You might have noticed an unusual ingredient popping up in breads, granola bars, cereals, pasta and even eggs lately-flaxseeds. But these small brownish seeds - full of fiber, healthy omega-3 fatty acids, potassium and magnesium - are nothing new. In fact, traces of flaxseeds have been found in cookware from ancient civilizations as far back as 5000 BC. They've also been used for thousands of years to make the durable fabric linen. Now, with the endless headlines publicizing America's health woes, flaxseeds are enjoying a resurgence - not in the textile mills, but in the food mills. But, what does this mean for you? Should you start loading up on flaxseeds?
Recent news headlines have touted the benefits of flaxseeds in decreasing incidence of everything from heart disease and cancer to arthritis and asthma. But while the scientific community continues to debate the emerging evidence in terms of flaxseed's potential disease-fighting properties, there are some benefits that everyone can agree on...
- Flaxseeds are rich in alpha-linolenic acids (ALAs) - more commonly known as omega-3 fatty acids. In fact, they contain a higher concentration of these essential fats than any other plant source (1/2 Tbs. of flaxseeds contain 1 gram of ALAs; the Institute of Medicine recommends a daily intake of 1.1-1.6 grams per day). Because omega-3 fats cannot be made by the body, it is "essential" that we get them through diet. While fatty fish, like salmon, and soybean oil are the most common sources of these fats in the typical American diet, flaxseeds are a great alternative. Make note, however, that flaxseeds need to be ground in order for your body to absorb the omega-3s. Munching on whole flaxseeds is not advised.
- Flaxseeds are a good source of fiber. The average American eats only 14-15 grams of fiber a day, less than two-thirds of the recommended daily amount. Two tablespoons of flaxseeds contain nearly six grams of fiber - as much as three pieces of whole-wheat bread. Best of all, thanks to their mild flavor, flaxseeds can be added to nearly anything while remaining virtually undetectable. They give yogurt a nutty crunch, they mix perfectly with oatmeal, and they're a great addition to sauces. Flaxseeds can also add a nutritional boost to baked goods.
- While you can find flaxseeds in any health food store, many standard grocery stores are now carrying them as well. It's cheaper to buy whole flaxseeds, but remember you'll have to grind them yourself before using them (a small coffee grinder works best). Also, the oils in ground flaxseeds can easily go rancid, so if you do grind them at home, grind in small batches and store them in an airtight, opaque container in the refrigerator.
The Institute of Medicine recommends a daily intake of 1.1-1.6 grams ALAs (omega-3 fatty acids) per day.
Common Dietary Omega-3Source fatty acids (g) Flaxseeds, ground, 2 Tbs. 3.2Dietary supplement (two1000mg capsules) 1.0-1.2Walnuts, 2 Tbsp. 1.0Tofu, firm, 1/2 cup 0.7Legumes, 1/2 cup 0.05
Nicole Ferring is a graduate students majoring in nutrition communication at the Friedman School of Nutrition Science and Policy. Ferring majored in journalism and minored in nutrition at Syracuse University.
