Facts About Flaxseed

Why are so many people adding flaxseed to their diet?

Put simply, it is a complete health solution with many proven benefits. Flaxseed...

• is the best natural source of Omega-3 ALA
• contains Omega-3s and Omega-6s in an optimal 3:1 balance
• is a good source of dietary fiber, protein and lignans
• is available in convenient preparations that are easily added to common foods
• gives food great texture and flavor

What is flaxseed?

Flax, properly known as Linum usitatissimum, has been cultivated since ancient times as a source of food or fiber. The plant grows to be about 3 feet high, has small blue flowers and thrives in cold, northern climates. Each flower produces 7 to 10 flaxseeds, which are slightly larger than sesame seeds, with hard, shiny husks that range in color from amber to reddish brown, depending on whether the flax plant is of the golden or brown variety. Nutritionally, there is no difference between the two varieties.

What else can flaxseed do for me?

In addition to Omega-3 ALA, flaxseed also contains protein, dietary fiber and lignans-and all of these components together create synergies beyond the sum of their parts. Milling or grinding flaxseed is the best way to tap into all of its nutritional benefits.

Lignans in flaxseed are plant estrogens found in the outer husk. Flaxseed contains up to 800 times more active lignans than other plant sources. Studies have shown that these powerful antioxidants may reduce the risk of hormone-sensitive cancers such as breast and prostate cancer. In addition, the husk is a good source of dietary fiber, which can lower cholesterol and relieve constipation.

What are Omega-3s?

Omega-3s are a family of unsaturated fatty acids that are important components of cell membranes. The most common Omega-3s are alpha-linoleic (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Flaxseed is the richest natural source of ALA, though ALA can also be found other vegetable sources including canola oil, walnuts and dark, leafy greens. ALA is crucial for maintaining cardiovascular health and can reduce the risk of diabetes or cancer. The human body cannot produce ALA-it must be obtained from dietary sources.

EPA and DHA are primarily found in cold-water fish, like mackerel, tuna or salmon, and they can be produced in the body from ALA. EPA supports cardiovascular health, and DHA plays a key role in infant and brain development.

The difference between Omega-3s and Omega-6s and why it matters to your health…

As essential fatty acids, Omega-3s and Omega-6s both have a role to play in a healthy human diet. Generally speaking, Omega-3s have anti-inflammatory effects and Omega-6s (in excess) are pro-inflammatory.

Different types of oils contain Omega-3 and Omega-6 fatty acids in varying degrees of balance. Ideally, our diet would include both in a 1:1 ratio. In the typical western diet however, Omega-6s outweigh Omega-3s in a 20:1 ratio. The best way to bring Omega-3s and Omega-6s to the widely accepted target ratio of 1:4 is to cut back on foods that have high Omega-6 levels, like corn, soybean or sunflower oil, while increasing consumption of foods that have high Omega-3 levels. Flaxseed, with a 3:1 ratio of Omega-3s to Omega-6s, is an ideal choice.

It is very easy for us to get more than enough-Omega-6s in our diet, as many of the foods we eat today are processed or fried, but it usually takes a conscious effort to get enough Omega-3s.

Omega Balance

• The ideal ratio of Omega3: Omega 6 is 1:1.
• The accepted target ratio of Omega 3:Omega 6 is 1:4.
• Modern Western diets typically have a ratio of 1:20-30.
• Flaxseed is the only source with the optimal ratio of Omega 3: Omega 6.

What is the best way to add flaxseed to my diet?

Whole flaxseed can be added to foods intact-but keep in mind that flaxseed must be milled thoroughly to get all of the benefits.

Milled flaxseed, recommended by nutrition experts, is easiest to blend with other foods, particularly liquids like smoothies and sauces. For every tablespoon of milled flaxseed you consume, you'll get 1.5 grams of Omega-3 ALA.

Flaxseed oil is a concentrated source of Omega-3 ALA, but after processing it no longer contains the fiber and lignans of whole or milled flaxseed.

Let us help you find the flax that is right for you with Find Your Flax.