Flax seeds are becoming increasingly popular due to their warm, subtly nutty flavour and their numerous health benefits. Flaxseeds are an excellent source of omega-3 essential fatty acids (alpha-linolenic acid), dietary fibre, and lignans, from which they derive their major health benefits. They are also a good source of folate  and vitamin B6 as well as the minerals manganese, magnesium, phosphorous, and copper.

Flaxseeds are rich in alpha linolenic acid (ALA), an omega-3 fat that is a precursor to eicosapentaenoic acid or EPA, the form of omega-3 fat found in fish oil.  Flaxseed oil can therefore provide a good alternative to those wanting to avoid fish.  Omega-3 fatty acid is a powerful anti-inflammatory and will provide healthy lubrication for the bowels and skin.  The fats found in flaxseed oil are in their isolated form and thus provide a more concentrated source of ALA than the seeds.  The seeds, however, contain other nutrients so it is beneficial to consume both the seeds and the oil.

Flaxseed meal and flour provide very good sources of fibre that can lower cholesterol levels in people with atherosclerosis and diabetic heart disease, reduce the exposure of colon cells to cancer-causing chemicals, help relieve constipation and stabilize blood sugar levels in diabetic patients.  Flaxseeds are also a good source of magnesium, which helps to reduce the severity of asthma by keeping airways relaxed and open, lowers high blood pressure and reduces the risk of heart attack and stroke in people with atherosclerosis and diabetic heart disease, prevents the blood vessel spasm that leads to migraine attacks, and generally promotes relaxation and restores normal sleep patterns. Flax seed oil can help prevent the growth of prostate cancer.

Flaxseed meal and flour have been studied for their beneficial protective effects on women's health. Flaxseed is particularly rich in lignans; eating about one to two tablespoons of ground flaxseed each day will affect the way estrogen is handled in women in such a way that offers protection against breast cancer but will not interfere with estrogen's role in normal bone maintenance. Flax seeds also reduce the incidence of hot flashes. Protect your bones by adding anti-inflammatory omega-3-rich flaxseeds to your healthy way of eating.

Quick serving ideas

• Sprinkle ground flaxseeds onto your hot or cold cereal.

• Add flaxseeds to your homemade muffin, cookie or bread recipe.

• To pump up the nutritional volume of your breakfast shake, add ground flaxseeds.

• To give cooked vegetables a nuttier flavour, sprinkle some ground flaxseeds on top of them.

• Add a tablespoon of flaxseed oil and one to two tablespoons of freshly ground flax seeds to smoothies.

Safety

Some people have gastrointestinal symptoms, such as flatulence and bloating, when they first begin to incorporate flaxseeds into their diet. It is suggested to start with a small amount, such as one teaspoon, and slowly build up to your intake goal. When increasing fibre intake in the diet, it is also a good idea to increase filtered water intake as well.

The evidence is rather controversial, however some studies state that the use of the phyto-estrogenic flax seed (as well as soy) can promote the growth of estrogen receptor positive breast cancer in women who already have a history of ER+ breast cancer. Speak to your Naturopathic Doctor regarding this issue.

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FLAX SEED MUFFINS

• 1 ½ cups spelt flour

• 1/2 cup spelt flakes (or oatmeal flakes)

• 1/2 cup freshly ground flax seeds

• 1 tbsp cinnamon

• 1 tsp salt

• 1 tsp baking soda

• 1/2 tsp nutmeg  oooooooooooooooooooooooooooooooooooooooooooooooooooooo

• 1-2 apples cut in small chunks ooooooooooooooooooooooooooooooooooooooooooo

• 3-4organic eggs- beaten

• 1 ripe banana

• 1/4 cup orange juice

• 1/4 cup olive oil

• 1/3 cup yogurt (optional)

• 1 tbsp vanilla

• 1-2 tbsp crunchy almond butter

Mix the wet and dry ingredients separately and then mix them together and let the mixture sit for 5-10 minutes. Then add the apple. This recipe makes 12 yummy muffins. These muffins are sweetened with the fruit and are quite sweet as is. However, if you feel you need them to be sweeter; try adding a little stevia (1/4 cup powdered) or ¼ cup maple syrup or honey.

Enjoy!