Flaxseed

The flax plant produces a seed, the flax seed that has a high concentration of omega-3 fatty acids. You can buy flax seeds, flax meal, and flax oil in most health food stores. Nutritionists and physicians (like Dr. Weil) sometimes recommend supplementing the diet with flaxseed to increase ones consumption of the omega-3 fatty acids.

What are omega-3s and why are they important? The omega-3s are part of the family of unsaturated fatty acids. Omega-3 and omega-6 fatty acids are both essential fatty acids (EFA) meaning our bodies cannot make them endogenously. These omega fatty acids are the precursors of biologically active compounds called ecosaniods. The ecosanoids have diverse physiological effects on the body which often have antagonistic effects. For example, one ecosanoid may stimulate platelet aggregation, whereas another may reduce platelet aggregation. It is thought that the relative amounts of omega-3 and omega-6 in the diet could affect which ecosanoids are made.

Omega-3s have been purported to reduce inflammatory changes in the body, protect against abnormal blood clotting, and possibly protect against cancer. Epidemiological studies have shown consumption of a diet high in omega-3s (i.e. large consumption of fish) is associated with decreased mortality from cardiovascular disease, which may be related to their ability to reduce plasma lipids and thrombosis.

It certainly seems prudent to include some of these omega-3 fatty acids in our diets. But before you go out to your local health food store and load up on flaxseeds - you should know that salmon, mackerel, anchovy, cod, bass, snapper, shellfish, trout, and tuna all contain omega-3s. Oils other than flax that contain omega-3s include rapeseed, canola, soybean, and sesame oils. As a dietitian, I always say go for "food first" - try to include fish in your diet, especially the ones mentioned above, a few times each week. But if the thought of fish makes your stomach do flip flops, adding something like flaxseeds to your diet a couple times a week would certainly not hurt. Dr. Weil recommends buying whole flax seeds (keeping them refrigerated), grinding them in a coffee grinder, and sprinkling them on salads or cereal and/or adding them to breads and cookies.

For more information, please contact the Nutrition Office at 621-4550.

Written by: Paige Holm, RD