Flaxseed

Flaxseed is a nutritional powerhouse. Its health benefits come from the fact that it's high in fiber and is a rich source of a plant-based type of omega-3 fatty acid called alpha-linolenic acid. Flaxseed also contains an array of other beneficial nutrients, including soluble and insoluble fiber, antioxidant phytochemicals called lignans, and numerous other vitamins and minerals.

Flaxseed commonly is used to improve digestive health or relieve constipation, but it also may help lower total blood cholesterol and low-density lipoprotein (LDL, or "bad") cholesterol levels, which may help reduce the risk of heart disease. The connection between dietary fiber in flaxseed and digestive health is fairly obvious. But when it comes to potential heart health benefits, it’s not clear which components of flaxseed are most beneficial. It’s possible that all components are beneficial or that they may work together.

Non-roasted raw flax seeds need to be ground to obtain maximum benefits as chewing doesn’t fully break down the tough outer shell. Ground flaxseed is easier to digest than whole flaxseed. Whole flaxseed may pass through your intestine undigested, which means you won't get its full nutritional benefit. While you can eat whole flaxseeds, grinding them first is recommended for optimal nutrient absorption.

If you prefer to eat them whole, make sure to chew them thoroughly and drink plenty of water to aid digestion. When flax is roasted, the crunchy seeds can be chewed easily without the need to grind them. 

Unripe and raw flaxseed can have toxins that may be harmful in high doses. Consider toasting, cooking or baking the flaxseed to destroy those toxins. The process alters the cellular structures of seeds and increases their capacity to be broken up by chewing 

Toasted flax seeds are aromatic and crisp, the perfect addition to yogurt parfaits or to serve as a dip for freshly cut fruit. To toast a batch of flax seeds, simply place the whole pieces into a pan and cook over high heat. Keep the seeds moving in the pan so they do not burn. Once you hear popping sounds — similar to the popping noise of popcorn kernels — turn off the flame and set the seeds to the side.

The best way to incorporate flaxseed into your diet is by adding 1 to 4 tablespoons of ground flaxseed to your snacks and meals each day. Flaxseed has a light, nutty taste that can be added to any number of foods.

• Try mixing 1 tablespoon of ground flaxseed into yogurt, or hot or cold breakfast cereal.
• You could add 1 teaspoon to mayonnaise or mustard when making a sandwich.
• Or add ground flaxseed to a smoothie, salads, hummus, pancake mix or baked goods.
• Toast whole flaxseed to add to cookie batters, top yogurt and oatmeal
• Top muffins, rolls and other baked goods with flaxseed as you would sesame or poppy seeds

Flaxseed is available in bulk — whole or ground — at many grocery stores and health food stores. Whole seeds can be ground in a coffee grinder and then stored in an airtight container for several months. To preserve the taste and health benefits of flaxseed, keep it in the refrigerator, or freezer and grind it just before using.

Like other sources of fiber, flaxseed should be taken with plenty of water or other fluids. Flaxseed shouldn't be taken at the same time as oral medications or other dietary supplements. As always, talk with your doctor before trying any dietary supplements.

Here's what the research shows about flaxseed and flaxseed oil for the following conditions:

• Heart disease. Some studies suggest that alpha-linolenic acid, which is found in flaxseed and flaxseed oil, might benefit people with heart disease. Some research also suggests that flaxseed and flaxseed oil might help lower high blood pressure, which may help lower the risk of heart disease.
• Cholesterol levels. Several studies have found that taking flaxseed daily can lower total cholesterol and low-density lipoprotein cholesterol, also called LDL cholesterol. LDL is considered the "bad" cholesterol.
• Diabetes. Flaxseed might lower blood sugar in people with type 2 diabetes, but studies are mixed. Flaxseed oil has not been found to help lower blood sugar.
• Cancer. The research is mixed on whether flaxseed or flaxseed oil has an effect on cancer.
• Menopausal symptoms. Research results are mixed when it comes to the use of flaxseed to treat symptoms of menopause, including hot flashes.
• Constipation. Some studies have shown flaxseed to be helpful in easing constipation.