THE BENEFITS OF EATING GROUND FLAXSEED . . .
Enjoy all the longevity and prevention benefits of this "super food."

By Jeff Novick, M.S., R.D.

In the last issue of Healthy Times, we identified the most beneficial foods for longevity. Raw, ground flaxseed ranks among the very best of these. Flaxseed has become very popular with researchers because they are rich in lignans (a type of fiber) and omega 3 essential fatty acid, also known as alpha linoleic acid (ALA), both of which are so important for heath.

Recent scientific studies have confirmed that flaxseed can have a positive influence on everything from cholesterol levels to constipation to cancer and heart disease. Here are some of the documented benefits of eating flaxseed.

Relief From Constipation

Eating 50 grams of flaxseed per day helped increase the frequency of bowel movements.

Lowered Risk Of Heart Disease

Women and men who ate 50 grams of ground flaxseed daily averaged a 9 percent drop in total cholesterol levels, LDL (the "bad" cholesterol) decreased 18 percent, and serum lipids (fat in the blood) were 11-16 percent lower.

Lowered Risk Of Cancer

Population studies of diet and disease risk suggest an anti-cancer role for flaxseed in both prostate cancer and breast cancer. Keep in mind that these benefits come from raw, ground flaxseed, not flaxseed oil. Flaxseed oil is pure fat and virtually devoid of all or most of the nutrients found in ground flaxseed.

Flaxseed is an important source of omega 3 fatty acids and other important nutrients that are a valuable addition to a healthful diet.

Why Is Flaxseed Considered So Healthful?

Flaxseed is rich in lignans, a type of fiber associated with a reduced risk of both breast cancer and prostate cancer, and omega 3 essential fatty acid, also known as alpha linoleic acid (ALA), which is essential for health maintenance and disease prevention. In addition, flaxseed is a good source of iron, zinc, calcium, protein, potassium, magnesium, vitamin E, and folate.

Where Can I Buy Flaxseed?

You can buy whole flaxseed and packaged ground flaxseed at most health food stores. Increasingly, supermarkets also are selling flaxseed, in their bulk food sections.

Which Is Better For Me, Whole Or Ground Flaxseed?

Ground flaxseed provides more nutritional benefits than does whole flaxseed. That's because the seeds are very hard, making them difficult to crack, even with careful chewing. Grinding breaks the seeds up, making them easier to digest when eaten. If whole flaxseeds remain unbroken, they may pass undigested through the body.

How Can I Grind The Seeds?

Flaxseed is easy to grind, and you likely have the right tool in your kitchen. Grind flaxseed at home using a coffee grinder, VitaMix, food processor, or blender. Like coffee beans, you can grind flaxseed coarsely or finely. Most recipes call for finely ground flaxseed.

What Is The Difference Between Brown And Golden Flaxseed?

Brown and golden flaxseed provide the same nutritional benefits.

How Should I Store Flaxseed And For How Long?

Whole flaxseed comes in Nature's own finest packaging-it's natural hard hull keeps it fresh. You can store clean, dry, good quality, whole flaxseed handy on their kitchen counter. Ground flaxseed (like all foods that are high in vegetable fat) requires a little more care in handling and storing. It's best to grind whole flaxseeds as you need them to ensure freshness. After grinding, you should refrigerate or freeze the ground flaxseed in an airtight, opaque container. Handled this way, it will keep for up to 90 days.

Is Flaxseed High In Calories?

One tablespoon of whole flaxseed (11 grams) contains about 50 calories, 2.5 grams of protein, 3.5 grams of fiber, 23mg of calcium, 33mcg of folate, and 2.5 grams of essential omega 3 fatty acid. Although flaxseed is over 82 percent fat, over half (57 percent) of the fat in flaxseed is in the form of the omega 3 essential fatty acid.

Are Flaxseed Oil and Flaxseed Oil Supplements As Good As Ground Flaxseed?

No. I do not recommend the use of flaxseed oil or flaxseed oil supplements. Flaxseed oil is pure fat and virtually devoid of all or most of the nutrients (except for vitamin E) found in ground flaxseed. Also, flaxseed oil is a polyunsaturated fatty acid (PUFA), and there is evidence that extracted PUFA oils may suppress the immune system, and possibly increase the growth rate of certain cancers and/or tumors. If you want the benefit of flaxseed, eat the ground seeds and avoid the oil.

Are There Any Downsides To Consuming The Whole Seeds?

Yes. Like all nuts and seeds, flaxseed is very high in calorie density. Therefore, if you are going to use flaxseed, you must do so in moderation and be careful about the portion size. One-and-a-half tablespoons of ground flaxseed will provide an adequate amount of omega 3 fatty acids and has only about 50 calories. I wouldn't recommend that anyone consume more than 2-3 tablespoons of ground flaxseed in a single day.

What's The Easiest Way To Use It?

You can add the ground flaxseed to your morning cereal. I blend ground flaxseed into a fruit smoothie each morning. Some people like to eat the ground flaxseed by itself. They say it has a sweet, nutty flavor.