Flaxseeds are small, brown seeds that are rich in omega-3 fatty acids, lignans, fiber and other important nutrients. The typical American diet is high in omega-6 fats and deficient in omega-3 fats, a type of healthy fat that the body is unable to manufacture. Flaxseeds and flaxseed oils are the richest plant source of alpha-linoleic acid (ALA), a type of omega-3 fatty acid. ALA is the precursor to the type of omega-3 fat found in cold-water fish like salmon called eicosapentanoic acid (EPA). Unless under extreme stress, the body is able to convert ALA to the end product, EPA.
Flaxseeds have long been known for their health benefits and may decrease the risk for developing certain types of cancers, cardiovascular disease, osteoporosis, diabetes and insulin resistance. The lignans found in flaxseeds are phytoestrogens that have antioxidant properties and may play a role in balancing female hormones and regulating menstrual cycles. Flaxseeds have also been shown to lower overall cholesterol levels, bad cholesterol levels and blood pressure and to alleviate dry skin and eyes.
What to Look for
Flaxseeds are sold whole or ground, although some prefer to use flaxseed oil because it contains a higher concentration of alpha-linoleic acids. Whole flaxseeds have a longer shelf life, but they cannot be digested by the body and must be ground to obtain the nutritional benefits. Ground or milled flaxseed has a shorter shelf life and should be stored in the refrigerator or freezer. Flaxseed oils should always be stored in opaque bottles to prevent damage from light and should also be stored in the refrigerator.
The most convenient source of flaxseed is an organic, cold-milled flaxseed that is ground without heat, extending the shelf life up to 22 months without refrigeration. This type of flaxseed is easy to store and can be used in recipes in place of eggs or oil. Both ground flaxseed and flaxseed oil can be added to yogurt, oatmeal or smoothies to reap the many benefits of this superfood.
Common Pitfalls
Some people make the mistake of eating whole flaxseeds without grinding them. In this case, the whole flaxseeds will probably pass through the body without being digested. Some breakfast cereals claim the benefits of flaxseeds yet contain whole flaxseeds whose benefits will not be reaped by the buyer.
Ground flaxseed that is kept on the shelf can spoil quickly if not refrigerated or frozen after being opened. Exposure to oxygen can cause rancidity; if it begins to smell rancid, throw it out and buy a new jar.
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