If you’ve read many of the recent reports about the benefits of flaxseed, you may easily wonder how one simple seed can reduce cholesterol and triglycerides, ward off arthritis, aid in diabetes treatment, treat psoriasis, improve menopause symptoms, fight heart disease, and even shrink cancerous tumors.

An increasing number of health experts are suggesting that it may be the lack of foods like flaxseed in our diet that is responsible for some of these diseases to begin with. Here in the West we tend to eat foods with a predominance of omega-6 fatty acids (found in vegetable oils and grain-fed livestock) over the omega-3s (found in fish and flaxseed). We eat fairly large quantities of grain-fed meats, which are high in omega-6s. And our vegetable oils of choice are high in omega 6 too. (The ratio of omega-6s to omega-3s in corn oil is 28:1.)

In contrast, populations with high intakes of omega-3 fatty acids have low risks of cardiovascular disease. And studies of Paleolithic nutrition have indicated that humans evolved on a diet higher in omega-3s. Flaxseed has the highest level of plant omega-3s.

But Omega-3s are just part of the story. Flaxseed also contains high levels of phytohormones (plant hormones) called lignans. Scientists are just beginning to study these powerful compounds that our bodies use to regulate our own hormones.

While lignans are available in small amounts in many plants (including barley, oats and millet), flaxseed is the richest available source – with 100 times more lignans than any other plant food. It’s important to note, however, that lignans are not present in high quantities in flaxseed oil, even so-called "high-lignan" oils. In order to get the benefit of lignans, choose whole, ground flaxseed.

Whether it is the omega-3 fatty acids, the lignans, or some combination of the two, flaxseed has demonstrated anti-cancer properties in both animals and humans. One study showed that rats fed a diet supplemented with flaxseed produced fewer and smaller tumors when exposed to cancer-inducing agents. In a study completed in December 2000, flaxseed-enriched muffins were as effective as preoperative tamoxifen at reducing breast cancer cell proliferation.

An earlier study demonstrated that alpha-linolenic acid (ALA), a fatty acid found in flaxseed, can protect against fatal heart attacks. These omega-3s also help the body metabolize glucose, which makes flaxseed an excellent aid for type-2 diabetics. Due to its anti-inflammatory properties, flaxseed has also been demonstrated to be effective against arthritis, Crohn’s disease, colitis and psoriasis.

How much do you need?

There is no RDA yet for omega-3 fatty acids or lignans, but the World Health Organization and others have made recommendations. Try starting with about 1 tablespoon of whole ground flaxseed per day, and work your way up to somewhere between two tablespoons and ¼ cup. Make sure to get extra fluids to help your body handle the extra fiber.

It really depends on which variety you use and how you use it. One of the most enjoyable ways to use flaxseed is in baking. In most baked goods, ground golden flaxseed is more subtle – both visually and in flavor – than whole wheat fiber.

It may be harder to find golden flaxseed, but an increasing number of health food stores are stocking it. You can also buy it directly from one of largest growers of flaxseed in the U.S., Heintzman Farms. For more information, go to www.heintzmanfarms.com or call 1-888-333-5813.

Choose seed Most people prefer golden flaxseed. It has a milder flavor than the brown seed, integrates more easily into recipes, and is often of higher quality. (Most brown flaxseed is grown for industrial purposes. In contrast, golden seeds are usually grown for human consumption.)

Toasted Flaxseed*

¼ cup whole (un-ground) golden flaxseed
1 tbsp butter
2 microwave-proof single-serving bowls

Place 1 pat of butter in the center of a single-serving microwave-proof bowl. Add ¼ cup whole golden flaxseed in the bowl. Place a plate or another bowl on top as a lid. Microwave for 3 to 4.5 minutes, depending on oven power. Remove and stir after one minute, and again after each additional 30 seconds. Flaxseed should be browned, crunchy and easier to bite through hull. Toasted flaxseed is delicious on baked potatoes, fish, green beans, cottage cheese, salads. Note: Recipe does not work with brown flaxseed.

*Recipe courtesy of Rick Heintzman. For more flaxseed recipes, go to www.heintzmanfarms.com.