omega-3 fatty acids may actually be helpful under certain circumstances (such as heart disease), they should only be taken together under the guidance and supervision of a qualified health care provider.
Diabetic Medications -- If you are taking medicines for diabetes, including insulin, you should only use flaxseed (ALA) under the supervision of a qualified health care provider.
Oral Contraceptives or Hormonal replacement therapy (HRT) -- Flaxseed may alter hormonal levels and alter the effects of oral contraceptives or HRT. Only use flaxseed under the supervision of a qualified health care provider if you are taking hormonal altering medications such as oral contraceptives or HRT.
Other -- Flaxseed may slow down the absorption of oral medications or other nutrients if taken at the same time. Try to avoid taking flaxseed at the same time of day as medications and other supplements. Take the flaxseed either 1 hour before or 2 hours after taking any prescription or non-prescription medicine or dietary supplement.
Benefits of the Omega-3 Fatty Acids
(Source: Canadian Council of Flax)
Due to the large amounts of Omega-3 found in flax seeds, looking at this fatty acid and its other beneficial properties may help us understand the good factors of the flax. Although several research studies point to fish oils as the source of Omega-3 fatty acids, it is a known fact that flax seeds are another abundant source of the same fatty acids.
1. Oils rich in the Omega-3 fatty acids may help prevent depression, stabilize the moods of maniac-depressives, and alleviate symptoms of schizophrenia.
University of California's Johnsson Cancer Center, Los Angeles, CA health.com
2. Flax seeds are one of the few substances known to lower concentrations of triglycerides (fatty substances) that pose a cardiovascular risk, in the blood.
J Raloff Science News
3. Increasing the amount of Omega-3 fatty acids has direct effects on serotonin levels.
Andrew Stoll M.D.1999 Archives of General Psychiatry
4. Oils rich in omega-3, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) help prevent heart disease, depression, and cancer.
Hans R. Larsen, Msc chE "Fish Oils: The Essential Nutrients" International Health News
5. Research has shown that supplementation with fish oils can markedly reduce interlukin-1beta production and results in a significant reduction in morning stiffness and the number of painful joints in rheumatoid arthritis patients.
Darlington, L Gail and Stone, Trevor W. Antioxidants and fatty acids in the amelioration of rheumatoid arthritis and related disorders. British Journal of Nutrition, Vol. 85, March 2001, pp.251-69. Oilofpisces.com
6. Several clinical trials have concluded that eating fish regularly or supplementing with fish oils can reduce the risk of sudden cardiac death by as much as 50%.
Bigger,J. Thomas and El-Sherif, Tarek. Polyunsaturated fatty acids and cardiovascular events: a fish tale. Circulation, Vol.103, February 6, 2001, pp623-25 (editorial). Oilofpisces.com
7. Researchers at Mayo Clinic report that supplementation with fish oils, EPA and DHA is highly effective in slowing down the progression of IgA nephropathy, a common kidney disease.
Donadio, James V.,et al. A controlled trial of fish oil in IgA nephropathy. New England Journal of Medicine, Vol 331 November 3, 1994, pp1194-99
Van Ypersele de Strihou, Charles. Fish oil for IgA nephropathy? New England Journal of Medicine, Vol 331, November 3, 1994, pp 1227-29 (editorial). Oilofpisces.com
8. Epidemiological studies have shown that populations with a high intake of fish oils have a lower incidence of inflammatory diseases such as asthma.
Dry J. and Vincent D. Effect of a Fish oil diet on asthma: results of a 1-year double bind study. Int Arch Allerguy Appl Immurol, Vol.95, 1991,pp.156-57. Oilofpisces.com
9. Researchers at The University of Tromso now report that fish oil supplementation lowers blood pressure significantly in people with hypertension and has no effect on glucose control even in people with mid diabetes.
Toft, Ingrid, et al. Effects of n-3 polyunsaturated fatty acids on glucose homeostasis and blood pressure in essential hypertension. Annals of Internal Medicine, Vol 123, No 12, December 15, 1995, pp 911-18. Connor, William E. Diabetes, fish oil, and vascular disease. Annals of Internal Medicine, Vol 123, No 12, December 15, 1995, pp950-52. Oilofpisces.com.
10. Medical researchers in New Zealand provide convincing evidence that an increased consumption of fish oils helps reduce the risk of developing prostate cancer.
Norrish, A,E, et al. Prostate cancer risk and consumption of fish oils: A dietary biomaker-based case-control study. British Journal of Cancer, Vol. 81, No.7, December 1999, pp.1238-42
11. In the area of arrhythmia, most clinical studies have shown that Omega-3 fats reduces this condition in humans.
Gissi-Prevenzione Investigators. Lancet. 1999;354:447-455
Mozaffarian D, et al. Circulation. 2004;110:368-373
Djousse L, et al, J Am Coll Cardiol. 2005;45:1716-1722
Calo L, et al. J Am Coll Cardiol. 2005;45:1723-1728
Raitt MH, et al. JAMA. 2005;293:2884-2891
This information was compiled as a free service from sources available on the internet. When dealing with issues of health, nothing can substitute for the opinion of a qualified physician. Any health claims made on this page are claims made by others on the internet, and cannot be independently verified by us. Every consumer of flax seed should do their own research and draw their own conclusions about the health benefits of flax seed or any other nutritional supplement. - Flaxseedpro.com
