Health Benefits of Flax Seed
by Jeanette E. Stump CNC
www.littlemillcreek.net
Flax (linum visttissimum L., Linaceae) has been used in food in Europe and Asia since 5000-8000 BCE. It was first
brought to North America for it’s stem fiber to use in making linen and paper. Linseed oil is pressed from flaxseed
and further extracted with a petroleum solvent. It is used in paint and for a wood preservation. Although flax seed
has been used for centuries in other countries it’s fairly new to North America as food. Many people know that flax
seed is beneficial for good health. It has three major components making it nutritious for not only humans, but
animals as well.
1. Flax has a very high content of alpha linolenic acid (omega-3 fatty acid) essential for humans.
2. Flax has a high percentage of dietary fiber, both soluble and insoluble.
3. Flax has the highest content of plant “lignans” of all plant or seed products used for human food. Lignans appear
to be anticarcinogenic compounds.
Flax seed is high in minerals, proteins and vitamins and is excellent for the digestive tract. It is a soluble fiber that
slows down the emptying of the stomach, causing you to feel full longer. It buffer excess acid in the stomach. Flax
seed absorbs blood sugars and make tissue more sensitive to insulin. Flax seed is one of the best remedies for
constipation. It can prevent appendicitis, hemmorrhoids, varicose veins and hiatal hernia. High blood pressure,
cholesterol and triglycerlide levels can be reduced by the addtion of flax seed to the diet.
Flax seed deactivates estrogen (a contributing factor to breast cancer) by binding with the hormone and escorting it
out of the body. It is a rich source of lignan, which is a plant substance that has a chemical structure that blocks
estrogen activity. Flax seed is being studied for having beneficial effects on the eye, possibly preventing macular
degeneration. It is known to alleviate dry eyes.
Flax comes in oil or seeds, either brown or golden. The latter is a North Dakota cultivar ‘Omega’ and is preferred in
Europe and is also sold in Japan, Korea, and United States food markets. It’s yellow color blends well as a food
ingredient. It is best to eat the seeds ground so you get the complete health benefit of the whole seed. The seeds
can be ground fresh in a coffee grinder and purchased ground. The whole seeds last 10-12 months. Flax seed has
a slightly nutty flavor and can be sprinkled on cereal, yogurt or salads, mixed in with meatloaf, meatballs, pancakes,
muffins or cookie batter. The oil makes a delicious salad dressing when mixed with vinegar. Flax seed is relatively
inexpensive, costing about 2.50 per pound. Daily amounts of 1 to 2 tablespoons of either the oil or seed are
recommended.
At Little Mill Creek we include flax seed in our chickens diet to increase the omega-3 fatty acids in their eggs. We
buy brown flax seed from the feed store by the 50# bag for $30.00. We feed the chickens a ratio of 10% flax seed.
Feeding flaxseed to laying hens increases the omega-3 fatty acid in the egg by 6-8 times, making one egg equal to
113 g (4 oz) of cold water fish as a source of the omega-3 fatty acids. Further, research supported by the North
Dakota Oilseed Council in Nebraska and Texas indicates consumption of up to 14 flax eggs per week improves the
nature of blood lipids.
Source: Health, Nutrition & Fitness by Dr. Aundrea Adams, ND, PhD, RN www.drajadams.com
Flax: New Uses and Demands by Duane R. Berglund