A whole new way of looking at flax

THE same plant that may have provided material for your tablecloth or blazer could also help you live longer. The seed of the flax plant, which is the source of linen cloth, has been found to reduce cholesterol and protect against hormone-dependent cancers like breast cancer and prostate cancer.

Flax (also known as common flax or linseed) has the binomial name of Linum usitatissimum. It is a member of the genus, Linum, in the family, Linaceae. It is a food and fibre crop that is grown in cooler regions of the world. Flax fibres are taken from the stem of the plant and are two to three times as strong as those of cotton.
The humble flax plant has helped people to be fed, clothed and healthy for centuries. In fact, flax was probably one of the first crops cultivated by man, perhaps as long ago as 800 B.C.. Even the Bible makes note of the many uses of this versatile plant.
According to other historical records, linseed oil has been used internally as a laxative and externally to soften and soothe skin. Linseed oil is found today as an ingredient in paint varnishes and printers’ inks.
The flax plant was used for the thatching of roofs, and fibres from the stem of the plant provided flax for weaving cloth, either fine linen for clothing or coarse cloth for tents. The seeds of the plant were eaten or pressed to make linseed oil for cooking.
The medical qualities of flax, throughout the years, have ranged from treating colds to helping remove foreign objects from the eye. The average adult needs about three teaspoons of flaxseed in his/her diet. Flaxseed is easy to add to your diet. You can sprinkle a couple of spoonsful of these nutty tasting seeds on your cereal in the morning, or you can bake it in bread or muffins.

Benefits of flaxseed
* Flaxseed is rich in Omega-3 fatty acids, which are a key force against inflammation in our bodies. Mounting evidence shows that inflammation plays a part in many chronic diseases, including heart disease, arthritis, asthma, diabetes, and even some cancers. This inflammation is enhanced by having too little Omega-3 intake (such as in fish, flax, and walnuts), especially in relation to Omega-6 fatty acid intake (in oils such as soy and corn oil). In the quest to equalize the ratio of these two kinds of oils, flaxseed can be a real help.
* Flaxseed is high in fibre: You’d be hard-pressed to find a food higher in fibres, both soluble and insoluble than flax. This fiber is probably mainly responsible for the cholesterol-lowering effects of flax. Fibre in the diet also helps stabilize blood sugar, and, of course, promotes proper functioning of the intestines.
* Flaxseed is high in phyto chemicals: Flax seed is high in phytochemicals, including many antioxidants. It is perhaps our best source of ‘lignans’, which in our intestines convert to substances that tend to balance female hormones. There is evidence that lignans may promote fertility, reduce peri-menopausal symptoms, and possibly help prevent breast cancer. In addition, lignans may help prevent Type 2 diabetes.
Safety and side effects

Concerns about flaxseed revolve around four potential issues.

– Big fibre load: Since flax has such a high fibre content, it’s best to start with a small amount and increase slowly; otherwise, cramping and a “laxative effect” can result.

– Oxidation/Rancidity: The oil in flax is highly unsaturated. This means that it is very prone to oxidation (rancidity) unless it is stored correctly. The very best way is nature’s own storage system –- within the seed.

Flax seeds not exposed to large amounts of heat stay safe to eat for at least a year. However, flax meal, and especially flax oil, are a different story. The meal, stored away from heat and light, will keep fresh for a few months, and the oil must be protected by refrigeration in dark containers, preferably being consumed within a few weeks of opening.

Lignans contain phytoestrogens. Although research has shown them to be beneficial so far, it is unknown what effect high doses of phytoestrogens might have.

– Cyanide: Like many other foods (cashews, some beans, and others), flax contains very small amounts of cyanide compounds, especially when consumed raw. Heat, especially on dry flax seeds, breaks these compounds down. However, our bodies have a capacity to neutralize a certain amount of these compounds, and the U.S. Government agencies say that two tablespoons of flaxseed (~3 T of flax meal) is certainly safe and is probably an “effective dose” for health purposes.

Various researchers who have used up to six daily tablespoons of the seed in different studies indicate that the amounts they had been using was safe.
Flaxseed vs. Flaxseed Meal
Whole flaxseed stays fresh for up to a year if stored correctly. However, they will go rancid more quickly after being ground up into meal. For this reason, many people choose to buy whole flaxseed and grind it into meal themselves (this takes seconds in a blender or coffee grinder). The meal can be purchased, but follow these guidelines:
* Purchase from a source where you’re sure there is rapid turnover.
* Ideally, the meal should be refrigerated at the store.
* The bag should be opaque, as light will accelerate the meal going rancid.
* Vacuum-packed packaging is the best, because it prevents the meal from having contact with oxygen prior to opening.

Note that (a) flaxseeds need to be ground to make the nutrients available (otherwise they just “pass through”) and (b) flaxseed oil alone contains neither the fibre nor the phytochemicals of whole flaxseed meal.
Sources: Book: “Super Lifespan Super Health”, FC&A Publications, 1997. Websites: www.flaxseednutriton.com, www.flax Seeds Selection, Storage, Tips, and Recipes12.htm, www.wikipedia.com,

(By Michelle Gonsalves)

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