Just the flax…

"Wherever flax seed becomes a regular food item among people, there will be better health."
~Mahatma Gandhi

Flaxseed comes from the blue-flowered flax plant mainly grown in North Dakota, Montana and western Canadian prairies. Rich in the omega-3 essential fatty acid (ALA) as well as high in dietary fiber, flax is loaded with nutrients that help keep us healthy and well.

+General Information

+Flax

Flax

Flax (also known as Common Flax or Linseed) is a member of the genus Linum in the family Linaceae. It is an erect annual plant growing to 120 cm tall, with slender stems. The leaves are slender, lance-shaped, glaucous green (covered with a grayish, bluish, or whitish waxy coating or bloom that is easily rubbed off), 2-4 cm long and 3 mm broad. The flowers are pure pale blue, 1.5-2.5 cm diameter, with five petals. The fruit is a round, dry capsule 5-9 mm diameter, containing several glossy brown seeds shaped like an apple pip, 4-7 mm long.

Additional general information about flax can be found on the wikipedia at: http://en.wikipedia.org/wiki/Flax.

+Flax in Human History

Flax in Human History

Of the ancient grains, flax may be the most practical. In fact, its Latin name, Linum Usitatissimum, means “most useful.” Since before recorded history, flax has been used by humans for fabric, for cooking and for medicine. Historians weave the magic of flax into ancient history. Records show that the human race has eaten this seed since early times.

Use as cloth

Cultivation of flax is mentioned in both the Bible and the Talmud.* Archaeologists discovered remnants of linen, the cloth derived from flax, in Stone Age Swiss Lake villages, predating the earliest accounts of recorded human history. Ancient Egyptians grew flax along the Nile and wove linen fabrics for clothing, bed sheets, diapers, sails and wrappings for mummies. Recently, at an archeological site in a small village near the headwaters of the Tigris River in Turkey, a small piece of flax linen was found wrapped around a tool handle. This artifact was dated about 7,000 B.C. and is believed to be the oldest piece of cloth ever discovered.

Ancient culinary uses

Flax was also used as a food source. Flaxseed has been found in ancient Greek archeological sites dating back to 1700 B.C. Flax as a food source is mentioned in Greek and Roman history. Pliny is quoted as saying, “What department is to be found in active life in which flax is not employed?” And Bartholomew said, “No herb is so needed and has so many uses to mankind as flax.”

Recommended by ancient physicians

Hippocrates recommended using flaxseed for the relief of abdominal pains. Theophrastus recommended flax meal in hot compresses for the treatment of both external and internal ailments and the use of flax mucilage as a cough remedy. Dioscorides extolled flaxseed's power for “reducing all inflammation inwardly and outwardly.”

Although, the cultivation of flax diminished after the fall of the Roman Empire, its popularity saw a rebound in the eighth century A.D. The famed French leader, Charlemagne was so impressed with herb's usefulness in food, clothing and medicine that he adopted laws and regulations requiring its cultivation and consumption. It is also recorded in the 15th century A.D. that Hildegard von Bingen used flax meal in hot compresses for the treatment of both external and internal ailments. Flax was once again widely cultivated throughout Europe, an expansion that continued to other lands and cultures.

* Traditionally, the Talmud is the supreme sourcebook of Law, as it takes the rules listed in the Torah and describes how to apply them to different circumstances. Although technically not a legal code (other works were created for that purpose), it is the ultimate source material that is used to decide all matters of Halakha (Jewish law).

+Flax in a New Land

Flax in a New Land*

Flax on the North American continent dates back almost 400 years to 1617 when Louis Hébert, the first farmer in Canada, brought it to New France. With time, flax production expanded and moved westward across the continent. By 1875, European settlers were seeding the unbroken western prairie with flax brought from their homelands. Flax flourished in the clean environment and production in the new land advanced.

The coming of two world wars increased demand for flax as a source of oil for many products in the home and factory. Following the Second World War, particularly, commercial production in North America expanded substantially.

Throughout the 50s and 60s, flax products were widely used throughout the world. Oil-based coatings beautified and protected wooden and concrete surfaces and durable linoleum became a popular flooring material. During this time, and beyond, flax formed a part of peoples' diets.

In parts of the world, flax breads and other baked goods are commonplace. Similarly, farmers and animal breeders feed flax to their livestock for maintenance of healthy coat and to improve animals' digestion.

Cultivated flax is of two types: one is grown for the seed and the other for fiber production. In North America, it is primarily the oilseed varieties which are produced commercially.

*courtesy of the Flax Council of Canada – www.flaxcouncil.ca

+Flax for Food, Flax for Fiber

Flax for Food, Flax for Fiber

The flax plant is an annual grown both for its fiber and its seed. The fiber of the flax plant stem is used to make linen fabric. The stem of the fiber plant is slender and tall, about 3½-4 ft, and the fiber consists of the skin surrounding the woody core of the stem. The seeds of the flax plant are collected and used for food purposes.

Flax grown for fiber or for seed is from the same family, but is sewn so that the plants have different growth habits. For fiber purposes the seed is sown thickly ("a close stand") to prevent it from branching, which would ruin it for fiber.

Where seed collection is the objective, the flax is sown thinly so that it may be afforded space to branch out and thus increase the yield of seed. This type of flax has lost its capacity to produce worth-while fiber and the fiber type produces only a limited amount of seed. The seed is small, flat, oily and of a brownish color and is developed in small round capsules, which are attached to the ends of the branches.

The flax flower is typically blue and there are few prettier sights than a flax field in bloom.

+Different Forms of Flax

Different Forms of Flax

Whole and Milled Flaxseed

Both whole and milled flaxseeds are rich in dietary fiber, lignans, protein, and the essential fatty acid, ALA. Careful chewing will break the seed coat of whole flaxseed to allow the release of nutrients contained within, whereas milled flaxseed is already pre-ground. Because of the strong hull of the flaxseed, any flaxseed not chewed will pass through the digestive system unprocessed. It is a personal choice whether to use whole or milled flaxseed.

Ground Flax Meal

Grinding whole flaxseed is easily done by the consumer in a standard coffee bean grinder and results in “full fat” ground flax meal, meaning it still contains all the oil in the seeds (see below for an explanation of “defatted” ground flax meal). Ground flax meal is a wonderful addition to baked goods to add fiber, lignan and omega-3 to traditional recipes. Care needs to be taken because of the oil content (quick browning, reduce additional oil in recipes).

The best flax meal is that which is freshly ground. However, it can be stored for short periods of time in a sealed container in the refrigerator.

Flaxseed Oil

Flaxseed oil results from pressing the oil from the seed. Flaxseed oil provides more ALA (approximately 55-58%) on a per weight basis in comparison to whole or milled seed (approximately 15-18%).

Cold pressed versus heat pressed

In these modern times, production and processing technology seems to lean ever more toward bigger, better, faster, more. But when processing flaxseed for flax oil, the slower the better.

To achieve a truly excellent product, flaxseed needs to be cold-pressed. What is cold pressing? Before answering this question, it is critical to understand modern oil extraction processes. To get the most oil from many plants, the seeds are heated first to loosen the oil so it can be extracted more quickly and easily. This allows the press to run at a higher speed which in turn creates additional heat, thus loosening even more oil from the seed.

However, high heat is the enemy of flax oil. Heat triggers the oil to break down and begin to go rancid. Therefore, flaxseeds are cold pressed. The seeds are kept at room temperature and the screw press moves very slowly so as not to generate any excess heat from the pressing and attrition process. The oil that results from this process is clear and flavorful.

Extra Virgin

We see this term on several oil types, but what does it really mean? Extra virgin oil is the oil from the first pressing that has not been filtered or further refined in any way.

What is left after the oil extraction process?

Cold pressed flaxseed results in two products: flax oil and defatted ground flax. “Defatted” is a bit of a misnomer because cold pressing does not extract all of the oil from the seeds and therefore there is still a low oil content in the meal. This product is very useful as a baking ingredient to add fiber, lignan and omega-3 to traditional baked goods. It is also extremely valuable as an addition to many pet foods and livestock rations. Animals need the essential fatty acids and nutrients available in flax as much as humans.

+Storage of Flax Products

Storage of Flax Products

Whole Flaxseed can be stored at room temperature for up to one year.

Ground flaxseed is more susceptible to oxidation and therefore rancidity. As a result, grinding whole flaxseed in a coffee grinder just prior to use ensures the highest quality. Ground flaxseed can be stored in an airtight, opaque container and refrigerated for up to 90 days. For long term storage, ground flax can be stored in the freezer.

Flax oil should be kept in an airtight, opaque container and refrigerated. Flax oil can also be stored long term in the freezer.

What if my flax oil does become rancid?
If an opened container of flax oil is not kept refrigerated, it will eventually go rancid, which results in it having a bitter taste. So should you throw it away? No. Remember the Latin name of flax is Linum Usitatissimum, which means “most useful.” Flax oil, also known as linseed oil, has many uses beyond human nutrition. You can use flax oil the same way you would use linseed oil: beautify and protect any wood product, seal and protect concrete, protect metal tools such as shovels from rust, lubrication.

+Using Flax in Cooking

Using Flax in Cooking: Stability of Flaxseed

Baking

Studies have shown that both the ALA and lignans in flaxseed remain stable under common baking temperatures of 350ºF (178ºC). Muffins containing whole or ground (flour) flaxseed or oil (15g/kg) showed no differences in levels of lipid oxidation products (i.e. oxygen derived breakdown) when compared to muffins containing wheat flour with no flax ingredients. In baking, ground flax can be substituted for the fat used in recipes at a ratio of 3:1. For example, 1¾ cups (375 mL) of ground flaxseed can replace ½ cup (125 mL) of butter, margarine, cooking oil, or shortening. Adding whole or ground flaxseed or oil to baked goods such as muffins and breads is an excellent way to obtain the healthy constituents found in flax.

Frying

Using flax oil for frying is not recommended as once the oil is extracted from the seed, the polyunsaturated fatty acids may undergo thermal oxidation when exposed to the high temperatures used in food frying. This will give off flavors and odors to the finished product.

References

· Chen, Z.Y., Ratnayake, W.M.N., Cunnane, S.C. 1994. Oxidative stability of flaxseed lipids during baking. J Am Oil Chem Soc; 71:629-32.
· Wanasundara, P.K., Shahidi, F. 1998. Process-induced compositional changes of flaxseed. Adv Exp Med Biol; 434:307-25.

+Difference between Brown and Yellow Flaxseed, Solin and Linola™

Difference between Brown and Yellow Flaxseed, Solin, and Linola™

Brown and yellow flaxseeds both contain the same nutritional benefits in terms of ALA, lignan, protein and dietary fiber content. It is a matter of personal choice which seed is consumed as both are rich in all the nutrients for which flax is known.

It is important to note, however, that another type of flaxseed exists that closely resembles yellow flaxseed but is actually a derivative of flax known as Solin. Solin contains low levels of ALA (<5%). Solin varieties, such as Linola™, are used to produce a vegetable oil that is used primarily for frying applications.

+Flaxseed for Industrial Use

Flaxseed for Industrial Use

Products of the flax plant have used for over 5000 years. The ancient population used flax for a wide variety of uses including food, illumination, medicine and fiber.

Flaxseed was first introduced to the United States by the early colonists, primarily for the production of fiber for clothing. As the United States grew and more buildings were constructed, the need for linseed oil for use in paints increased. There was also an increased demand for linseed meal for livestock and poultry feed. As a result, the linseed oil processing industry was developed in the late 18th century.

Today, products of the flax plant have found wide usage and have grown in number and importance. Their expanded use over the years has been an important factor in the United States agriculture and industrial economy. Most of the flaxseed is produced in North Dakota and processed to linseed oil and linseed oil meal. The industrial processors pursue and fund their programs of research and development and marketing strategies on paints and coatings, etc.

Flaxseed

Flaxseed - sometimes referred to as linseed - is the seed of the flax plant. The primary industrial use for flaxseed other than seed for planting is for processing to obtain linseed oil and linseed meal.

· Flax / Linseed Oil
    –Linseed oil, which has been produced in this country since 1793, has enjoyed wide usage in many industries. Up until World War I, linseed oil was the main product available for protective coatings and other manufactured items.
    –Linseed oil can be used as a drying oil vehicle in paints, varnishes, lacquers, enamels, oilcloth, linoleum, oil clothing, tarpaulins and tenting, patent leather, textiles, printing inks, soap, shoe polish and other specialty items.
· Flaxseed / Linseed Meal
    –Linseed meal is a byproduct of flaxseed after it is crushed for linseed oil. The product is used as a high-protein animal and poultry feed. Linseed meal has a unique combination of amino acids in the protein, which produces a glossy, healthy coat for animals. Because of this, horse breeders throughout the United States use linseed meal.

Flax Fiber

Flax is also grown for the fiber produced from the stem of the plant. The fiber is processed to make the finest paper and linen products. Because it is a durable product, the fiber is also used to make mulches for horticultural use.

+Flax for a New Millennium

Flax for a New Millennium

As we head into the 21st century, new markets for flax worldwide are soaring. These are partly fuelled by a movement which distinguishes flax as a nutritious food.

Naturally Nutritious Flax

Following the long-established eating patterns of other populations, North Americans are enjoying more flax breads and baked goods. The use of flax in breads, bagels and other baked goods has tripled demand for flax in the food industry in North America this decade.

Omega-3 enriched foods offer more food choices to consumers seeking to increase the omega-3 content of their diet. For example, omega-3 enriched eggs from laying hens fed a special flax diet are gaining popularity among consumers on the North American continent and abroad. Other food products, such as omega-3 enriched pork, are produced by including flax in animal rations. Still other animal producers add flax to feed rations for better animal health. In the pet food industry, flax is a common ingredient in premium brands.

Environmentally Friendly Flax Products

The flax industry is also springing forward with other flax products for a new century. Environmentally-friendly flax products suit not only the world of today, but also that of the future. In manufacturing, new linseed oil products like Archer #1™ and Dilulin™ have been formulated for modern products. These linseed oil products help manufacturers make their goods with less pollution.

In paints, stains and other coatings

Dilulin, manufactured by Cargill Limited, substitutes for petroleum-based solvents in a wide range of paints, stains and other coatings. It provides good coverage and protection, while reducing solvents, which contribute to pollution and smog. Solvent reduction is mandatory in many jurisdictions throughout the world. By adopting Dilulin, manufacturers reduce solvent use and meet environmental regulations.

In particleboard manufacturing

Archer #1, produced by Archer Daniels Midland Co. (ADM), also satisfies environmental concerns. Archer #1 acts as a co-adhesive in particleboard and hardboard manufacturing. It replaces some petro-chemicals in these wood products, thereby reducing the discharge of pollution-causing compounds during the manufacturing process. The composite wood products' industry has experienced enormous growth recently, and ADM estimates the current US market to exceed $500 million.

In flooring products

Linoleum was invented in England in 1863 by Frederick Walton who coined the name linoleum from the Latin name, linum , which means flax, and oleum , which means oil. Later in the century, Michael Nairn, a flooring manufacturer in Kirkcaldy, Scotland perfected the flooring, introducing qualities such as inlaid patterning — a feature seen today.

Linoleum is a flooring that is manufactured by oxidizing linseed oil to form a thick mixture called linoleum cement. The cement is cooled and mixed with pine resin, and wood flour to form sheets on a jute backing. The term, linoleum is often used incorrectly to describe any sheet flooring, when in fact flooring can be made from other materials such as polyvinyl chloride.

The First Choice for the Environment

Linoleum flooring is based on a century-old recipe that features linseed oil (the oil in flax). While exhibiting all the craftsmanship of old, present-day linoleum flooring is produced in ultra-modern facilities in the European Union. For environmental reasons, linoleum is often architects' first choice for flooring.

Linoleum shows superiority where environment plays a large part in the choice of flooring; you'll find linoleum in prestigious educational facilities, in hospitals and government buildings all over the world.

Architects choose linoleum because it satisfies clients' needs to be environmentally responsible. In life cycle assessments of products that deal with factors like toxicity and the depletion of natural resources, linoleum's environmental “footprint” is small. As a result, linoleum brands, such as the Artoleum™ and Marmoleum™ made by Forbo, have earned environmental certification from the countries of Austria, Australia, Germany, the Netherlands, New Zealand and Scandinavia.

Natural ingredients

Three factors make linoleum friendly to the environment:

· linoleum is made of sustainable, natural ingredients
· it lasts a very long time
· it disposes well.

Environmental tests on linoleum have been conducted, production processes mechanized, and factories modernized. Through it all, linseed oil from Canadian flax remains the main ingredient. Linseed oil, hardened onto the canvas of sailcloth, was the prototype for the first linoleum flooring in the 1800s and linseed oil remains as the key ingredient of new formulations for linoleum. This ingredient has not changed over time because of linseed oil's unique properties. Linseed hardens upon exposure to the air, making it a natural coating material. Linoleum floors last for 20 years or more.

Because flax is an annual crop of the western Canadian prairies, the source of linseed oil will never be depleted. The same cannot be said for finite oil resources from which other types of sheet flooring are manufactured.

The natural ingredients in linoleum are:

· Linseed oil (from flax)
· Rosins, tapped from pine trees
· Wood flour, ground from forest timbers
· Limestone
· Natural pigments
· All the materials are layered onto a natural jute backing.

Easy Disposal

When discarded, linoleum flooring decomposes well in landfill sites. Linoleum is biodegradable and does not release harmful gases or toxins into the air as it breaks down.

Rooted in the past, manufactured in “high-tech” production environments, and designed for the future— linoleum is an ideal flooring for today's world.

*courtesy of the Flax Council of Canada

+Nutritious Flax

+Nutritional Properties of Flaxseed

Nutritional Properties of Flaxseed

Typically flaxseed consists of approximately 40% fat, 28% dietary fiber, 21% protein, 4% ash, and 6% carbohydrates such as sugars, phenolic acids, lignans, and hemicellulose. Extensive scientific research over the past few decades has revealed numerous nutritional benefits of flaxseed due primarily to its fat, lignan, dietary fiber, and protein content.

FLAXSEED NUTRITIONAL ANALYSIS
Nutrients per 100 g		Minerals mg/100g
Calories	492.0 kcal	Calcium	200.0 - 255.0
Total Fat	34.0 - 42.0 g	Copper	1.0
Saturated Fat	3.2 - 4.0 g	Iron	5.0 - 6.2
Polyunsaturated Fat	22.4 - 30.0 g	Magnesium	362.0 - 421.0
Linoleic	4.3 - 6.0 g	Manganese	2.5 - 3.2
Alpha - Linolenic	18.1 - 24.0 g	Phosphorus	498.0 - 642.0
Monounsaturated Fat as oleic	6.9 - 8.0 g	Potassium	681.0 - 831.0
Trans Fat	0.0g	Sodium	27.0 - 34.0
Total Carbohydrate	30.0 - 38.0 g	Zinc	4.2 - 5.0 µg/100 g
Dietary Fiber	28.0 g	Selenium	5.0 mg/kg
Protein	8.0 - 21.0 g	Aluminum	3.00
Vitamins		Barium	2.00
Tocopherols/vit E (mg ATE)	5.0 mg/100g	Cadmium	0.25
Ascorbic acid/vitamin C	0.50 - 1.30	Chromium	<1.00
Thiamin/vitamin B1	0.17 - 0.53	Cobalt	0.17
Riboflavin/vitamin B2	0.16 - 0.20	Lead	<0.25
Niacin/nicotinic acid	1.40 - 3.21	Molybdenum	<0.50
Pyridoxine/vitamin B6	0.50 - 0.90	Nickel	1.70
Pantothenic acid	0.57 - 1.50 µg/kg	Tin	<3.00
Folate	112.0 - 278.0
Biotin	6.0

A range of values is provided which reflects differences in nutrient content of flaxseed due to environmental effects such as temperature and rainfall on seed development. Vitamin E values are given in ATEs (Alpha-tocopherol equivalents): 1mg alpha-tocopherol = 1 mg ATE x 0.8 mg alpha-tocopherol/mg ATE

References

· Adapted from: USDA Nutrient Data Laboratory website (http://www.ars.usda.gov/nutrientdata)
Vaisey-Genser, M. and Morris, D.H. Flaxseed: Health Nutrition and Functionality. Flax Council of Canada. Winnipeg, Manitoba.

Weight and calorie content of flaxseed (per specific measurement)
Ground Flaxseed
250 mL	1 cup	130 grams	4.5 ounces	585 calories
15 mL	1 Tbsp	8 grams	0.3 ounces	36 calories
5 mL	1 tsp	2.7 grams	0.1 ounces	12 calories
Whole Flaxseed
250 mL	1 cup	180 grams	6.3 ounces	810 calories
15 mL	1 Tbsp	11 grams	0.4 ounces	50 calories
5 mL	1 tsp	4 grams	0.1 ounces	18 calories

Reference

· Analysis by American Oil Chemist's Society (AOCS) Official Method Am 2-93.

+Nutritional Properties of Flaxseed vs. Oil vs. Meal

Nutritional Properties of Flaxseed: Whole, Ground and Oil

Ground Flaxseed	Whole Flaxseed	Flaxseed Oil
	1 Tablespoon	2 Tablespoon
Ground Flaxseed	Omega-3= 1.42g Omega-6= 0.32g	Omega-3= 2.84g Omega-6= 0.64g
Whole Flaxseed	Omega-3= 2.4g Omega-6= 0.62g	Omega-3= 4.8g Omega-6= 1.24g
Flaxseed Oil	Omega-3= 7.25g Omega-6= 1.73g	Omega-3= 14.5g Omega-6= 3.45g

+The Importance of an Optimal Omega-6 to Omega-3 Ratio

The Importance of an Optimal Omega-6 to Omega-3 Ratio

An optimal dietary ratio of omega-6:omega-3 fatty acids is critical for proper functioning of body cells. This is because the omega-6 and the omega-3 fatty acid families form different eicosanoids with different activities and they compete with one another for the enzymes responsible for the synthesis of these eicosanoids. For instance, some eicosanoids stimulate pro-inflammatory and hypertensive events whereas other eicosanoids have opposite effects. Thus, a proper balance of essential fatty acids in the diet is important. For optimal health, Health Canada recommends an omega-6:omega-3 fatty acid dietary ratio of 4:1 to 10:1. The U.S. Food and Drug Administration has yet to set an official recommendation in this area.

It is speculated that in today's Western society the ratio of omega-6:omega-3 fatty acids may be as high as 20-30:1. Today's elevated dietary omega-6:omega-3 ratio is largely attributed to the plethora of vegetable oils currently available and consumed that are high in the omega-6 fatty acid, LA.

A distinction needs to be made, however, between LA, which is widely available, and another omega-6 fatty acid, gamma linolenic acid (GLA), which has numerous health benefits. GLA has been shown promise in the treatment and prevention of symptoms associated with rheumatoid arthritis, diabetes, skin problems and most recently, immune system disorders. A healthy body can convert LA into GLA, but due to a number of lifestyle (i.e. high meat intake) and environmental factors (i.e. pollution) this conversion is limited, leaving many in today's society deficient in GLA.

Technological developments, such as food processing, have also depleted much of the ALA and omega-3 content from foods, which further contributes to an imbalanced omega-6:omega-3 ratio. Overall, we are consuming too much LA and not enough ALA and other omega-3 fatty acids, a situation that may negatively impact health.

A great deal of attention, therefore, has been focused on ALA and the omega-3 fatty acid family due to their deficiency in today's diet, as well as their beneficial effects in numerous clinical conditions.

References

· Health and Welfare Canada. 1990. Nutrition Recommendations. The Report of the Scientific Review Committee. Department of Supply and Services. Cat. No.H49-42/1990E. Ottawa, ON.
· Simopoulos, A.P. 1999. Essential fatty acids in health and chronic disease. Am J Clin Nutr; 70(suppl):560S-9S.

+Recommended Intake of Flax and Flaxseed Oil

Recommended Intake of Flaxseed and Flaxseed Oil

At the present time, there is no Recommended Dietary Allowance (RDA) for EFAs in the United States. However, Health Canada has established a Recommended Nutrient Intake (RNI) for EFAs, specifying the minimum daily intake of ALA should be 0.5% of total energy. Similarly, the British Nutrition Task Force also recommends a minimum daily intake of 0.5% energy from ALA.

In September of 2002, the National Academy of Sciences' Institute of Medicine (IOM) released recommendations for several dietary constituents directed towards reducing the onset of chronic disease. The Health and Human Service's Office of Disease Prevention and Health Promotion (U.S.) commissioned the report, “Dietary Reference intakes for Energy, Carbohydrates, Fiber, Fat, Protein and Amino Acids (Macronutrients),” in collaboration with Health Canada. In this report, the IOM set an acceptable level of intake of ALA as 1.6 grams/day for men and 1.1 grams/day for women. To put the Health Canada recommendation into perspective, based on an average intake of 2500 calories per day, the following forms of flax would provide the RNI for ALA:

Flaxseed oil: 2 to 3 grams of flaxseed oil, which is equivalent to 2 to 3 softgels (1000mg), or approximately 2 mL (½ tsp) of oil. Whole or ground flaxseed: Approximately 15 to 25 mL (1-2 Tbsp) of ground flaxseed (approximately 30g) may provide adequate supplementation of both ALA and lignans.

The Flax Council of Canada recommends the following:

Like any fibrous food, flax can upset your digestion if you add too much too quickly. In a balanced diet, eating 5 g (1 teaspoon) of flax oil or 8 g (1 tablespoon) of milled flax daily provides enough ALA to meet dietary needs.

References

· National Research Council. 1989. Lipids. In: Recommended Dietary Allowances, 10th ed. National Academy Press. Washington, DC, pp. 44-51.
· Simopoulos, A.P. 1999. Essential fatty acids in health and chronic disease. Am J Clin Nutr; 70(suppl):560S-9S.
· British Nutrition Foundation. 1992. Recommendations for intakes of unsaturated fatty acids. In: Unsaturated Fatty Acids: Nutritional and Physiological Significance. Chapman & Hall. London, UK, pp.152-163.
· Anon. Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Protein and Amino Acids (Macronutrients). 2002. National Academy of Sciences, Institute of Medicine, Health and Human Service's Office of Disease Prevention and Health Promotion (U.S.).

+Flax as the Best Choice for Omega-3 Fatty Acids from Plants

Flax is the Best Choice for Omega-3 Fatty Acids from Plants

Flaxseed oil contains more than three times as much omega-3 fatty acids than omega-6 fatty acids. The omega-6 to omega-3 ratio of flaxseed is 0.3:1. When comparing to other common plant based oils, corn oil has an omega-6:omega-3 ratio of 58:1, soybean oil 7:1, and canola oil 2:1. Due to the current high dietary intake of the omega-6 fatty acid LA, coupled with the deficiency of omega-3 fatty acids in today's typical North American diet, flaxseed oil clearly provides the best overall dietary EFA ratio. Supplementing the diet with flaxseed provides a good source of the plant based omega-3 fatty acid ALA, low levels of LA as well as a healthy and optimal omega-6:omega-3 ratio.

References

· Bhatty, R.S. 1995. Nutrient composition of whole flaxseed and flaxseed meal. In: Flaxseed in Human Nutrition. eds. S.C. Cunnane and L.U. Thompson. AOCS Press. Champaign, IL, pp. 22-42.
· Vaisey-Genser, M., Morris, D.H. Flaxseed - Health, Nutrition and Functionality. Revised Edition, p. 24.

+Flax Is an Excellent Source of Dietary Fiber

Flax is an Excellent Source of Dietary Fiber

Flaxseed contains approximately 28% dietary fiber, with a ratio of soluble to insoluble fiber between 20:80 and 40:60. The insoluble dietary fiber fraction plays an important role in the relief of constipation, a common problem among many individuals who consume low fiber diets, are inactive, or are using certain medications for other conditions but that may promote constipation. Diets high in insoluble fiber result in a healthy bacterial environment in the colon, which may have protective effects against colon cancer.

The soluble dietary fiber fraction of flaxseed is found primarily as mucilage gums, which have been shown to play a role in lowering serum cholesterol levels, an effect that ultimately benefits cardiovascular health.

References

· Hadley, M., Lacher, C., Mitchell-Fetch, J. 1992. Fiber in Flaxseed. Proc. Flax Inst. 54: 79-83.
· Herbert, V. et.al. 1995. Dietary Fiber. In: Total Nutrition, The Only Guide You'll ever Need. Mount Sinai School of Medicine pp. 139-147.

+Flax Is an Excellent Source of healthy Fats

Flax is an Excellent Source of Healthy Fats

Flaxseed possesses a very healthy fatty acid profile. The oil from the seed is low in saturated fat (approximately 9%), contains moderate amounts of monounsaturated fat (approximately 18%), and is high in polyunsaturated fats (approximately 73%).

Flaxseed oil does not contain trans fatty acids, which have been implicated in significant increases in coronary heart disease risk.

Of the nutritionally beneficial polyunsaturated fats, almost 16% belong to the omega-6 family primarily as linoleic acid (LA), whereas the remaining 57% belong to the omega-3 family primarily as alpha-linolenic acid (ALA).

Both LA and ALA are essential fatty acids (EFAs). EFAs are termed essential because they are "essential to life", meaning they cannot be produced by the body and therefore must be obtained from the diet. EFAs are incorporated into the membranes of our body cells to keep them fluid. As a result, they act as "gatekeepers" to allow the entry into cells of important nutrients as well as the removal of toxins.

More importantly, EFAs are converted to hormone like substances known as eicosanoids that effect physiological functions such as cell growth and division, platelet aggregation (blood clotting), inflammatory responses, hemorrhage, vasoconstriction and vasodilation of blood vessels, blood pressure, and immune function. The activity of the eicosanoids impacts clinical conditions involved in cardiovascular health, inflammatory disorders, immunity, and certain cancers.

+Flax Is an Excellent Source of Lignans

Flax Is an Excellent Source of Lignans

Flaxseed is one of the richest sources of lignans providing 75-800 times higher levels than other plant sources. Lignans represent approximately 0.7 to 1.5% of flaxseed. Lignans are phytoestrogens – "phyto" meaning derived from plants, and "estrogen" referring to the hormone produced in the body. Phytoestrogens are beneficial compounds that affect the metabolism of hormones such as estrogen in humans. The major lignan in flaxseed is seicoisolariciresinol diglucoside, commonly referred to as SDG. Once ingested, SDG is converted in the colon to the mammalian lignans enterodiol and enterolactone, which are responsible for numerous beneficial biological properties.

· Lignans provide protection against certain forms of cancer due to estrogenic and anti-estrogenic activity in the body. Lignan consumption may be particularly beneficial in hormone sensitive cancers such as those of the breast, endometrium and prostate. A recent clinical trial was conducted involving 50 women diagnosed with breast cancer. While waiting for surgery, half of the women received muffins containing 25 g of milled flaxseed daily while the other half received ordinary muffins. The women who received the flaxseed muffins had slower-growing tumors compared to the other group. A further study was conducted with 116 women suffering from cyclical mastalgia (breast pain). Women were fed either a muffin containing 25g of flaxseed or a placebo for 4 menstrual cycles. The women who received the flax muffins had significant reductions in breast swelling and pain. Mastalgia has been linked to the development of certain forms of breast cancer.
· Lignans from flaxseed exhibit strong antioxidant properties which may play a positive role in certain cancers. This characteristic of lignans may also be responsible for reductions in atherosclerotic plaque formation noted in animal studies.
· The development of both Type-1 and Type-2 diabetes has been shown to be due, in part, to oxidative stress. The flax lignan SDG has been found to be effective in lowering the onset of both types of diabetes due to its potent antioxidative ability.
· Flax lignans also have the ability to lower serum cholesterol, an effect believed to be due to a modulation of enzymes involved in cholesterol metabolism.

References

· Thompson, L.U. 1995. In: Flaxseed in Human Nutrition. eds. S.C. Cunnane and L.U. Thompson. AOCS Press. Champaign, IL., pp. 219-236.
· Tham D.M., Gardner C.D., Haskell W.L. 1998. Clinical review 97: Potential health benefits of dietary phytoestrogens: a review of the clinical, epidemiological, and mechanistic evidence. J Clin Endocrinol Metab; 83(7):2223-35.
· Thompson, L., Li. T., Chen, J., Goss, P.E. 2000. Biological effects of dietary flaxseed in patients with breast cancer. Abst. 23rd Ann Breast Cancer Symposium. San Antonio, TX. December 6 - 9.
· Goss, P.E., Theriault, M., Pinto, S., Thompson, L. 2000. Effects of dietary flaxseed in women with cyclical mastalgia. Abst. 23rd Ann Breast Cancer Symposium. San Antonio, TX. December 6 - 9.
· Prasad, K. 1999. Reduction of serum cholesterol and hypercholesteroliemic atherosclerosis in rabbits by secoisolariciresinol diglucoside isolated from flaxseed. Circ; 99(10):1355-62.
· Kitts, DD., et.al. Antioxidant activity of the flaxseed lignan secoisolariciresinol diglucoside and its mammalian lignan metabolites enterodial and enterolactone. Mol Cell Biochem; 202(1-2):91-100.
· Prasad, K. 2000. Oxidative stress as a mechanism of diabetes in diabetic BB prone rats: Effect of secoisolariciresinol diglucoside (SDG). Mol Cell Biochem; 209: 89-96.
· Prasad, K. 2001. Secoisolariciresinol diglucoside from flaxseed delays the development of type 2 diabetes in Zucker rat. J Lab Clin Med; 138:32-9.
· Sanghvi, A., et.al. 1984. Inhibition of rat liver cholesterol 7-alpha hydroxylase and acetyl Coa:cholesterol aceyl transferase activities by enterodiol and enterolactone. In: Kritchevsky D, ed. Proceedings of the Symposium on Drugs Affecting Lipid Metabolism. New York: Plenum Press. pp. 311-22.

+Flax Is an Excellent Source of Protein

Flax Is an Excellent Source of Protein

The protein found in flaxseed is very similar to that of soybean protein, which is considered one of the most nutritious plant proteins. This is due to the type of amino acids present, which are the building blocks of protein. Flaxseed contains numerous "essential amino acids," which the body cannot produce and therefore must obtain from the diet. Flaxseed protein has significance to vegetarians relying on plant sources to meet their daily protein requirements.

+Adding Flax to Your Diet

Adding Flax to Your Diet

Flax adds a pleasant, nutty taste to foods. You can buy flax by the scoop, vacuum pack, bottle or capsule, or find it in some favorite foods. Here are some ways to use flax.

Whole flax seeds add color and crunch to foods. You can sprinkle flax seeds on top of home baking or mix them into dough. However, to obtain benefit from flax, the seeds must be carefully chewed or you should first grind the flax seeds. The outer hull of the seed is very difficult to digest.
Ground flax (flax meal) is the result of grinding whole flax seeds to break their tough outer skin, creating a light-colored powder. Ground flax is sold in a vacuum package, or you can prepare it yourself in a coffee grinder. You can sprinkle ground flax on cereal, or add it to dough, batters, casseroles and other cooked foods.
Flax oil is sold in bottles. The oil is extracted from whole flax seeds, using a cold-press process especially developed for plant oils. Pour flax oil on fresh salads. Flax oil provides ALA, but no fiber or lignans, unless lignans are added back in.
Gel capsules of flax oil are sold as a dietary supplement. You should follow the manufacturer's recommended dosage.
Omega-3 enriched eggs contain extra omega-3 fatty acids from flax fed to hens. You can use omega-3 eggs wherever you would use regular eggs – there's no taste difference, only nutrition enrichment. If eaten on a regular basis, omega-3-enriched eggs make a substantial contribution to your need for omega-3 fatty acids. The caloric value and protein content of omega-3 enriched eggs are similar to that of regular eggs.
Omega-3 enriched foods, such as yogurt and milk, may contain flax oil, while flax baked goods, such as breads, can include milled or whole flax. Or use ground flax or flax meal to enrich your favorite foods yourself.

*courtesy of the Flax Council of Canada – www.flaxcouncil.ca

+Flax Substitutions in Recipes

Flax Substitutions in Recipes

Flax can replace fat or eggs in a recipe.

Fat Substitution Instructions: Use a 3:1 ratio when substituting flax for oil in a recipe. For example, 3 tablespoons of milled flax can replace 1 tablespoon of butter, margarine, shortening or vegetable oil.

3 tablespoons milled flax = 1 tablespoon butter, margarine, shortening or vegetable oil

Egg Substitution Instructions: For every egg being replaced, mix 1 tablespoon milled flax with 3 tablespoons water in a small bowl and let sit for one or two minutes. The mixture will become gel-like. Add to your recipe as you would an egg.

1 tablespoon milled flax + 3 tablespoons water = 1 egg

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*These statements have not been evaluated by the FDA. The information provided is intended solely for informational and educational purposes. Our products are not intended to diagnose, treat, cure or prevent any disease. They are intended to be included as part of a healthy diet that includes regular exercise. Please consult a medical or health professional regarding questions about your health.