Flax, also known as linseed, is not only useful for making paper and other textile products but for health reasons as well. The Cleveland Clinic states that evidence for flax as a food dates as far back as 9000 BC. Writings from Hippocrates in 650 BC tout the use of flax for medical conditions such as stomach and abdominal pains. Current research has found flaxseed helpful for many conditions in its various forms.
Identification
Flax, or Linum usitatissimum, is a plant which is sown in the spring and harvested when most of the flowers have turned into brown seed capsules. Each flower will turn into a seed capsule containing approximately four to 10 seeds, with six seeds being the average according to the Thomas Jefferson Agricultural Institute. There are several varieties of seeds; those browner in color are used for health foods and textiles, while the more golden seeds, called omega, obtain a premium price for use in supplements.
Nutrients
One tbsp. of ground flaxseeds contains 60 calories: 4.5 g of fat and 4 g of carbohydrates. The fat contained in flax is mostly from mono- and polyunsaturated fats, or "healthy fats." Most of the calories in flaxseeds are from fat. One health benefit of this is that when baking, flaxseed can be used to replace fat in recipes in a 3 to 1 ratio. If the recipe calls for ½ cup of butter, 1½ cups of ground flaxseed can be used instead. Flaxseeds cause baked goods to brown faster. Substituting flaxseed cuts both calories and saturated fat dramatically.
Available Forms
Flaxseed is available as whole seeds or ground meal, which can be used in baking or added to foods such as cereal, yogurt and salads. The whole seed is difficult to digest and often used as a laxative. Flaxseed meal and oil are easier to digest, although flaxseed oil does not contain fiber, lignans or protein.
Medical Conditions
The University of Maryland Medical Center as well as the Cleveland Clinic state flaxseed and flaxseed oil are good for lowering triglyceride levels and helping protect against heart disease. Many of the studies showed slight benefits over placebo, and more research is needed to confirm this. The University of Maryland Medical Center notes that one small study suggests regular consumption of flaxseeds may help with symptoms of dry eyes in Sjorgen's syndrome, a rare autoimmune disease that attacks all the moisture-producing glands in the body.
Omega-3
Flaxseed and its oil are high in alpha linolenic acid, which is a precursor to omega-3 fatty acids. While flaxseed has a higher percentage of ALA than fish oils, the body is not always good at converting the ALA to omega-3s. When the body does get enough omega-3s, at least 3 g or more according to the University of Maryland Medical Center's website, these fatty acids can reduce blood pressure and improve inflammatory processes such as rheumatoid arthritis.
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