'Flax Seed' / Flaxseed for Omega-3 related health
Flax Seed / Flax
"Wherever flax seed becomes a regular food item among the people, there will be
- Mahatma Gandhi.
Flax seed for Health
Properties of flax
Daily flax seed
Flax seed types and shelf-life
How to grind flax
How to consume
Flax seed vs.
How to use flax oil
the 8th century, the emperor Charlemagne so revered the health benefits of flax
seeds that he passed laws and regulations requiring its cultivation and
consumption. Archaeology references flax seed cultivation dating back to ~5000
BC in Babylon. Cloth made from flax fibers was found
in Egyptian burial chambers dating to ~3000 BC. Its
healing properties are mentioned in ~650BC Greek and Roman writings. Ancient
East Indian cultures felt that flax consumption was necessary to reach “nirvana”
– a state of joy and contentment.
Flax seed for Health
Health problems helped by consuming flax seed
(including Spastic Colon, Inflammatory Bowel Disease)
Blood Pressure Control
Helps regulate / stabilize
blood glucose levels -
Useful in diabetes and hypoglycemia;
Buffers excess acid;
re-absorption of bile acids.
Food for good bacteria in
the colon -
which keep the "bad" bacteria in check.
Properties of flax seed
Fiber and MucilagE
“The Perfect Laxative”
Mucilage contained in
flax - acts like a sponge, absorbing water. It also
soothes and protects the stomach and
intestinal linings, prevents irritation and keeps bowel contents slipping
Flax seed is an excellent source of insoluble fiber -
acts like a sweeping brush, moving solid waste out of the intestinal tract.
1/3 Soluble Fiber –
attaches to cholesterol
and together with the mucilage
escorts it from the body,
preventing the cholesterol's reabsorption from the intestines, and thus
reducing blood cholesterol
Highest Food Source of Lignans
Flax seed contains 100 times the lignans
of the next best source -
wheat bran. (Note: Lignans are different to
lignins, which are a type of insoluble fiber).
estrogen when used in moderation; phytoestrogens contained in flax seed
bind to estrogen
receptors (but are less stimulating than
estrogen), and so compete with other
estrogens that would otherwise more strongly stimulate the
Flaxmeal reduced TESTOSTERONE
cancer patients -
at Duke University found that supplementation with ~ 1 oz milled flax combined with low
fat diet over ~1 month resulted
in significant decreases in both total and free
TESTOSTERONE in prostate cancer patients. They also found a decrease in PSA levels
in men with early stage prostate cancer. A later
University study supplementing flaxmeal over 6
months in men with enlarged prostate did not significantly alter
with tumor growth;
Anti-diabetic, anti-lupus and anti-cholesterol.
viral, fungal and bacterial infections.
Highest Food Source of Essential
Alpha Linoleic Acid (ALA)
content help regulate hormones and combat mood swings.
Provides a remedy for the
imbalance so prevalent
in America today - Contains 9%
saturated fatty acids,
18% oleic acid, 16%
and a high 57%
This minimally processed
source resonates in the cell membrane "in tune"
with the frequency of sunlight -
which attracts oxygen to the cell
thereby increasing cellular
FLAX SEED’S OTHER NUTRIENTS
array of minerals and trace minerals;
source of magnesium
(2 Tbsp. seeds = 70mg).
Vitamins E, B1, B2, C and carotene.
carbohydrate food –
1T ground flax has 3g carbs (0.11g sugar)
and 1T seeds has 2g carbs (0.16g sugar); sugar content is 5% of carb
flax seed is easily digested protein -
containing a complete amino acid profile.
Daily Flax seed dose ?
3-6 Tbsp. fresh ground flax seed -
3 Tbsp. flax seed
contains 1 Tbsp. oil
consume > 6 Tbsp. GROUND FLAX SEED / day
Flax seed must be taken with plenty of fluid! -
Drink fluid 5 times its volume;
Flax seed types
Always buy ORGANIC flax seed or flax meal
Seed Types –
Seeds can be brown or golden, small or large. All kinds of flax seed are
nutritious; however, seeds grown further north contain higher oil and
Golden flax seed has
milder taste than brown –
difference in nutritional value, costs a little more.
Flax seed shelf life
Shelf-Life of Flax Seeds -
whole seeds can be
several months in a cool, dark, airtight container
without detriment to their
Omega-3 Alpha-Linolenic Acid (ALA)
Should I buy whole seeds or Flax meal ?
Whole seeds are cheaper,
and provide long-term damage protection for their precious contents –
the seeds just shortly before their consumption;
Store-bought Flax meal
should be COLD-MILLED -
Flax meal that has been
cold-milled is more expensive,
but will keep several months unrefrigerated since the special grinding process
does not crush the seed, which can damage its oil and quickly turn it rancid.
How to Grind Flax seed ?
Flax seed is best ground fresh
to ensure the quality of its
essential fat -
A coffee grinder does the job well, or a Cuisinart ™ Mini-mate”.
Finely grind about 2 Tbsp. flax seeds for 4-5 seconds (yields about 3
Tbsp. flax meal, containing 1 Tbsp. Flax oil).
Ground flax (flax meal) will keep about a week when refrigerated, so you
can grind a few days worth at a time.
How to Consume Flax meal ?
Always take flax meal with 5 times its volume of fluid -
Flax meal absorbs a lot of water.
This means that it is necessary to have
8oz. (1 cup) extra liquid with each 3 Tbsp. Flax meal.
Do not consume more than 6 Tbsps. Flax meal / day
(1-3 Tbsp/day is the usually recommended dose)
Preferably blend with Sulfurated Protein -
is best blended with, or taken with, sulfurated protein (E.g. cottage cheese,
ricotta cheese, plain yogurt, whey protein concentrate), which makes it water
soluble. This bypasses the need for the liver (often impaired or diseased in ill
health) to breakdown the omega-3 fat, making it
available for the body’s immediate use.
For more information, see:
Some other suggestions for consuming flax meal
Add to blender drink, oatmeal, pancakes –
If adding ground flaxseeds to a cooked cereal
or grain dish, do so at the end of cooking since the soluble fiber in the
flaxseeds can thicken liquids if left too long.
Sprinkle over salads, breakfast cereal,
vegetables - gives nutty flavor
Creamy Flax Breakfast Cereal
Add 1 Cup COLD milk (or
Yogurt “Milk” – see link below) to 2-3 Tbsp.
fresh-ground (or cold-milled) flax meal to make a creamy flax
a spoonful of plain, unsweetened, whole or low-fat yogurt,
some fresh fruit
(berries, chopped bananas),
some organic nuts (e.g. pine nuts, almonds, walnuts), and/or some
seeds (e.g. pumpkin/sunflower/sesame seeds) – delicious!
an excellent breakfast!
Breakfast Menu (includes
recipe for yogurt “milk”)
It is OK to add flax meal to baked goods (muffins, breads) -
Studies have shown the same levels of
after customary baking temperatures for up to 2 hours.
ground flaxseed for an amount of fat in a recipe
flax meal tend to brown more easily
Flax seed vs. Flax seed oil ?
Ground flax seed
Used for baking
Used to maintain regularity -
Seed contains fiber
Contains high lignan (phytoestrogen) content
high omega-3 intake –
can be combined with sulfurated protein to aid
delivery to cells, as in the BUDWIG PROTOCOL
Only 2% of the seed’s lignans end up in the oil.
Does not contain fiber
Oil has a tendency to go rancid easily after
pressed from the seeds.
How to use Flax Oil
Flax Oil Dosage?
Maintenance Dose of Oil -
1-2 Tbsp. / day expeller-expressed flax OIL
Therapeutic Dose of Oil -
Up to 9 Tablespoons / day Flax Oil
Shelf-Life of Flax Oil -
Flax seed oil
is unstable, and tends to go rancid about 1 month after opening. Freeze
or refrigerate to extend its shelf life. The oil should be kept refrigerated in
TIP to Keep FlAx Oil as fresh as possible
Buy the 32 ounce Flax Oil –
for most economic
On opening, transfer oil to four 8oz
bottles and keep them all in the freezer –
this will avoid further
exposure to oxygen until you open each bottle
Flax Seed Oil Should Never be Heated above ~ 100 °F –
oxidizes the omega-3 fatty acids, creating
reactive oxygen species, including
free radicals, and thus obviously destroys the
beneficial omega-3 content of the oil.