Seed Your Health

Small but Mighty Flax

The attributes of flaxseed read like a nutritionist’s dream. It’s a potent food source of plant-based omega-3 essential fatty acids (EFA), which appear to provide protection against numerous ailments, including atherosclerosis, inflammatory and autoimmune disorders, and some cancers. Flax also contains lignans, plant-based phytoestrogens that, according to reports in Urology magazine, likely help protect against hormone-sensitive cancers.

Study results published in the Journal of Clinical Endocrinology & Metabolism and Nutrition Reviews indicate that flax’s omega-3 may reduce cardiovascular disease risk by lowering the chance of blood clots, stroke and cardiac arrhythmias, and by reducing total and LDL cholesterol, triglycerides and blood pressure. Other data noted in Obstetrics & Gynecology point to flax’s ability to relieve mild menopausal symptoms.

Researchers writing for the Journal of Laboratory and Clinical Medicine further identify flax as a source of the powerful antioxidant secoisolariciresinol diglucoside (SDG), which may help retard the development of diabetes. And because it has nearly 3 grams of fiber per ground tablespoon, adding flax to one’s diet helps to regulate bowels and prevent constipation.

Eating one to two tablespoons of ground flaxseed per day can boost health, observes Lilian Thompson, Ph.D., professor emeritus of nutritional sciences at the University of Toronto. But Thompson cautions women against eating more than that if they’re breastfeeding or trying to conceive, and advises pregnant women to avoid it. Breast cancer patients who are taking tamoxifen also should use caution. "Animal and test tube studies show that flaxseed does not interfere with tamoxifen," she says, "but this has yet to be demonstrated in human studies."

Helpful Hemp
Although kin to marijuana, hemp varieties grown in Canada and Europe for food and fiber contain insignificant trace amounts of tetrahydrocannabinol (THC), marijuana’s psychoactive substance. In 2004, after years of legal wrangling, the U.S. Drug Enforcement Administration finally cleared hemp for use in American food production.

What makes this seed worth eating? For starters, it contains all of the essential amino acids in a balanced ratio, making it a high-quality protein source. A 1-ounce serving of shelled seeds provides 6 to 50 percent of the daily value (DV) of several nutrients, including iron, magnesium and B vitamins. Hemp contains omega-6 and omega-3 essential fatty acids in a beneficial ratio of about 3 to 1. More, it can boast of two other special EFAs: gamma-linolenic acid (GLA), which a study in Internal Medicine News suggests is able to relieve menstrual breast pain; and stearidonic acid (SDA), a highly effective omega-3, rarely found in plant oils.

"The joint presence of GLA and SDA makes hemp attractive," says Gero Leson, Ph.D., who has served as scientific adviser to the Canadian Hemp Trade Alliance. "Some [food oils] have one or the other, but only hemp oil offers both of these super-omega fatty acids in relevant quantities."

Hempseed’s versatility makes it an easy addition to foods. "You can use it in almost anything where you would use other nuts," except when roasting or frying, Leson says. Hemp oil is delicate and oxidizes rapidly when heated. "You can’t fry with it," he notes. "It’s the same with flax oil; they’re both sensitive to heat above 300 degrees. So, you use the oils for warm or cold dishes; in spreads, dressings and soups." Using about a tablespoon of hemp oil or an ounce of hempseed daily provides a significant and beneficial dose of omega-3, minerals and vitamins.

Buying & Storing Tips
Look for whole flax in the bulk section of natural foods stores. Regular flax looks like dark brown, tiny seeds; golden flax is lighter in color. Seeds store well in a dark, dry cabinet for up to one year, but must be well-ground before eating. Pre-ground, bagged flax meal is an easy alternative. Refrigerate or freeze ground flax in an airtight container and use within two months. Flax oil makes a convenient and tasty omega-3 source alternative, although it lacks fiber and contains fewer phytoestrogen lignans than seeds. Other easy options are flax-added foods, such as cereals, breads, crackers and energy bars.

Hemp is sold as oil, shelled seed, ground flour, protein powder and nut butter. It’s also added to some tortilla chips, waffles and protein bars. There’s no need to grind hempseed; simply use it as is or toast it to enhance its nutty flavor. Refrigerate hemp products after they’re opened, and use within eight weeks.

Happy eating.

Source: by Elaine Magee

Recipe Resources:
The Flax Cookbook by Elaine Magee
The Galaxy Global Eatery Hemp Cookbook by Denis Cicero, et al.