Ground Flax Seed--A Powerhouse of Nutrition

Flax is one of the healthiest foods in the world. Just a quarter cup of ground flax seed gives you more protection against cancer than 60 cups of broccoli!

Flax seed is the richest source of omega 3 fatty acid. The next best source is fish, but you would have to eat about a pound of fish to equal the omega 3's in 1/4 cup of ground flax seed. And flax seed has the ideal ratio of omega 3 to omega 6 fatty acids, 2-3:1.

Flax is an excellent source of both soluble and insoluble fiber, protein, minerals, calcium, phosphorous, potassium, and vitamins A, B1, B2, C, D and E. It also contains a nutrient called lignans, which is associated with the prevention of cancers of the reproductive system.

Ground flax seed promotes well-being and may help:

• Control blood sugar
• Relieve constipation
• Lower cholesterol
• Lower blood pressure
• Increase metabolism
• Reduce cancer risk
• Reduce arthritis pain
• Reduce symptoms of asthma, allergies, eczema, and ADD
• Reduce symptoms of PMS and menopause
• Fibromyalgia
• Depression
• and more

There are two types of flax seed, brown and golden. The golden is a rounder, plumper seed, while the brown is a flatter seed. Nutritionally, they are equal so either one is excellent to consume. Many people prefer the flavor of the golden flax seed as it has a mild, nutty flavor while the brown flax seed sometimes has a bitter taste.

To add flax into your daily diet, start by taking one tablespoon of flax seed, grind it into meal, and then incorporate the ground seed into your diet. After a week or two, increase to two tablespoons and continue to add more every few days until you are taking the full dose of 1/4 cup ground daily. This will allow your body time to adjust to the higher fiber content.

Be sure to drink plenty of liquid (water is best) throughout the day. Flax absorbs 10-14 times its weight in water. If you don’t drink enough water, the flax could contribute to constipation rather than reducing it.

Our bodies cannot digest the whole seed, so it must be ground first. If not ground, the whole seed will pass through the digestive system, and the nutritional value will be lost. The seed can be ground in a few seconds in a coffee grinder. It can also be purchased pre-ground.

Flax seed is the most nutritious when freshly ground. Once the hull is broken, the oil in the flax begins to oxidize and will become rancid within a few days if not refrigerated. Ground flax seed should be kept in the refrigerator or freezer when not used immediately or within a day or two. Whole seed does not need to be refrigerated and has a shelf life of two years or more.

There are many ways to use flax in your daily diet. Use your own creativity or try some of these suggestions:

• Add ground flax to your bowl of cooked oatmeal or granola.
• Add two tablespoons of ground flax to a fruit smoothie or glass of juice.
• Sprinkle it on a salad for added texture and nutrition.
• Substitute for eggs. Mix 1 tablespoon ground flax seed with 3 tablespoons of water for each egg. Let the mix sit a few minutes before adding it to the recipe.
• Add to soups and casseroles, starting with small amounts and increasing as desired.
• Substitute ground flax seed for a portion of flour in baked goods. Don’t add too much or the baked goods may not rise well.
• Include ground flax in your hummus, peanut butter, or jelly sandwiches.
• Stir some ground flax into applesauce or yogurt for a healthy snack.

Because ground flax seed has such a positive effect on so many body systems, there is no better time than now to start adding it into your diet.

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