All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Lentils

Lettuce

Mangoes

Mayonnaise

Melons

FLAX

Typical serving size:

1 to 2 Tbsp, ground (7 to 14 g)

HOW IT HARMS

Fetus and nursing infants Bleeding problems

WHAT IT HEALS

Heart disease High cholesterol Symptoms of menopause Cancer Constipation Flaxseed, traditionally known as linseed, is a tiny seed packed with a variety of components that can play an important role in your diet
It is inexpensive and has a pleasant nutty flavor
There is no recommended daily amount, but many studies use 1 to 2 Tbsp of ground flaxseed daily
Flax is available in different forms
Flaxseed oil provides the omega-3 fatty acids that flaxseed does, but not the fiber
Flaxmeal is ground flaxseed that can be incorporated in baking recipes and smoothies

Health Benefits

Helps prevent heart disease
Flax is a rich source of alpha-linolenic acid (ALA), an omega-3 fatty acid, which aids circulation by reducing the stickiness of blood platelets
Flax also contains soluble fiber, which helps lower cholesterol levels and consequently lowers heart disease risk
Studies at the University of Toronto showed that 25 to 50 g of flax per day helped lower blood cholesterol significantly
Relieves mild menopausal symptoms
Flax contains lignans, which convert in the body to compounds similar to estrogen
Thus, eating flaxseed may improve mild menopausal symptoms caused by reduced estrogen levels, but you have to take enough: Taking 40 g of flaxseed daily helps reduce hot flashes and night sweats in women with mild symptoms, but a lower dose of 25 g per day may not have an effect
May help protect against certain types of cancer
A 2007 study showed that flaxseed reduced growth of breast cancer cells in mice
More human studies are still needed to find out if the effects hold true for humans
May help relieve constipation
Flax is a great source of soluble and insoluble fiber, which promotes regular bowel movements
50% of flaxseed oil is made of alpha-linolenic acid, a heart- healthy omega-3 fatty acid

Health Risks

Fetus and nursing infants
Because flax acts like the hormone estrogen, it can pose a risk for fetuses and nursing infants, although more research is needed
To be safe, do not consume while pregnant or nursing
Blood clotting
It may increase the risk of bleeding in people with bleeding disorders
Avoid flax if you have a bleeding disorder

Allergies

Stir flaxmeal into a smoothie

Add a splash of flaxseed oil in salad dressings

Sprinkle flaxmeal onto a yogurt fruit parfait

WARNING

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FOOD-DRUG INTERACTION

Because the lignans in flax are phytoestrogens, it may affect drugs such as tamoxifen that are being used to treat hormone-sensitive conditions; while some research suggests that it helps these conditions, more studies are needed
Talk to your doctor before eating flax while on tamoxifen, or if you have hormone-sensitive ailments such as breast or uterine cancer, endometriosis, or fibroids

Buying Tip

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Buy whole flax if you have a blender or food processor in which you can grind it yourself, because the lignans in flaxseed are much better absorbed by the body if the seeds are eaten ground or crushed
Or you can buy it already ground

In the grocery, you can find flaxseeds and flaxmeal on the same aisle as flour
Often, flaxseed oil is found in the pharmacy section

Storing Tips

Flaxseed oil should be kept in the fridge and has limited shelf life; check best-before date

Once ground, store what you don’t use in an airtight, opaque container in the fridge or freezer