Health-smart tips for adding flax to your diet

Flaxseed, traditionally known as linseed, is a tiny seed packed with a variety of components that can play an important role in your diet. Here are the health benefits of consuming flax and some simple ways to add flaxseed to your diet.

• Flax is a great source of soluble fibre.
• It can help lower cholesterol levels and consequently lower heart disease risk. Recent studies showed that 25 to 50 grams of flax per day helped lower blood cholesterol significantly.
• The insoluble fibre in flax is also helpful in preventing constipation.
• Flax is a rich source of alpha linolenic acid (ALA). ALA is an essential fatty acid, also ­considered a "heart healthy" fat. Because your body cannot manufacture this fatty acid, you must consume it. Omega-3 fatty acids help reduce the thickness of blood so the heart doesn't have to work as hard to push the blood through the blood vessels. They also lessen the stickiness of blood platelets, reducing their tendency to clump together to form clots.

• Flax contains lignans, which convert in the body to compounds that are similar to the body's own oestrogen but have much weaker activity. They can occupy oestrogen receptors in cells and block the effects of more powerful oestrogens. That is why numerous studies are currently looking at the role flax may play in lowering the risk of hormone-linked cancers such as of the breast or colon.
• Animal studies have already shown that flax can reduce tumour size and can even influence the incidence of tumour development.
• Human studies are limited, but one study showed that the tumour growth in breast-cancer patients was reduced when they were given daily muffins containing 25 grams of ground flax.
• Patients on tamoxifen should not consume large amounts of flax.

• Flax contains no gluten, is very inexpensive and has a pleasant nutty flavour.
• There is no recommended daily amount, but many studies use 15 to 30 grams (one to two tablespoons) of ground flaxseed daily.
• You can eat whole flaxseeds but ground seeds are preferable for nutrient absorption. You can grind your own in a blender or food processor, or you can buy it already ground. Once ground, store what you don't use in an airtight, opaque container in the fridge or freezer.
• Flaxseed oil provides omega-3 fatty acids but not the fibre and the lignans of the seeds. Flax oil should be kept in the fridge and has limited shelf life; check the best-before date. It breaks down with heat so is not a good choice for cooking.

• Add it to cereal, muffin batters, breads, pancake mixes and cookie mixes.
• Stir ground flaxseed into yogurt or smoothies, juice or applesauce.
• Sprinkle on salads for a nutty flavour.
• Add to casseroles, meatballs or meatloaf.
• Make a pesto sauce with fresh basil, garlic, ground flaxseeds, flaxseed oil and grated Parmesan cheese.
• Use flaxseed oil in salad dressings or drizzle over steamed vegetables just before serving.

Adding flaxseed to your diet has never been easier! Keep these tips in mind and get the most out of flax.