The Facts on Flax
By: Dr.
Andrew Weil
New visitors to my home sometimes like to snoop around my
kitchen, curious to see what foods I stock up on. If you
were to peek inside my refrigerator, you'd undoubtedly
find a bag of flaxseed. Here's why flax is a staple in my
self-healing pantry, and how you can add these versatile
seeds to your table as well.
The benefits: Flaxseed has long been valued for its
health benefits (Hippocrates used flax as a remedy for
gastrointestinal problems), but only recently have
researchers investigated its helpful compounds. Flax is
one of the best plant-based sources of alpha-linolenic
acid, which converts in the body to the same heart-protective
omega-3 fatty acids found in salmon, sardines, and
mackerel. It also contains both soluble and insoluble
fiber (about 3 grams of total fiber per tablespoon),
which promote intestinal health. In addition, flaxseed is
one of the richest dietary sources of lignans,
phytoestrogens thought to protect against cancer of the
breast, prostate, and colon.
My advice: I recommend one or two tablespoons of ground
flaxseed a day to anyone who wants to keep their heart
healthy, especially vegetarians may not otherwise get
omega-3s from their diet. Women experiencing menopausal
or perimenopausal symptoms should also give flax a try to
help ease hot flashes and heavy bleeding, and because it
may promote health of vaginal tissues. Flax is safe for
almost everyone (including women who are pregnant or
breastfeeding), although its mild laxative effect may
bother people with inflammatory bowel disease.
Tips: Whole flax seeds are sold inexpensively at natural-food
stores, and they can be stored in the refrigerator. Grind
a quarter-cup or so at a time, in a blender or a coffee
grinder dedicated to flax. (You must grind these tiny,
hard-shelled seeds, or they will pass through the body
undigested.) Ground flax meal should be refrigerated in
an airtight, opaque container, where it will keep for up
to 30 days. You'll know that flax meal has spoiled if it
smells like oil paint.
Flax meal has a sweet, nutty flavor and tastes delicious
when sprinkled over cereals, soups, salads, and rice. You
can also bake flax meal into muffins or bread-but bear in
mind that when flax is heated, it's more susceptible to
spoilage. Prepared foods made from flax are becoming more
common, but it can be hard to tell from the ingredients
label if they contain flax meal rather than whole seeds (which
offer fewer benefits).
I don't recommend using flaxseed oil, available in liquid
form or in capsules. Aside from being more expensive and
less palatable than flax meal, flax oil spoils faster
and, most importantly, lacks the protective lignans found
in the ground seeds.
Bio:
** Dr. Andrew
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