Th.e Nutri.ti.onaJ Benefits of
FLAXSEED
Inside:
Nutritional Content
• Health Benefits
• Recipes
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Michelle Hobbs, MS, RD
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'11he Nutritional .lJenefJts of
FLAXSEED
Enhancing a
Healthy Diet
Michelle Hobbs, MS, RD
First Edition
Michelle Hobbs is a registered dietitian
and a member of the American Dietetic Association.
Acknowledgements
The author wishes to express sincere appreciation to
Cindy Heiss, Carol Koprowski and Alyce Blackmon
for their assistance in the preparation and editing
ofthis project.
First Edition, 2003
Michelle Hobbs, MS, RD
Thanks also to the members of
California State University, Northridge and
St. John's Regional Medical Center
for their support and
valuable input.
The information presented here is intended
solely as educational and not as medical
advice. Always consult your physician .
This booklet is dedicated to my mother,
who introduced me to the simple joy ofhealthy food.
Table of Contents
Grown readily in cool climates and dry
soil, flaxseed flowers bloom in beautiful
shades of red, yellow, white or blue.
··'. 6 ,.
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Introduction
8
What is Flaxseed?
9
Reported Health Benefits
10
Nutritional Content of Flaxseed
14
General Use and Preparation
16
Storing Flaxseed
17
Safety and Regulatory Status
18
Recipes
19
Summary
28
References
30
Appendix
34
The Nutritional Benefits ofFLAXSEED
7
Introduction
Nothing can take the place of a healthy diet. There is
no magic pill, vitamin, powder or any other substance that can
completely match the power of a well-balanced diet which
includes all the basic food groups and their nutrients. In
addition, most nutrients are best used by the body in food
form, versus an extract or supplement. Scientists are not quite
sure why many nutrients consumed in food form perform more
optimally than when isolated, and the effect of whole foods is
still being studied.
The US Dietary Guidelines and Food Guide Pyramid
are guides to good nutrition for the general, healthy public over
age two. The Dietary Guidelines recommend the following:
Aim for a healthy weight-be physically active each day.
Let the Food Guide Pyramid guide your food choices.
Choose a variety ofgrains daily, especially whole grains.
Choose a variety offruits and vegetables daily.
Keep food safe to eat.
Choose a diet that is low in saturated fat and calories and
moderate in total fat.
Choose beverage and foods that limit your intake ofsugars.
Choose and prepare foods with less salt.
Ifyou drink alcoholic beverages, do so in moderation.
The USDA Food Guide Pyramid recommends eating
about 50-60% of your total calories daily as complex
carbohydrates, 10-15% as protein, and about 25-30% of
calories as fat. In addition, the American Heart Association
recommends limiting saturated fat intake to 7-10 % of total fat
intake per day.
People today are looking for ways to improve their
health. This booklet is designed to introduce an easily
accessible food called flax that is rich in healthy fats and fibers,
vitamins, minerals and phytonutrients. According to scientific
studies, adding flaxseed to a healthy diet may help reduce the risk
of certain diseases such as heart disease and some cancers. What a
simple way to enhance nutrition!
What is Flaxseed?
Flaxseeds are small, brown, oval-shaped seeds not
unlike sesame seeds, though darker in color. They have a
tough outer hull and are chewy inside. There are many
varieties in production today. Most have a similar nutty flavor
and aroma. Flaxseed is currently used mainly in breads and
bakery products in small amounts to add texture and flavor.
Historical documentation suggests flaxseed has been
used as a food supplement since about 3,000 B.C. in Babylon.
Later, Hippocrates reportedly wrote about its use to relieve
abdominal pain. In 8th century A.O., Charlemagne passed
laws regarding the consumption for the health of his people!
By 1875, European settlers began to seed the North American
west. Canada is now the largest flax exporter in the world.
Flaxseed (also known as linseed) is used for its oils in
creating coatings to protect wood. Its fibers are used to
produce cloth (linen). Flaxseed has long been used as livestock
feed to maintain a healthy coat and skin and to improve
digestion.
Today, people are beginning to use flax in their diet on
a daily basis to reap its benefits. While some people use the
flax oil capsules, they may not be getting all the beneficial
constituents like dietary fiber and lignans that the whole seed
has to offer. In addition, flaxseed in its seed form is much less
expensive than oil capsules.
The Nutritional Benefits ofFLAXSEED
9
Reported Health Benefits of Flaxseed
Diet and nutrition play a large role in overall health.
Potential healthy constituents of flaxseed include omega-3 faery
acids, soluble and insoluble fiber, phytonutriencs called lignans,
and vitamins and minerals. These constituents may not be
found in flax oil capsules in levels chat equal those present in
the whole seed.
Omega-3 Fatty Acids
Flaxseed is rich in polyunsaturated fats called omega-3
faery acids. We know chat too much fat in the diet is not good
for us, and the American Heart Association recommends
30-35% of total calories a day from fat, with a majority from
polyunsaturated and monounsaturaced fats . Omega-3 and
some omega-6 fats cannot be made by the body and must come
from food sources. Omega-6 fats are found in many foods
while omega-3 is harder to find and is present in some planes
and in cold water fish.
There is some evidence chat people do not consume
enough omega-3 fats for the optimal balance of omega-3 and
omega-6 fats. Fat balance is important for the body to function optimally to help reduce risks of heart disease and
.
inflammation. Current ratios of omega-6 fat to omega-3 fat m
the modern diet of the United Scates are thought to be about
10-25 co 1 . This may be off balance. A more desirable goal is
a ratio of 4-5 to 1. Recommended amounts of omega-3 fats to
achieve chis goal are about 0.75 to 1.1 grams per day to
balance out the ratio of omega-3's to omega-6's. Flax is 41 %
oil, over half of which is omega-3 type and at least two times
more than any ocher food!
.
<
Reported Health Benefits of Flaxseed
Fiber
Insoluble fiber helps regulate bowel movements and soluble
fiber has been shown to help improve cholesterol levels.
Flaxseed contains both of these kinds of fiber, especially the
soluble type.
Lignans
Lignans are phytonucriencs (substances derived from planes
with nutritional properties) chat act in the body the way some
natural bodily substances do . Lignans are also referred to as
phytoestrogens because they have been shown to mimic the
effects of some hormones in the body in favorable ways.
Flaxseed is quite high in phycoestrogens.
Vitamins and Minerals
Flaxseed is rich in certain vitamins and minerals such as folate,
calcium, magnesium, phosphorous, potassium, selenium and
iron.
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: 10
The Nuh-itional Benefits ofFI.AXSEED
, 11
Reported Health Benefits of Flaxseed
Reported Health Benefits of Flaxseed
Heart Disease and Flaxseed
Other Potential Benefits
Soluble fiber from oats is well-known for its ability to
improve blood cholesterol levels. In addition, omega-3 fatty
acids, such as chose found in coldwacer fish, may decrease
blood cholesterol levels. Rich in both soluble fiber and
omega-3 fatty acids, flaxseed also provides lignans, substances
believed co provide additional help reducing the risk of heart
disease. Studies show an average of 11-16% total cholesterol
reduction in people who consumed 30-50 grams of flaxseed per
day for four weeks. Omega-3 fatty acids are reported to help
lower LDL (" bad") cholesterol and blood triglycerides, and
increase HDL ("good") cholesterol levels. Up to 4 grams of
omega-3's have been recommended for people with high
triglycerides.
There is addi cional evidence regarding flaxseed's
potential ability to benefit the immune system, help control
blood sugar levels in diabetics, improve dry skin conditions as
well as reduce the painful effects of inflammation in different
types of arthritis.
Cancer and Flaxseed
Currently, the American Institute for Cancer Research
is studying flaxseed as a potential cancer-fighting food due to
its high lignan content. Lignans are converted in the intestine
to hormone-like substances chat may be able to reduce
absorption of and rid the body of potential cancer-causing
agents. Researchers are also studying the effect of omega-3
fatty acids on cancer risk reduction.
.
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The Nutritional Benefits ofFLAXSEED
13
Nutritional Content of Flaxseed
The suggested intake of Omega-3 fatty acid intake to achieve
optimal fatty acid balance is minimum 0.7-1.lgrams per day. This
can be accomplished with many foods, but flaxseed has more
omega-3 fatty acids than most other foods. Also, it contains up to
800 times more lignans than any other plant food!
FLAXSEED
Per serving: 4 milled Tablespoons
(1 ounce or about 26-28 grams)
Total Calories
Protein
120
6.0 g
Total Fat
9.0 g
Og
Saturated
Monounsaturated
2.2 g
Polyunsaturated
6.8 g
Omega-3 fatty acids
4.6 g
Omega-6 fatty acids
2.2 g
Dietary Fiber
*8.0 g
* The American Dietetic Association recommends 25-35 (maximum of
40) grams of fiber per day. Flaxseed can provide a significant amount
of your daily fiber at 8 grams per serving.
Note: Omega-3 fatty acids in excessive amounts may have
blood-thinning properties that may cause unwanted side effects and
interact with certain medications. Keep consumption oftotal fat to a
moderate amount (less than or equal to 30% oftotal calories per day)
and check with a doctor first, to see ifadding flaxseed to your diet is right
for you.
Nutritional Content of Flaxseed
OMEGA-3 FATTY
ACID CONTENT
In Grams Per 100 g Food
Flaxseed
Walnuts (English)
Salmon
Pecans
Tuna
Halibut
Cod
Soybeans
Tofu
Broccoli (raw)
Sunflower seeds
18.30
9.08
2.22
0.98
0.93
0.55
0.47
0.35
0.30
0.13
0.07
Approximately
3 Tablespoons
of whole flaxseed has
more omega-3
fatty acids
than
3 1/2 ounces
cooked salmon
or 114 cup walnuts!
Source: FSHA Food Processor database
Flaxseed
is rich in vitamins and
minerals like calcium
for strong bones
and
Jolie acid and iron for
healthy blood
and
energy.
LIGNAN content
In Micrograms Per
100 g Food
Flaxseed
Dried Seaweed
Legumes
Cereals
Vegetables
Fruit
52,679
900
562
359
144
84
Source: Thompson LU. Flaxseed in
Human Nutrition. 1995: AOCS Press,
Champaign, IL p. 219
The Nutritional Benefits ofFLAXSEED
15
General Use and Preparation
IN ORDER TO GET ALL THE GREAT BENEFITS OF
FLAXSEED, IT IS IMPORTANT TO CRACK OPEN THE
TOUGH HULL BY GRINDING OR MILLING THE SEEDS TO
A COARSE MEAL. THIS CAN BE DONE BY PULSING
Storing Flaxseed
Flaxseed, whether whole or milled, is highly resistant to
rancidity, making it easy to store since it is so stable. While
best stored in the refrigerator, flax can be stored well at room
temperature of about 68-72 degrees F.
SEEDS A FEW TIMES IN A
FOR FRESHNESS, STORE
COFFEE BEAN GRINDER OR A BLENDER.
WHOLE FLAXSEED FOR UP TO
According to research, flaxseed becomes effective at
levels of intake of about 25-50 grams of flax per day. This is
equal to about 4-6 tablespoons of milled seed. Flax is versatile
and can be added to or baked in a variety foods . It is also
quite heat stable and whether it is used raw, baked, cooked or
any other way, you still get all the healthy benefits.
When adding flaxseed to your diet, you may want to
start slowly and work up to the full amount since flax is so high
in dietary fiber. If you are not used to consuming a lot of fiber
in your usual diet, your stomach may need a transition period
to build tolerance to higher daily intakes of dietary fiber. In
addition, it is important to increase your fluid intake as you eat
more fiber.
ONE YEAR IN YOUR REFRIGERATOR,
OR
6 MONTHS AT
ROOM TEMPERATURE.
STORE MILLED FLAXSEED FOR
UP TO
6
MONTHS IN THE REFRIGERATOR,
OR
3 MONTHS AT
ROOM TEMPERATURE.
Remember to keep flaxseed, especially milled, in a bag
or container that seals well to maintain freshness and limit
exposure to air, which can cause the flaxseed to become stale
or hasten deterioration. Also, baking or cooking with flaxseed
does not significantly reduce the benefits of flaxseed's healthy
nutrients. Store baked items as usual.
,...... 16. '"
The Nutritional Benefits ofFLAXSEED
17
Safety and Regulatory Status
Flaxseed is considered safe for human consumption
based on its long history of safe use and studies confirm
amounts up to 50 grams per day do not cause adverse effects in
generally healthy people.
The Food and Drug Association (FDA) lists specific
constituents naturally found in flaxseed, such as solin oil,
linolenic and linoleic fatty acids, and lignans as Generally
Recognized as Safe (GRAS). While flax has been petitioned
and amended as safe for human consumption, it has not yet
been added to the GRAS list, nor have regulations been
established that define its use.
Flaxseed may not be suitable for persons with certain
conditions warranting restriction of whole grains or seeds, such
as kidney disease. Flaxseed is gluten-free and will not likely
negatively affect persons with celiac disease.
Potential effects of flaxseed include blood-thinning.
Check with your doctor if you are taking blood-thinning
medications or if you plan to have surgery.
e
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RECIPES
Banana Pecan Flax Bread
Fruit & Flax Breakfast Shake
Oatmeal Flax Cookies
Italian Vegetable Salad
Roasted Vegetable-Barley Soup
Chicken Wild Rice Casserole
Carrot Flax Cake
Note: if you are following a sodium-restricted diet. you may omit the salt from
the following recipes and substitute low-sodium broth or soup. In addition,
low-sodium baking soda is usually available in health food stores.
· 18 .
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The Nutritional Benefits ofFLAXSEED
19
Banana Pecan Flax Bread
Sweet and moist with a toasty crust-great for
breakfast or as a snack. Each serving provides
about 6. 5 grams of flaxseed and
2 grams Omega-3 fats.
l 3/4 cup All-purpose flour
3/4 tsp. salt
2 tsp . baking powder
l /2 tsp. baking soda
l /2 cup flax seeds, milled
l l /2 cup mashed, ripe bananas
l /2 cup liquid egg substitute
l /4 cup canola oil
l T. vanilla extract
l /2 cup nonfat sour cream
Topping:
l T. ground cinnamon
l T. Brown sugar
l /2 cup pecan pieces
Fruit & Flax
Breakfast Shake
Refreshing, fast and easy! Yields about 6. 5 grams
flaxseed and 2 grams Omega-3 fats per serving.
l medium ripe banana
l /2 cup fresh strawberry halves
l /2 cup low-fat vanilla yogurt
3/4 cup unsweetened pineapple juice, chilled
2 T. Flax seeds, milled
l . Place fruit, yogurt, juice and milled flaxseed in a blender
and blend until smooth. Serve immediately.
Makes 2-3 servings .
l . Preheat oven to 350 degrees F. Grease and flour a 9inch loaf pan or springform pan.
2 . In one bowl combine the flour, baking soda, baking
3 . powder, salt and milled flaxseed.
3 . In another bowl, blend the bananas , eggs, oil , vanilla,
sour cream and 3/4 cup packed brown sugar. Blend well.
Add dry ingredients and blend until smooth. Pour into pan.
4 . Blend l T. brown sugar and l T. cinnamon and sprinkle
on top of batter along with pecans. Bake 40-45 m inutes or
until toothpick inserted in center comes out clean. Cool and
serve. Makes about l O servings.
Nutritional analysis
Calories
Protein
Carbohydrates
Dietary Fiber
% Calories from fat
per serving:
332
6 .6 g
49 g
4 .3 g
3 5%
Total Fat
Satu rated fat
Vitamin A
Vitamin C
13.3 g
l .2 g
46 RE
3 .3 mg
Nutritional analysis
Calories
Protein
Carbohydrates
Dietary Fiber
% Calories from fat
per serving:
21 8
6.1 g
41 g
5.2 g
l 8%
Total Fat
Saturated fat
Vitamin A
Vitamin C
The Nutri.tional Benefits ofFLAXSEED
4 .6 g
l .0 g
14 RE
37.5 mg
21
Oatmeal Flax Cookies
A traditional favorite with an extra wholesome
boost. Provides approximately 8 grams of flaxseed and 2.7 grams Omega-3 fats per 2 cookies.
1 tsp. vanilla extract
3 cups dry, old-fashioned oats
3/4 cup All-purpose white flour
3/4 cup flaxseed, milled
1 tsp. baking soda
1 tsp. ground cinnamon
1 cup seedless raisins
1/2 cup dried English walnuts, chopped
1. Preheat oven to 3 50 degrees F. Beat together sugars and
cano la oil, add egg and vanilla until blended .
2. Combine flour, baking soda, cinnamon, oats and flax.
Add to egg and sugar mixture . Mix well and stir in raisins
and nuts .
3. Drop by heaping teaspoon onto un-greased cookie sheet.
Bake 10-25 minutes until golden brown . Cool and serve.
Makes about 24 cookies. Serving size 2 cookies .
, 22
;
.
per serving:
3 70
7.6 g
60 g
5.9 g
29%
Simple and flavorful. Substitute vegetables you
have on hand. Each serving contains about
8. 1 grams flaxseed and 1. 8 grams Omega-3s.
1/2 cups raw cauliflower florets (bite size pieces)
cup broccoli florets
1 cup white onions, chopped
2 cups fresh button mushrooms , cleaned
2 large , raw, green bell peppers
2 cups red , ripe , cherry tomatoes
1 cup fat free Italian salad dressing
1/2 cup flaxseed, milled
1/4 cup liquid egg substitute
1 /4 cup canola oil
1 cup brown sugar, packed
1/2 cup white granulated sugar
Nutritional analysis
Calories
Protein
Carbohydrates
Dietary Fiber
% Calories from fat
Italian Vegetable Salad
Total Fat
Saturated fat
Vitamin A
Vitamin C
12.6 g
1.2 g
14 RE
0 .7 mg
1. Wash and cut vegetables into bite-sized pieces. Combine
together and pour dressing over vegetables. Blend in milled
flaxseed .
2 . Cover; marinate in refrigerator several hours.
Makes about 8 servings .
Nutritional analysis
Calories
Protein
Carbohydrates
Dietary Fiber
% Calories from fat
per serving:
107
4 .8 g
15 g
5.8 g
31 %
Total Fat
Saturated fat
Vitamin A
Vitamin C
The Nutritional Benefits ofFLAXSEED
4 .0 g
0.5 g
85 RE
73.6 mg
23
Roasted Vegetable-Barley
Soup
Heart-healthy and chock full of phytonutrients.
Freeze some for later!
About 5.4 grams flaxseed and
2.5 grams Omega-3 fatty acids.
3 lb fresh red tomatoes, seeded/chopped
1 lb white onion, chopped
1/4 tsp salt
1 1/2 tsp. crushed garlic
1/8 tsp bl~ck pepper
1 lb raw carrots, sliced
8 oz can kidney beans
1 T . olive oil
1/2 cup flaxseed, milled
3/4 cup pearl barley
2 quarts chicken broth
2 cups sliced, canned black olives
1/4 cup chopped, fresh parsley
1. In a large bowl mix tomatoes, onions , garlic, carrots and
olive oil. Transfer to sheet pan and roast in a 450 degree F.
oven for 45 minutes . Stir occasionally. Transfer mixture to
a large stock pot .
2. Add barley and broth to vegetable mixture . Heat to a
boil. Reduce heat. Cover. Simmer until barley is tender ,
about 45 minutes .
3. Add beans , milled flaxseed, olives and parsley.
.
4 . Adjust seasoning with salt and pepper.
4 Serve in shallow bowls with a slice or wedge of focacc1a
~ hearty crusted bread. Makes about 12 servings.
0
Nutritional analysis per serving:
Calories
21 8
Protein
9.3 g
Carbohydrates
31 g
Dietary Fiber
8 .5 g
2 9%
% Calories from fat
Total Fat
Saturated fat
Vitamin A
Vitamin C
7.5 g
1.0 g
526 RE
30.0 mg
Chicken Wild Rice
Casserole
Casseroles are a great place to add flaxseed since
it blends so well and adds a nutty flavor. Each
serving of this dish provides around 11 grams
flaxseed and 2.5 grams Omega-3 fats.
2 cups chicken broth
l cup dry wild rice
2 T. olive oil
l /2 medium onion, chopped
l /2 cup green bell pepper, chopped
1/2 tsp . salt
l cup sli ced mushrooms
1/8 tsp. thyme
3 roasted chicken breasts , chopped
6 ounce can cream of asparagus soup
l /2 cup flaxseed, mil led
2 garlic cloves, crushed
l /4 tsp . Black pepper
1/2 cup sliced almonds
l . Prepare rice according to package directions using broth
as liquid ; set aside .
2. Place olive oil in a heavy saucepan over low heat. Saute
onion in oil until golden. Add green pepper and mushrooms. Continue cooking until tender.
3. Combine condensed soup, cooked rice, sauteed
vegetables, chopped chicken breasts and remaining
ingredients.
4 . Pour into lightly greased 2-quart casserole . Sprinkle with
sliced almonds . Cover and bake at 350 degrees F. for 35
minutes. Makes 6 servings.
Nutritional analysis
Calories
Protein
Carbohydrates
Dietary Fiber
% Calories from fat
per serving:
433
37.5 g
34 g
6 .9 g
3 5%
Total Fat
16.9 g
Saturated fat
2.6 g
Vitamin A
23 RE
Vitamin C
1 3. 5 mg
The Nutritional Benefits ofFLAXSEED
25 .
A word on adding flaxseed
to recipes. • •
Carrot Flax Cake
Who says dessert can't be good for you? How
about a treat with 11 or so grams of flaxseed and
3.2 grams Omega-3 fatty acids per serving.
4 cups grated , raw carrots
2 cups white granulated sugar
8 oz can crushed pineapple with juice
l /2 cup canola oil
l /4 cup liquid egg substitute
l /4 cup orange juice
2 tsp. vanilla extract
l 3/4 cup all-purpose flour
l /2 tsp. salt
2 tsp . ground cinnamon
2 tsp. Baking soda
l cup flaxseed, milled
9 oz fat-free cream cheese
6 T. powdered confectioner 's sugar
3 T . nonfat milk
h d A!though a generally healthy amount of flaxseed to eat
eac ay r_s about 4-6 tablespoons, this does not mean you must
consu~e It all at one time, in or on one food or just one meal
If you like, spread out the amount over the day in different .
ways. Get accustomed to adding flaxseed to your baked
p~oduc~s and on meals. There are many foods to which flax
~111 easily blend _and add texture and flavor. You can add it to
Just about anythmg:
Cereal
Juice
Yogurt
Casseroles
Tacos
Soups
Salads
Stews
Sauces and dressings
Dips
Hot cereals
Tuna, chicken or egg salad
Pancakes, waffles or muffins
Cakes and cookies
Chili or even atop pizza!
l. Preheat oven to 375 degrees F. Coat a 9 x l 3- in ch
baking pan with vegetable cooking spray; set aside .
In large bowl combine carrots, sugar, pineapple, oil, egg
substitute , orange juice and vanilla; stir to blend thoroughly .
2. Add flour, baking soda, salt , milled flaxseed, cin namon;
mix completely.
3. Spread batter in prepared pan. Bake about 45 minutes
until pick inserted into center comes out clean. Cool on
rack.
4. Whip cream cheese, milk and powdered sugar. Frost
cake . Cut into 3 x 3 l /4 inch pieces. Makes 12 servings.
Nutritional analysis per serving:
407
8.7 g
63 g
5.7 g
31 %
Calories
Protein
Carbohydrates
Dietary Fiber
% Calories from fat
Total Fat
Saturated fat
Vitamin A 11
Vitamin C
14.2
l .3
03 .0
6.9
g
g
RE
mg
Al
The p~ssi~ilities are endless . . . use your imagination!
fl so, try subsmuung 113 of the oil or flour in recipes with
~seed. If you do, you may need to reduce baking time a few
mmutes.
The Nutritional Benefits ofFLAXSEED
27
Summary
The connection between nutrition and health is
an important one. The health benefits associated with flaxseed
consumption make it a valuable complement to your daily diet
Flax is easy to use and imparts a good flavor and texture to
foods . As a rich source of essential fats, fiber and plant
compounds, flaxseed is a good addition because of its potential
health benefits to reduce risks of heart disease and cancer, and
contributes to overall good health. Consuming flax in its
humble, ground food form is the best and safest way to get all
the great benefits flax has to offer.
The Nutritional Benefits ofFLAXSEED
.· 28
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29
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References
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The Nutritional Benefits ofFLAXSEED
31 .
Appendix
Conversions:
454 grams or 16 ounces
1 pound
=
1 gram
= 0.035 ounces
1 ounce
=
1 cup whole flaxseed
= r}80 grams
1 cup milled flaxseed, packed
=
2 T. milled flaxseed
:r }3 grams
1 oz. milled flaxseed
=
34
r28 grams
r}30-150 grams
r28 grams