You may think of flax as a source of fine linens, but the plant's greatest value may well lie in its small, dark seeds. As far back as the 700s, King Charlemagne ordered every loyal Roman to eat flaxseed for health, and today many alternative medicine gurus echo that decree to all who will listen. Flaxseed is more than just nutritious -- health experts believe the seed can actually help prevent heart disease and many types of cancer.

The humble-looking flaxseed packs an amazing arsenal of nutrients. First of all, it's rich in soluble fiber, which gives it power to lower cholesterol. In 1993 researchers had women consume 50 grams of ground flaxseed (about two tablespoons) every day for four weeks, and found that their total cholesterol dropped 9 percent and their LDL (or "bad") cholesterol fell 18 percent. In a 1999 study, people with high cholesterol who ate a muffin baked with 50 grams of flaxseed meal every day enjoyed a 7 to 8 percent drop in their LDL cholesterol in just three weeks. These cuts in cholesterol are more than enough to significantly lower a person's risk of heart attack or stroke.

More recently, a 2007 Chinese study showed that the lignans derived from flaxseed lowered cholesterol and blood sugar levels in people with high cholesterol. According to the Mayo Clinic, however, most human studies have not been well-designed and more research is needed to determine the efficacy of flaxseed at reducing cholesterol, blood pressure and heart disease before it can be recommended.

Providing fiber isn't the only way flaxseed might benefit the heart. The seed also contains more omega-3 fatty acids than any other plant source. These fatty acids, which prevent blood clots that could lead to a heart attack or stroke, have recently come to attention as the key ingredient that makes fish so good for the heart. But if omega-3s are what you're after, you may want flax instead of salmon. A gram of flaxseed has twice as much omega-3 as a gram of fish oil.

On top of all this, flaxseed is an unbeatable source of multipurpose nutrients called lignans. In fact, the seed offers 75 to 800 times more lignans than other grains and vegetables. Lignans spur powerful antioxidant activity, which means they may help prevent many types of cancer as well as hardening of the arteries. And, like the isoflavones in soy, lignans may be able to prevent breast and other cancers by muting the effects of estrogen in the body. Laboratory studies in rats have found that flaxseed effectively lowers the risk of breast cancer and colon cancer, but no human studies have confirmed this. In fact, a 2006 Danish study found that lignans from flaxseed had no antioxidant effect in postmenopausal women.

Health food stores sell flaxseed in bulk as well as flaxseed meal and oils. The oils make good salad dressings, but they don't contain any lignans or fiber. To get the full benefits of flax, choose the seed or meal, both of which have a mild wheatlike taste. You can sprinkle whole seeds on cereal or casserole or mix ground-up seed with orange juice. (Use a mortar and pestle or coffee grinder to grind the seeds.) You can also use freshly ground flaxseed or meal in place of wheat or oat bran when making muffins, pancakes, waffles, and bread. Ground flaxseed will stay fresh for a day or two in the refrigerator and for a month in the freezer. But don't eat more than two tablespoons in a day; any more, and all of that fiber may make you feel bloated.

-- Chris Woolston, M.S., is a health and medical writer with a master's degree in biology. He is a contributing editor at Consumer Health Interactive, and was the staff writer at Hippocrates, a magazine for physicians. He has also covered science issues for Time Inc. Health, WebMD, and the Chronicle of Higher Education.

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First published January 26, 2000
Last updated January 23, 2008
Copyright © 2000 Consumer Health Interactive

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