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When it comes to the sources of essential fats our bodies need to work well, fish and flax top a very short list. Of these, the star by far is flax.

The cultivation of flax goes back 5,000 years, both as food and fiber (which is spun into linen).  Egypt’s tomb paintings depict flax flowers, and one of the great plagues in Exodus caused the loss of this crop. Linen was woven into Joseph’s many-colored coat and the shroud in which Jesus was wrapped. Flax furled the sails of Ulysees’ boat, and its protein fed Greece and Rome.   Wicks made of linen lit old world lamps, and the Pilgrims carried it to new shores and watched it grow here too. In modern times, the use of flax fell away as a human food, but its seeds were turned into livestock feed, its fibers became banknotes and its liquid found form in linseed oil and linoleum flooring.

Despite this long history, few contemporary Americans knew what flax was until relatively recently.  But as science’s understanding of fats unfolds, flax has retaken its place at the table.  And it’s no wonder why.          

 The Grimm’s Fairy Tale “Rumpelstiltskin” tells of a girl who could spin flax into gold.  According to many modern nutritionists, she needn’t have bothered---as “flax is nutritional gold.”  Hands down, flax is nature’s single most concentrated source of omega-3, “good guy”  fats, the only food that contains all the essentially fatty acids needed for the building and maintenance of cell membranes.  Yet just a little over a spoonful can supply most of our daily needs.  

In a society where consumption of harmful fats has led to a national health crisis, research on flax has found it offers protection against illness and death in several significant ways. Studies show that flax and one of its key nutrients, alpha-linolenic acid (ALA) work to prevent the widespread bodily inflammation that leads to so many diseases. It helps keep cell membranes flexible and arteries from hardening in the presence of improper fats. It helps keep cholesterol in the blood free flowing, so it’s less likely to build up on artery walls, causing blockages that lead to heart attacks or strokes. And it helps prevent formation of harmful acids and enzymes that cause over-stimulation of the immune system, a key factor linked to cancer, heart disease, diabetes, autoimmune disorders and more.     

What’s more, diets rich in ALA (found in abundance in flax) have been shown to reduce risk of sudden cardiac death. In studies of heart-attack survivors, flax also significantly reduced risk of subsequent heart attacks. Other studies have shown that higher ALA intake correlates to lower risk of all causes of death, including a significantly lower incidence of cancer. These studies can be seen at http://www.flaxcouncil.ca/   Of major importance to women, studies show that flax inhibits the growth and metastasis of breast tumors in animal studies. (Some may remember a segment on Oprah where flax oil was shown to reduce tumors by 50 percent.)  Conversely, mice fed the fats we so often eat (corn oil or safflower oil, both rich in omega-6 fat) had the largest number of tumors. Flax also has been shown in some studies to reduce symptoms associated with menopause. It appears to regulate hormones, decreasing high estrogen in women before menopause (protecting against estrogen-related cancers) and increasing estrogen after menopause (serving as estrogen replacement).  For a bit more, see http://goodfats.pamrotella.com/ 

Flax comes in four forms: whole seeds (79 cents a pound organic at Henry’s) ground seeds, oil (a lot higher priced) and capsules, and can be found in health-oriented stores. Flax seeds can be difficult for the digestive system to break down, so grinding guarantees more nutrients will be absorbed.  Flax can be ground in a coffee or spice grinder, and whole or ground flax can be stored up to six months. Neither whole nor ground flax must be stored in the refrigerator, but doing so lengthens shelf life.

Flax seeds have a crisp texture and a pleasant, nutty taste. Whole or ground flax can be sprinkled on cereal, yogurt, smoothies, soups, salads, rice or cooked vegetables.  Because of its high oil content, ground flax can replace some fat in recipes. Generally, a 3:1 substitution ratio is recommended (3 tablespoons ground flax can replace 1 tablespoon of shortening [!], butter, margarine [!] or cooking oil [olive!]). An egg can be replaced with 1 tablespoon of ground flax seeds and 3 tablespoons of water.  Whole or ground flax can be added when making muffins, pancakes, breads, etc.   (Commercial bakers soak the seeds in water up to two hours before combining them with flour.)  When adding ground flax to a recipe, extra liquid must be added (for 3 tablespoons of ground flax, an extra 1 tablespoon of liquid).  Baked goods made with added ground flax will brown more quickly than those made with oil.  For recipes packed with flax, see: tasty dishes at www.flaxcouncil.ca.  recipes

With flax oil, ensuring its goodness is still present (and hasn’t been lost in bad processing) means buying “raw, cold-pressed unrefined.” It must be kept refrigerated, and Flora is a good brand. It can be mixed into dips, used with olive oil in salad dressings or combined with butter to make a “better butter,” but can’t be used for cooking, as heat destroys its omega-3 fats. Dr. Budwig (see Focus on Fats) recommends combining one tablespoon of flax oil with one-quarter cup non- or low-fat cottage cheese (the protein and sulfur of which activate the oil) then adding spices, herbs or chopped fruits or vegetables (tomatoes, cucumbers, garlic or onions, grated apple, raisins, etc.) as desired.  This can be eaten “as is,” or blended into a dressing for salad. 

 As if being the only source of an essential fatty acid isn’t enough, flax boasts other benefits.  It’s a high-quality protein, a good source of beta-carotene, vitamin E and lecithin (all required for proper  digestion of fats) and contains significant magnesium, potassium and calcium. It’s gluten free, low sodium and low carbohydrate, yet high in fiber, stepping up metabolism and assisting with  oxygenation of cells---increasing energy and uplifting mood.  It also contains lignans, valuable phytonutrients that provide additional antioxidant, antiviral, antifungal and antibacterial properties.  [Top]

No wonder flax is back.  

Yet even though it’s so, most manufacturers aren’t clamoring to add flax to their products because it’s costly and difficult. Cheaper, easier oils---especially canola and soy---are favored for processed foods, but bring along problems never mentioned in their mass advertising campaigns.              

*In 2002, The U.S. Institute of Medicine acknowledged the essential nature of ALA and the contribution of all omega-3 fatty acids to human health.  It said, “an adult can achieve the Adequate Intake of ALA by eating about 1 tablespoon of ground flax daily.”  Studies of flax’s effect on prostate health are generally positive, but mixed.  Until more is known, men should exercise caution and stay informed. People with impaired digestive systems should also use caution with flax, as it swells in the stomach and may cause irritation.  One French study concluded it was unwise for women to include flax oil in their diet while pregnant or nursing.  [Top]

Much has been written in recent years about the wonders of certain cold-water fish, especially wild Alaskan and Pacific salmon, anchovies, striped bass, farmed catfish, cod, herring, king crab, lake trout, mackerel, Pacific sole, sardines, scallops, sturgeon, tilapia and non-albacore tuna. Like flax, these fish are high in omega-3 fats, which help fight cellular inflammation.  Fish oil contains important fatty acids (abbreviated EPA and DHA), both of which are created (in the fish) from ALA, the fatty acid common in flax. 

The American Heart Association recommends eating cold-water fish two to three times a week for protection against cardiovascular disease, but only a small percentage of Americans live up to that standard. Even though most people eat a high-fat diet and could use the benefits of fish, even though they’ve heard that  Greenland’s Eskimos eat an incredibly high-fat diet, yet don’t get heart disease because they eat so much fish---even so, lots of people don’t “do” fish.     

Quality fish can be hard to find, and it also can be expensive. Due to pollution, some fish is tainted with mercury, which poses its own health hazards. The safest salmon (furthest from coastal pollution, and also highest in omega-3) is wild-caught Alaskan; the least safe (and least omega-3 rich due to how the fish are fed) is farm-raised (also tainted with growth hormones and often contaminated with cancer-causing PCB’s, known to damage immune function and impair neurological development in children (particularly if eaten by an expectant mother).  If the package or sign doesn’t say which it is, it probably came from a fish farm. When buying fish, it’s also wise to avoid carnivorous fish (swordfish, shark and marlin, which spend too much time in polluted coastal waters), albacore tuna and bluefish (which concentrate mercury). A website devoted to which fish is safest can be found at http://www.nrdc.org/health/effects/mercury/index.asp other?  Safe, high-quality salmon may also be purchased online at http://www.vitalchoice.com/index.cfm.  [Top]

But if fish just isn’t your dish...

Fish oil can also be found in un-smelly, easy-to-swallow supplements*.  As with fish-farm salmon, the safety and potency of the active EPA and DHA fatty acids depends on where it came from. Pure, high-potency oil comes from fish who swim free and feed in cold ocean waters, and the best usually is from Scandinavia. Some people with heart disease or autoimmune disorders eat fish and take fish-oil supplements, while other people take fish oil because they’ve read reports that it not only combats aging, but such diverse disorders as allergies, arthritis, asthma, attention-deficit disorder, bipolar disorder, breast cancer, depression, eczema and schizophrenia. 

A typical fish oil capsule contains about the same amount of omega-3 oil as one ounce of wild salmon. A typical dose is 600-1000 mg twice a day, taken along with Vitamin E and other antioxidants to keep the oils from oxidizing (making an otherwise healthy thing unhealthy).  [Top]

(Don’t spill the beans):  Some other “good fats” foods: 

w Walnuts, raw or toasted, are good for snacks, in salads or baking.  Walnut oil also can be used on salads, but it can’t be heated, as its omega-3 properties would be lost. One-quarter cup of walnuts supplies slightly more omega-3 than a three-ounce piece of salmon.

w “Designer” eggs, created when chickens are fed flax, are a welcome new addition to the omega-3 set, and now can be found both at larger supermarkets and health-food stores. One egg provides about a third of the daily suggested adult requirement for ALA. This may not sound like that much, but it’s good fat, while the fat in commercially raised eggs is the artery-clogging omega-6 kind.  With Hi-Omega eggs, omelets are guilt-free again!  Henry’s also sells organic versions. 

w Wild game meats, especially buffalo and venison, are good sources of omega-3 fats. Both can be purchased at Henry’s or Trader Joe’s.  

w Pumpkin seeds. (Check ingredient list for hydrogenated oils.  Can also be bought in bulk at stores like Henry’s, sprayed with olive oil, slow-roasted in a 300-degree oven, salted and stored.) 

w Dark-green, leafy vegetables, especially spinach and mustard greens.

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