Flax seeds

Flaxseed, also known as ”linseed”, is a nutrient dense and fiber rich seed with a slightly sweet, cruncy and nutty taste. 

It is widely used in plant based cuisine for baked goods, cereals, desserts, granola, bread, pancakes, waffles, salads, smoothies, veggie burgers and more. 

Flax seeds are an unparalleled source of dietary fiber. They are also an excellent source of omega-3 essential fatty acids, antioxidants, protein and minerals such as phosphorous, calcium, magnesium and selenium. 

Flax seeds are also a source of unusual mucilaginous gums, commonly known as flax gel. This gum is water-soluble which means that when the seeds are soaked in water or other liquid they become gelatinous. This makes flax seeds popular as an egg replacement, used as a binder. 

When flax seeds are boiled and strained, the leftover gel can be used as a vegan egg white substitute. This was the original aqua faba. The process started with Miyoko Schinner, using flaxseed mucilage to make vegan merengue. 

Furthermore, this mucilaginous gum has also been found to be great for improving digestion, supporting the intestinal tract and increasing nutrient absorption.

VOLUME

Quiet

HOW TO USE

To enhance the digestability and nutritional value flax seeds grind them before consumption. Use a blender, spice or coffee grinder. 1 tablespoon ground flax per day fulfils daily needs of omega-3 fatty acids. 

Whole flax seeds can also be consumed, but it is recommended to soake them in water for about 8 hours prior to using. They become gooey when soaked so they are not meant to be drained like other soaked seeds. The goo is also great for recipes that require binding. 

Both ground and whole flax is very often used in raw food, making raw flax crackers, wraps, breads or pancakes in the dehydrator. 

To maintain the nutrition, avoid heating flax seeds above 43°C (110°F). If adding flax to a cooked meal such as a porridge, do so at the end of the cooking process whenever possible. Better yet, sprinkle ground flax seeds on top of your hot porridge, steamed grains or sautéd vegetables aftercooking. You can sprinkle ground flax on your yogurt, smoothie bowl or cereal. 

FLAX EGG 

Recipe: 1 tablespoon ground flax seeds, mixed with 3 tablespoon water. Allow to soak for 10 minutes. Use as egg replacement for binding.

FLAX FABA

Recipe: 1/2 Cup of Flax Seeds and 4 Cups of Water. Place golden flax seeds and water into a sauce pan and bring to a boil. Once boiling reduce to a simmer and cook for 25 minutes. Strain the flax gel. Measure out 3 tablespoon increments (the equivalent of one egg) and freeze. Ice cube trays work great for this. Use as egg white replacement. 

FLAVOR PAIRINGS

Apples, avocado, bananas, berries, buckwheat, cacao, chia seeds, coconut, dates, dried friut, carrots, cloves, citrus, coconut nectar, coconut oil, coconut yogurt, coriander, fennel, flour, ginger, grains, hemp seeds, herbs, honey, kale, maple syrup, nut butter, nutmeg, nut m!lk, nuts, oats, olive oil, pumpkin seeds, quinoa, raisins, rice, sesame seeds, sunflower seeds, tapioca, vanilla extract, vegetables

SELECTING

Brown flax and golden flax are the two common varieties, and they are similar in their nutritional composition. Many seeds contain harmful pesticides, so selecting organic options is recommended. 

Although ground flax seeds are much higher in nutrients and much better for digestion, it is recommended to buy flax seeds whole. For best shelf life and nutrition value, keep them whole and only grind the amount you need immediately before using. However, pre-ground flax seeds may have great convenience. If you prefer ground flax seeds, be aware that they are much more prone to oxidation and spoilage and come with a significantly shorter shelf life. Look for refrigerated and/or vacuum sealed packages. 

STORING

Store whole flax seeds in an airtight container in a dark, cool and dry place up to 2 years. If stored in the refrigerator or freezer they can last even longer. Be aware that flax seeds don´t usually smell bad even after they have gone rancid. So it is best to buy smaller packages to keep rotation up. Ground flax seeds last approximately 6 months in the refrigerator. If using a glass container, a dark colored glass will prevent light exposure and prolong the shelf life slightly. 

SUBSTITUTIONS

Substitutes for flax seeds will depend on the recipe you are making. In some recipes where flax is used for binding, you can use chia seeds as a replacement. Be aware that you might need a slightly smaller amount of chia seeds compared to flax. 

When it comes to baking, other possible substitutes include oats, hemp seeds or almond flour.

HEALTH BENEFITS

Among 127 of the World’s Healthiest Foods, flax seeds are the number one source of omega-3! The primary omega-3 fatty acid found in flax seeds is alpha-linolenic acid, or ALA which is especially helpful for cardiovascular health, helping to protect the blood vessels from inflammation and regulates blood pressure. The intake of flax seeds has also been shown to decrease LDL cholesterol in several studies. This may be partly due to the high fiber content of flax seeds. The fiber content of flax seeds—especially their mucilaginous fiber— are also of great benefit to the digestive tract, helping to delay gastric emptying and improving intestinal absorption of nutrients. Flax seed fibers also help to steady the passage of food through the intestines. 

Another unique feature of flaxseed is its compounds called lignans. Lignans are one of the few naturally occurring compounds in food that function as weak or moderate estrogens when consumed. Among all foods commonly eaten by humans, researchers rank flax seeds as the number one source of lignans. Lignans provided by flax seed have been shown to spark the activity of certain detoxification enzymes that are responsible for deactivating toxins in the body. This support of the detox process may help prevent accumulation of toxins that might otherwise act as carcinogens.

The antioxidant and anti-inflammatory properites also make them a candidate for cancer prevention, especially when it comes to breast cancer, prostate cancer and colon cancer. Breast cancer and prostate cancer are included in the list of cancers know as “hormone-related” cancers. 

Evidence also shows the antioxidant and anti-inflammatory properties of flax seeds can help prevent insulin resistance, type 2 diabetes, asthma, obesity, and metabolic syndrome.

We’ve seen mixed findings in the area of post-menopausal benefits (such as reduction of hot flashes) and flaxseed intake, with some studies showing significant benefits and other studies showing a lack of significant benefits. However, there continues to be strong interest in flax seeds as potential aids during management of perimenopausal and postmenopausal symptoms as well as during hormone replacement therapy.

CONCERNS

Based upon research and public health recommendations, we believe that a combination of nuts and seeds (including flax seeds), that adds up to 3 tablespoons (1.5 ounces, or 42 grams) per day is a dietary step well worth taking for most people.

“Cyanide” is a term that we typically associate with the potentially deadly poison. However, there are very small amounts of cyanide constantly present and undergoing metabolism in human tissue. These small amounts of cyanide are found in relatively non-toxic forms like thiocyanates. These same thiocyanates are also found to occur naturally in foods, for example, in cruciferous vegetables. Linamarin and lotaustralin are two cyanogenic glycosides found in flax seeds, and both of these compounds can contribute to cyanide metabolism in humans. However, as long as our metabolism is not overloaded and we are in reasonably good health, about two tablespoons of flax seeds per day are likely to provide too little linamarin and lotaustralin to cause an adverse reaction. 

Some people experience gastrointestinal symptoms, such as flatulence and bloating, when they first begin to incorporate flax seeds into their diet. It is suggested to start with a small amount, such as one teaspoon, and slowly build yourself up to your intake goal. When increasing fiber intake in the diet, it is also a good idea to include fluid (water) intake.

Several animal studies have raised questions about the safety of high-dose flax seeds during pregnancy—not for the pregnant females, but for their offspring. “High-dose” in these animal experiments has meant flax intake of about 4 tablespoons of flaxseed for every 2,000 calories. Although it is impossible to generalize from animal studies to humans, we recommend that women who are pregnant or considering pregnancy consult with their healthcare providers if they are consuming or planning to consume flax seeds in high amounts.

HISTORY

The scientific name for flax—Linum usitatissimum— reveals a lot about our human relationship to this plant. The “linum” part of this name sounds a lot like “linen,” which is a fabric that has been made from flax for over 3,000 years. The “usitatissimum” part of its name means “of greatest use” in Latin, and that quality also rings true in our relationship to flax. This plant has served not only as a food source and source of linen, but also for the creation of sails on sailing ships, bowstrings, and body armor. 

People grew flax as a crop in ancient Egypt and China. In Asia, it has had a role in Ayurvedic medicine for thousands of years. Sometime between 4000 and 2000 BC, flax cultivation became a common practice in countries bordering the Mediterranean Sea and in regions of the Middle East, and there is some evidence that flax cultivation may have started even thousands of years earlier, during the Neolithic Era of approximately 10,000 BC. From the very beginning, the value of flax was both culinary and domestic, since flax fibers could be spun into linen to provide clothing and other textile-related products.

REFERENCES

• Mateljan, George. The World´s Healthiest Foods. Nov 2020 http://www.whfoods.com/index.php 
• Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220.
• Fukumitsu S, Aida K, Shimizu H et al. Flaxseed lignan lowers blood cholesterol and decreases liver disease risk factors in moderately hypercholesterolemic men. Nutrition Research, Volume 30, Issue 7, July 2010, Pages 441-446. 2010.
• Hallund J, Tetens I, Bugel S et al. The effect of a lignan complex isolated from flaxseed on inflammation markers in healthy postmenopausal women. Nutrition, Metabolism and Cardiovascular Diseases, Volume 18, Issue 7, September 2008, Pages 497-502. 2008.
• Kristensen M, Jensen MG, Aarestrup J et al. Flaxseed dietary fibers lower cholesterol and increase fecal fat excretion, but magnitude of effect depend on food type. Nutrition & Metabolism 9.1 (2012). 2012.