Flaxseeds…what on earth are they? It seems like these little seeds are getting a lot of attention lately… but WHY? And HOW does one incorporate seeds into their diet? Well, have no fear…Let’s clear up the fog surrounding this miraculous superfood!

Flaxseeds and the oil of the flax plant have many far-reaching health benefits – from protection of heart disease, lowering cholesterol, increasing skin’s softness and ‘glow’ to helping women with symptoms of PMS. Can you imagine how many drugs it would take to do all the tasks that flaxseeds and flaxseed oil has been proven to do?! That’s the power of food and proper nutrition.

To get to the nitty-gritty, flaxseeds are rich in alpha-linolenic acid (ALA) which is type of plant-derived Omega-3 fatty acid, similar to those found in fish, such as salmon.

The benefits of flaxseed supplementation have been the focus of many scientific studies, which overall found it to help lower total and LDL cholesterol (the bad cholesterol), lower blood trigylceride levels and reduce platelet stickiness – all of which help to reduce the risk of heart attack and/or heart disease.

Flaxseeds themselves are rich in lignans (not found in the oil). Lignans are a type of pytoestrogen which helps combat hormonal imbalances in women by competing with circulating estrogen. In doing so, many hormonal symptoms experienced (including PMS ladies!) can be reduced or diminished. Flaxseeds can also help in the prevention of breast cancer through the same mechanism.

Let’s also not forget, flaxseeds are also a source of soluble fibre – which can help lower blood cholesterol and a source of insoluble fibre – which promotes regularity, reducing the risk for colon cancer and other gastrointestinal disorders.

Plus, as an antioxidant - which means it scavenges free radicals (those crazy changed molecules responsible for aging and cancer progression), some studies have linked flaxseeds to having a role in cancer prevention – not a bad bonus!

So how do we buy them and what on earth do we do with them?

Flaxseeds are available now at many grocery stores (ie. in their organic/healthy aisles in the refrigerated section). You may find them in many forms – whole, ground/milled and as an oil.

As whole seeds, they are small, smooth and flat. They range in colour from light to reddish brown. Nutritionally speaking, they are all about the same. When possible, purchase organic flaxseeds. Because flaxseeds are made of fats, refrigeration or freezing is key to maintain its freshness. If stored in an air-tight container, they can stay fresh for up to 1 year.

With whole flaxseeds, you must grind them yourself before using. Don’t bother eating the flaxseeds as is – we cannot break it down and it will end up down the drain (literally!) To grind your own flaxseeds use a clean coffee grinder, food processor or blender. Ideally, grind as much as you need at one time. If you grind a batch of it, freeze them in a sealed container for up to 6 months.

If you buy flaxseeds already ground or milled, be sure to store them in the freezer for optimal freshness. If choosing flaxseed oil, another great option, it must also be refrigerated. Be on the lookout for any change in smell to either the seeds or oil, as it can become rancid.

Aim to get one to two tablespoons of ground flaxseed each day. If using the oil as supplementation, it should be used uncooked (ie. In salad dressings) in order to get the nutritional benefit. 

Here are a few ways to incorporate flaxseeds into your daily routine:

• ·         Add to baked goods (flaxseed flour) – muffins, cookies, granola squares
• ·         Stir into yogurts
• ·         Add to your morning smoothie
• ·         Sprinkle on cereal, salads and soups
• ·        Add to cooked dishes, such as casseroles and to pizza crust before baking

There are lots of ways to incorporate this miracle seed into our daily diet. Get creative with your food! Its nutty flavour and disguisability will have you hooked in no time!

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Dr. Shamira is the founder of Art of Wellness - a boutique-style Centre for Health & Well-being, located in Toronto, Canada. With a special interest in women’s health, she provides integrated, natural health care to help people live at their fullest potential. 

To learn more, please visit www.artofwellness.ca or contact her at info@artofwellness.ca.

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