Flaxseed

Flaxseed is a wonderfully nutritious food that is a rich source of alpha linolenic acid (ALA), lignans, and fiber. ALA is a precursor to omega-3-Fatty acids, a potent natural anti-inflammatory. The lignans in flaxseed are phytoestrogens, which means that they have beneficial hormonal properties. The phytoestrogens of flaxseed have been found to be protective against hormonal cancers such as breast, prostate, and ovarian, as well as a few non-hormonal cancers such as melanoma and lung cancer.

Flaxseed has about 3 grams of fiber per tablespoon, as a mixture of soluble and insoluble fiber, so it can stimulate and support healthy bowel movements. Flaxseed is not digestible in whole form, but ground flax meal is available at health food stores. Ground flax is prone to oxidation and can lose its nutritional qualities with time so if you do purchase ground flaxseed, store it in the refrigerator. You can also purchase whole flaxseeds and then grind the seeds in a coffee or spice grinder and store that in a jar in small quantities in the refrigerator. The whole (pre-ground) flaxseed can be stored in a sealed jar in a dark pantry at room temperature until you are ready to grind more.

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Start with about 1 tablespoon of ground flax meal daily and increase from there depending on how you tolerate it. It can be used in smoothies or shakes or mixed into foods like oatmeal or yogurt. It can also be sprinkled atop salads or soups, as it has a mild nutty flavor. In baking, you can substitute some of the flour in your recipes with flax meal to increase the nutritional content of the baked goods. Keep in mind that flax does not rise and you should not substitute more than 1/3 of flour with flax meal in baking, depending on what your baking goals are.

Be aware that when flax meal is mixed with food that is wet (like oatmeal or a smoothie), it should be ingested within 30 minutes. Otherwise, as it sits for long periods, it can thicken and become less palatable.