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Flaxseeds are tiny, dark brown or yellow seeds packed with alpha-linolenic acid, the plant world's version of the omega-3 fatty acids found in cold water fish. In addition, flaxseed is rich in plant estrogen's called "lignans" which have anti-cancer benefits.

Flaxseed provides approximately 50 percent more omega-3 oils than the amount available from fish oil. Flaxseed contains omega-6 and omega-9 essential fatty acids, linolenic, linoleni and oleic acids, linamarin (a cyanogenic glycoside), mucilage, cyanogenic glycosides, B vitamins, fiber, protein, potassium, lecithin, magnesium, zinc, and vitamins A and E. The body does not naturally produce certain essential fatty acids, so it is necessary to receive them via the diet. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.

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. 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.)

Flaxseed that's freshly ground will have more active lignans than flaxseed that's already pre-ground, so it's best to get a small flaxseed or coffee grinder to grind your own flaxseed.

Flax seed is very low in carbohydrates, making it ideal for people who limit their intake of starches and sugars. And its combination of healthy fat and high fiber content make it a great food for weight loss and maintenance. In fact, many dieters who add flax seed to their diet have found that flax seed has been a key to keeping them feeling satisfied.

Organic Flax Oil Liquid --  Doctor Approved. This cold expeller pressed flaxseed oil is hexane free. It is made from the finest flaxseeds available and enriched with 20 percent organic flaxseed particulate to provide a great source of lignans. Each tablespoon serving contains approximately 12 mg of actual lignans. The product has also been nitrogen flushed to preserve freshness.

Organic Flax Oil --  Doctor Approved. Besides omega-3 fatty acids, flaxseed oil contains chemicals called lignans. Scientists believe lignans have antioxidant properties. Further research is ongoing.

It has been seen that adding flaxseed oil to foods, or seeds taken with a meal, creates a feelings of fullness and satisfaction following a meal. The essential fats in flaxseed oil cause the stomach to retain food for a longer period of time as compared to no-fat or low-fat foods. The net result is that you feel fuller, longer, and actually eat fewer calories.

There is no RDA yet for omega-3 fatty acids or lignans, but experts 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 1/4 cup. Make sure to get extra fluids to help your body handle the extra fiber.

Flaxseed has no known warnings or contraindications.

See also:
Beneficial Byte: Flax
More information on Flaxseed, plus recipes!

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