Dear Lynn:

What is all the hype about flaxseed oil? And, is it better to use flax seeds or flaxseed oil? Thanks,
Silvia

Dear Silvia:

Flax seeds and flaxseed oil contain a high concentration of omega-3 fatty acids, which research is indicating may help decrease risk of cardiovascular disease, some types of cancer and some types of inflammatory diseases such as rheumatoid arthritis. In addition, flaxseed is a good source of fiber and can help lessen symptoms of constipation. Since most of us eat few foods that contain omega-3 fatty acids, flaxseed has become a popular item lately.

To obtain the beneficial fatty acids from the flax seeds themselves, they need to be ground first. You can buy either ground flax meal or whole flax seeds from a health food store and grind them yourself in a coffee grinder before use. Because it is high in oil, ground flaxseed will go rancid quickly. Store flax meal in the freezer for up to one month or in the refrigerator for only one to two days. Use ground flaxseed

• in baking,
• as part of granola,
• sprinkled on salads, or
• in blender shakes.

Flaxseed oil must also be kept refrigerated to avoid rancidity. Some people do not like its taste, but others find it easily substitutes for other oils in recipes that do not require cooking. Try it in salad dressing or as part of a vegetable dip.

Most of the scientific studies used one to two ounces of ground flaxseed per day, typically baked into muffins. This amount of flaxseed appears to help lower cholesterol and decrease the inflammation of arthritis. One ounce of flaxseed contains 130 calories, 12 grams of fat, 8 grams of fiber and 5 grams of protein. Although it is high in fat, like other seeds, it's the fat that seems to be beneficial.

Sincerely,
Lynn Grieger, R.D., C.D., C.D.E.