Flax Seeds

Flax Seeds are very tiny in size but it is full of vitamins, minerals, phytochemicals, fiber, antioxidants, and Omega-3 fatty acids. Flax seeds are also an excellent source of B vitamins, magnesium, and manganese. Note that a) flax seeds need to be ground to make the nutrients available (otherwise they just “pass through”) and b) flax seed oil alone contains neither the fiber nor the phytochemicals of whole flax seed meal. Remember, fresh ground flax seeds are superior to all processed flax seed oil.

The hull of the flax seeds has a high concentration of lignans, which are an antioxidant and phytoestrogens that are found in a variety of plants, which includes flax seeds, pumpkin seeds, rye, soybeans, broccoli and some berries.

Flaxseeds are the richest source of plant lignans, having about 8 times the lignan content of sesame seeds [note that flaxseed oil does not contain lignans – they bind to the fiber]. The other plant foods on the list have about one-tenth or less the amount of lignans as sesame seeds per serving.

• Flaxseeds (85.5 mg/ounce)
• Sesame seeds (11.2 mg/ounce)
• Kale (curly; 1.6 mg/cup)
• Broccoli (1.2 mg/cup)

Ground flax seeds are excellent in baking products such as a variety of batters, cookies, crackers and muffins. Ground flax seeds can also be used to make a variety of dips and salad dressings and finally, ground flax seeds can be used in smoothies, vegetable and meat dishes.