Flaxseeds and flax oil come from the plant linum usitatissimum and are available in health food stores and grocery stores. They both confer numerous health benefits. Flaxseeds have a positive impact on constipation, cardiovascular diseases and even cancer; the benefits of flax oil are limited to cardiovascular health.
Uses
Flaxseeds can be ground at home with a kitchen blender or coffee grinder, or can be bought ground. Ground flaxseeds can be sprinkled on yogurts or breakfast cereals or added to smoothies. They can also be used for baking, such as in muffins or breads. A tablespoon of ground flaxseeds mixed with three tablespoons of water can be used as an egg substitute, after the mixture has rested for a few minutes. Flax oil can be taken by the spoonful or used in marinades, salad dressings and any other foods or recipes as a substitute for other oils.
Omega-3
The omega-3 found in flaxseeds is called alpha-linolenic acid, or ALA. Although marine omega-3, also called EPA and DHA, appear more powerful in lowering the risk of heart disease and improving blood lipid profile, ALA also has heart-protective benefits, though to a lesser extent. According to the USDA National Nutrient Database, 1 tbsp. of flax oil contains 7.2g of omega-3 fatty acids, while 1 tbsp. of ground flaxseeds provides 1.6g.
Fiber
Dietary fiber is known to prevent constipation in addition to facilitating weight control; soluble fiber also has cholesterol-lowering properties. MedlinePlus recommends a daily intake of 20 to 35 grams of fiber for adults. A tablespoon of ground flaxseeds provides almost 2g of total fiber, part of which is soluble. Flax oil does not contain any fiber; the fiber is removed when the flax oil is extracted from the seeds.
Lignans
Lignans belong to the polyphenol family--a type of antioxidants. Because lignans are able to mimic the action of estrogen, lignans are categorized as phytoestrogens. Phytoestrogens are able to bind with estrogen receptors but have a weaker activity than estrogen and can actually inhibit the effects of estrogen; they may be protective against against hormone-associated cancer, including breast, ovarian, uterine and prostate cancers. Lignans are found in plant foods such as whole grains, vegetables and fruits, but flaxseeds are by far the best natural source of lignans. Lignans are stripped away from the seed when producing flax oil, so flax oil is devoid of this compound.
Storage
Because polyunsaturated fatty acids such as alpha-linolenic acid are sensitive to oxygen, light and heat, ground flaxseeds and flax oil should be kept cool and dark in a hermetic container to prevent them from going rancid. The refrigerator and the freezer are good places to store both ground flaxseeds and flax oil. Only a small amount of flaxseeds should be ground at a time, for immediate use only, to prevent spoilage.
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