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Recent Blog Articles. Flowers, chocolates, organ donation — are you in? If you are concerned about, or have been diagnosed with, high blood cholesterol levels, Health Canada recommends eating 5 tablespoons 40 g of ground whole flaxseed over three eating occasions in the day.

When using ground flaxseed, because of its high fibre content, increase the amount you eat slowly, starting with about one-half to one tablespoon per day and working up to the higher levels.

Is flaxseed safe for children and toddlers? A: Flaxseed is a natural plant source of vital nutrients and is considered safe for healthy people of all age groups.

We recommend no more than one-quarter tablespoon daily for young children. What is the nutrient profile of ground flaxseed and flaxseed oil? A detailed nutrient breakdown of flaxseed and its oil is found in the below table.

How can I add flaxseed into my diet? A: Flaxseed is added to many products on today's grocery shelves because of the omega-3 fats, lignans, and fibre found in the seed, all of which help deliver a unique and nutritious health boost that aids in overall wellness.

Here are some ways to use flax:. Can omegaenriched eggs help me meet the recommended dietary intake for ALA? A: Hens are fed flaxseed to produce omegaenriched eggs.

One omegaenriched egg provides on average 0. By itself, one omegaenriched egg provides about one-quarter to one-half of the Adequate Intake of ALA, depending on your age and gender. If eaten on a regular basis, omegaenriched eggs make a substantial contribution to your need for omega-3 fatty acids.

While the omega-3 content may vary substantially between different brands, the caloric value and protein content of omegaenriched eggs are similar to that of regular eggs. Is flaxseed organic? A: There are a few companies that offer organically grown flaxseed, labeling the seeds and oils with an "organic" symbol.

The "organic" symbol is a mark which is earned when companies have met the requirements of organic food production.

You can expect to pay a premium for organic flaxseed. Any flaxseed that you buy from a reputable retailer is perfectly safe to eat, organic or not. Is flaxseed genetically modified? Genetically modified flaxseed is not legal for sale in Canada or the US. Although a genetically modified flaxseed variety was developed in the s, the variety has been deregistered and ordered destroyed.

Can I eat too much flaxseed? A: While flaxseed provides numerous health benefits, it is possible to get too much of a good thing. Cooking or baking with flaxseed is a perfectly safe practice.

However, when raw flaxseed is added in large quantities to diets that do not contain a healthy mix of foods, health problems can develop. Like thousands of other plant seeds, flaxseed contains moderate amounts of natural compounds called cyanogenic glucosides.

In an unbalanced diet containing too much uncooked flaxseed, cyanogenic compounds can build up in the body, leading to unpleasant and, on occasion, life-threatening reactions. Such a buildup has been documented in populations relying solely on a staple such as cassava in their diet.

In these cases, the illness-causing deposits were not blocked by enzymes supplied by other foods in the diet. A balanced diet containing 50 g approximately ¼ cup of flaxseed daily does not increase glucoside buildup.

In addition, cyanogenic compounds are made harmless by cooking. I am on blood thinners. A: Warfarin brand name Coumadin® is a common medication used to prevent blood clots. Since warfarin can interact with some foods and over-the-counter supplements, it is important to tell your doctor about any other medications or supplements that you take.

Vitamin K is one of the nutrients with which warfarin can interact. For people taking warfarin, better control of blood clotting is achieved when dietary vitamin K intake remains fairly constant from day to day.

The Institute of Medicine has set the Adequate Intake value for vitamin K at µg per day for males and 90 µg per day for females. Flaxseed contains 4. The omega-3 alpha-linolenic content of flaxseed oil has also been suggested to affect the international normalized ratio INR; a measure of blood clotting when taking warfarin.

However, the research is limited and the amount that may pose a risk is uncertain. If you are taking warfarin, it is best to keep your diet as consistent as possible each day.

Flaxseed is a healthy addition to the diet of patients taking warfarin, but should be consumed in moderation and a similar amount should be eaten daily. Patients on warfarin are encouraged to have their INR monitored regularly and to speak with their healthcare professional before making any substantial dietary changes.

I have diverticular disease. A: Diverticulosis is the formation of tiny pockets, called diverticula, in the wall of the large intestine. Many people with diverticulosis do not even know that they have it. However, some people experience symptoms due to diverticular bleeding or diverticulitis infection of the diverticula.

In the past it was recommended that people with diverticulosis avoid seeds, nuts, corn, and popcorn because it was believed these foods might get caught in the diverticula. However, research shows that these foods may actually protect against diverticulitis.

Thus, flaxseed is generally considered safe for people with diverticular disease. A high fibre diet is recommended for people with diverticulosis. Increasing dietary fibre will not result in adverse symptoms in people with existing diverticula and is associated with a decreased risk of developing more pockets.

However, fibre will not repair diverticula that are already present. As a fibre-rich food, flaxseed can help boost fibre intake for people with diverticular disease. Increased fibre intake should go hand-in-hand with increased fluid intake.

Treatment of acute diverticulitis depends on the severity of the symptoms that may include a low fibre, high fluid diet, but once symptoms improve, dietary fibre intake usually is recommended to be gradually increased.

Does flaxseed help with prostate health? A: Prostate cancer is a leading type of cancer diagnosed in men. Sex hormones estrogen and testosterone play key roles in the development and progression of prostate cancer by increasing production of new cancer cells, spreading the cancer to other organs, and promoting the growth of new blood vessels that support the spread of the cancer.

The lignans in flaxseed are a type of phytoestrogen, which can affect the activity of estrogen and testosterone in our bodies and may help to prevent cancers such as prostate cancer.

Flaxseed is a rich source of alpha-linolenic acid ALA. Some research has suggested that diets high in ALA are associated with increased risk of prostate cancer, but more recent studies have not found this link.

More research is still needed to confirm if flaxseed can help to prevent prostate cancer or provide additional therapeutic benefit for men undergoing prostate cancer treatment. If you have prostate cancer or may be at risk of developing the disease, it is advisable to speak to your healthcare professional before increasing sources of plant based omega-3 fatty acids.

Is flaxseed or flaxseed oil safe to consume during pregnancy? A: The lignans in flaxseed have the potential to exert mild estrogenic effects during pregnancy. Limited evidence from animal studies suggests adverse effects in the offspring of pregnant animals fed diets high in flaxseed.

Flaxseed is a good source of alpha-linolenic acid ALA , an essential nutrient for women during pregnancy. Until more information is known, a sensible recommendation is for pregnant women to limit their daily intake of flaxseed and flaxseed oil to amounts that achieves the Adequate Intake for alpha-linolenic acid during pregnancy.

The Adequate Intake for ALA is 1. Approximately 15 ml 1 tbsp, 7 g of ground flaxseed provides 1. Does flaxseed contain trans fat?

A: Trans fat increases the risk of heart disease and should be avoided. Trans fat is created when liquid vegetable oils are made into solid fats by a process called hydrogenation. Hydrogenated oils are often used in processed foods because they improve the taste and texture of the food and help keep the food fresher for longer.

Flaxseed oil may contain a very tracer level of natural trans fats that do not cause heart disease as associated with synthetic trans fatty acids. Most of the fat in flaxseed is polyunsaturated, including the heart healthy omega-3 fatty acid alpha-linolenic acid.

Should I take fish or flaxseed oil supplements? A: There are solid health benefits attributable to both fish and flaxseed oils. The omega 3 fatty acid, alpha-linolenic acid ALA , in flaxseed oil is entirely different from eicosapentaenoic acid EPA and docosahexaenoic acid DHA in fish oil.

It is ideal to consume fish and flaxseed as whole foods rather than supplements so that you receive the benefits from the oils as well as the other nutrients found in these foods.

In addition to the omega-3 fatty acids, fish provides high quality protein, and flaxseed has lignans and fibre. However, fish and flaxseed oil supplements are good alternatives if the whole foods are not an option due to allergies, taste preference, or convenience. Contamination of fish oils is less of a concern these days with modern refining practices.

Good fish oil supplements actually are safer to consume than whole fish which have detectable levels of heavy metals and other contaminants. Extraction of oils from fish eliminates water soluble heavy metals. For most people there is value to consuming both plant ALA and animal EPA and DHA omega-3 fatty acids, either from the whole foods or supplements.

Which is healthier — flaxseed or chia seed? A: Chia seed is a whole grain that has been used by humans for centuries. The below table shows the nutrient content of chia seed and flaxseed from the Canadian Nutrient File.

On a weight basis, flaxseed is higher in omega-3 fatty acids from ALA and protein, whereas chia seed is higher in total dietary fibre. Flaxseed is a richer source of lignans than chia, which act as potent antioxidants in the body.

The large body of research showing the heart-health benefits of flaxseed has led Health Canada to approve a health claim for flaxseed. No such claims have been approved for chia. Flaxseed contains nutrients called lignans that may help decrease cancer growth. Some studies link this food to a lower risk of several types of cancer, but more research is needed.

While soluble fiber absorbs water in your intestines and slows down digestion, which may help regulate blood sugar levels and lower cholesterol, insoluble fiber adds bulk to the stool, which may prevent constipation and promote regular bowel movements With so much fiber packed into each tiny seed, flaxseed may help promote regular bowel movements and improve digestive health.

Flaxseed may also help lower cholesterol levels. A week study in people with high blood pressure had similar findings, reporting that 4 tablespoons 30 grams of flaxseed per day led to significant reductions in body mass index BMI , total cholesterol, and blood pressure These effects may be due to the fiber in flaxseed, which binds to bile salts before being excreted by your body.

To replenish these bile salts, cholesterol is pulled from your blood into your liver, resulting in lower levels Flaxseed is renowned for its ability to decrease blood pressure levels 20 , A review of 15 studies found that supplementing with flaxseed products, including flaxseed powder, may significantly lower levels of both systolic and diastolic blood pressure — the top and bottom numbers on a reading, respectively This seed may be especially effective for those with high blood pressure levels.

In fact, a small, week study showed that taking 4 tablespoons 30 grams of flaxseed per day reduced blood pressure in those with high levels Furthermore, according to a large review of 11 studies, taking flaxseed daily for more than 3 months may lower blood pressure levels by 2 mmHg Flaxseed may be especially useful for those with high blood pressure, as it may help lower this marker of heart health.

Research shows that soluble fiber slows the absorption of sugar in the blood, which may reduce blood sugar levels 6 , 16 , Keep in mind that the benefits of flaxseed for blood sugar control apply mostly to whole flaxseed rather than flaxseed oil. This is because flaxseed oil lacks fiber Flaxseed may lower blood sugar due to its soluble fiber content.

One older study found that a drink with flax fiber tablets containing 2. In fact, a large review of 45 studies found that supplementing with flaxseed resulted in significant reductions in body weight, BMI, and belly fat Both flaxseed and flaxseed oil are easy to use and can be added to a variety of recipes.

Here are a few simple ways to increase your intake:. Flaxseed is versatile and easy to add to yogurt, salad, smoothies, baked goods, and numerous other foods. Ground flaxseed is much easier to digest than whole flaxseed. That said, you can still buy whole flaxseed, grind it in a coffee grinder , and store the ground flaxseed in an airtight container for easy use.

Flaxseed oil is usually produced by a process called cold pressing, which helps extract the oil from the seeds effectively 6. Just 1 tablespoon 7 grams of ground flaxseed contains 1. Many of the health benefits noted in the studies above were observed with just 1 tablespoon 7 grams of ground flaxseed per day.

Ground flaxseed provides the greatest health benefits. If you use flaxseed oil, remember to store it in a cool, dark place and cook with it at low temperatures.

Although flaxseed is associated with many health benefits, there are a few downsides to consider. For starters, keep in mind that ground flaxseed is high in fiber, with 2 grams packed into each tablespoon 7 grams.

While fiber is beneficial, increasing your intake very quickly can lead to digestive issues, including gas and bloating 2 , 30 , Though rare, allergic reactions to flaxseed and flaxseed oil have also been reported 32 , 33 , Additionally, flaxseed may interact with several medications, including blood thinners and antiplatelet medications Because certain flaxseed compounds may mimic the effects of estrogen, those on hormone therapy or with hormone-sensitive cancers should talk with their doctor before adding it to their diet.

Flaxseed is high in fiber and may cause digestive issues if eaten in high amounts. In rare instances, it may also produce an allergic reaction and may interact with certain medications. Flaxseed is rich in protein, fiber, and omega-3 fatty acids and contains several important vitamins and minerals that can support your overall health.

Its nutrients may offer some protection against cancer and help reduce your cholesterol, blood pressure, and blood sugar when consumed as part of a balanced diet. Many of the health benefits noted by research involved consuming 1 tablespoon 7 grams of ground flaxseed per day.

As it is high in fiber, eating too much too quickly can cause digestive issues.