Flax

Flaxseed comes from a blue-flowered plant grown in the cool, northern climate of the western Canadian prairies. Canadian flaxseed is the favourite
choice of consumers. The omega-3 fatty acid, fibre and antioxidants in flax are nutrients that help keep us healthy.

A better diet with flaxseed

Canadian flaxseed is a highly nutritious food. Flaxseed contains the omega-3 fatty acid, alpha-linolenic acid (ALA), fibre and plant lignans.

Omega-3 About 42% of flaxseed is oil and more than 70% of that oil is comprised of healthy polyunsaturated fatty acids. Flaxseed
fatty acid contains 55-57% of the essential omega-3 fatty acid, ALA.

Flaxseed contains soluble and insoluble fibre. Soluble fibre can lower blood cholesterol levels and
Fibre help moderate blood sugar, while insoluble fibre moves the stool through the colon more
quickly, helping bowel movements and improving laxation.

Flaxseed is one of the richest plant sources of lignans, providing up to 800

times more lignans than most other foods. Lignans are phytoestrogens –
Lignans compounds that have been shown in studies of animals and in early
human clinical trials to help protect against certain kinds of cancer,
particularly cancers of the breast and colon, by blocking tumour
formation1.

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A Health Claim for Flaxseed A lower risk for heart disease. Flaxseed is the richest plant
source of ALA. Studies show that flaxseed may reduce the risk of heart
For more detailed information and health tips go to: disease by preventing the buildup of harmful deposits in arteries3.
In studies in which large groups of people were assessed to determine
disease trends, increasing the ALA content of the diet corresponded to
a decrease in risk of stroke and heart disease4. Flaxseed can assist
The health-promoting components in flaxseed are associated with
in normalizing blood pressure5. And along with fibre, lignans and
improved cardiovascular health. In fact, in 2014, Health Canada
other antioxidants, ALA can reduce blood cholesterol - as supported
approved a health claim linking eating ground whole flaxseed to
by Health Canada - which may also lower the risk of heart disease.
blood cholesterol lowering, a major risk factor for heart disease2.
The claim is only one of eleven approved in Canada. An example of the Reduction of cancer risk. The link between diet and cancer is well
permitted claim for ground flaxseed is: “16 g (2 tablespoons) of known. Flaxseed lignans, in particular may be protective against some
ground flaxseed supplies 40% of the daily amount shown to help cancers (such as prostate, breast, lung and colon) because of their
lower cholesterol”. The “daily amount” referred to in the claim is antioxidant activities and ability to reduce tumor number and blood
40 g (5 tablespoons) of ground whole flaxseed to be consumed over vessel growth1, 6.
three eating occasions in the day. Help with immune disorders. Lignans and ALA in flaxseed help to
reduce inflammation that affects the body’s immune system1, 7. Thus,
Other health benefits of flaxseed flaxseed may be useful in reducing the risk of such immune disorders
The omega-3 fatty acids play a balancing role in the body. They as rheumatoid arthritis and psoriasis.
correct imbalances in modern diets that lead to health problems. Diabetes. Flaxseed has been shown to lower fasting blood glucose
Nutritionists caution that the amount of omega-3 fatty acids eaten and glycated hemoglobin (HbA1c) and thus may be helpful in the
in North America no longer meets our bodies’ needs. You can balance management of diabetes mellitus8. In overweight or obese individuals
your consumption of fatty acids by adding flaxseed to your diet. with pre diabetes, flaxseed intake decreased glucose and insulin levels
and improved insulin use9.

Form of flaxseed Weight (g) Common Energy Total fat (g) ALA (g) Protein (g) Total CHQ (g) Total dietary
measure (Kcal) fibre (g)

Proximate Analysis 100 - 450 41.0 23.0 20.0 29.0 28.0

180 1 cup 810 74.0 41.0 36.0 52.0 50.0

Whole seed 11 1 tbsp 50 4.5 2.5 2.2 3.0 3.0
4 1 tsp 18 1.6 0.9 0.8 1.2 1.1
130 1 cup 585 53.0 30.0 26.0 38.0 36.0
Milled seed 8 1 tbsp 36 3.3 1.8 1.6 2.3 2.2
2.7 1 tsp 12 1.1 0.6 0.5 0.8 0.8
100 - 884 100.0 57.0 - - -
Oil 14 1 tbsp 124 14.0 8.0 - - -
5 1 tsp 44 5.0 2.8 - - -
Based on a proximate analysis conducted by the Canadian Grain Commission. Fat content determined using the American Oil Chemists’ Society (AOCS) Official Method Am 2 – 93. Moisture content of 7.7%.
ALA = Alpha-linolenic acid, the essential omega-3 fatty acid.
CHO = Carbohydrate. Total Carbohydrate includes sugars and starches (1g) and total dietary fibre (28g) per 100g flax seeds.
(Source: Morris D.H. Flax: A health and nutrition primer. Winnipeg: Flax Council of Canada; 2003. p. 11).

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Adding flaxseed to your diet How much flax to eat
Flaxseed adds a pleasant, nutty taste to foods. You can buy it by the scoop, Like any high fibre food, flaxseed may upset your digestion if you add
vacuum pack, bottle or capsule or find it in some favourite foods. Here are too much, too quickly. Healthy people should consume 5-10g (1-2 tsp)
some ways to use flaxseed. of flaxseed oil or 8-16g (1-2 Tbsp.) of milled flaxseed as part of
a balanced diet.
Whole flaxseeds add colour and crunch to foods. You
can sprinkle flaxseeds on top of home baking or mix them For individuals at risk of developing, or who have
into a dough. However, to obtain maximum health benefit from heart disease, a daily intake of 40g (5 Tbsp.) of milled
flaxseed, you should first grind the seeds because whole seeds flaxseed is recommended by Health Canada.
will pass through your system undigested.
Grinding whole seeds breaks their tough outer skin, creating
a light-coloured powder. Milled flaxseed is sold in a Storing Flaxseed
vacuum package or you can prepare it yourself in a coffee You can store whole flaxseed, which is clean, dry
grinder. Sprinkle milled flaxseed on cereal or add it to Whole and of good quality, at room temperature for up to
doughs, batters, casseroles and other cooked foods. Flaxseed: a year.
Flaxseed oil is sold in bottles. The oil is extracted from
whole flaxseeds using a cold-press process especially To keep flaxseed fresh, you should grind it as you
developed for plant oils. Pour flaxseed oil on fresh salads. Milled
need it. You can keep milled flaxseed refrigerated in
Flaxseed oil provides ALA but no fibre or lignans. Flaxseed:
an airtight, opaque container for up to 30 days.
Flaxseed oil is also available in gel capsules and sold
as a dietary supplement.
Flaxseed substitutions in foods
Omega-3 enriched eggs contain extra omega-3 Fat or Oil Substitution Instructions: Use a 3:1 ratio when substituting
fatty acids from flaxseed fed to hens. You can use omega-3
flaxseed for oil in a recipe. For example, 3 tablespoons of milled
eggs wherever you would use regular eggs – there’s no taste
difference, only nutrition enrichment. If eaten on a regular
flaxseed can replace 1 tablespoon of butter, margarine, shortening
basis, omega-3 enriched eggs make a substantial or vegetable oil.
contribution to your need for omega-3 fatty acids. Egg Substitution Instructions: For every egg being replaced, mix 1
The caloric value and protein content of omega-3 tablespoon milled flaxseed with 3 tablespoons water in a small bowl
enriched eggs are similar to that of regular eggs. and let sit for one or two minutes. The mixture will become gel-like.
Omega-3 enriched foods, such as yogurt and milk, may Add to your recipe as you would an egg.
contain flaxseed oil, while flaxseed baked goods, such as
breads, can include milled or whole flaxseed.

1 tablespoon + 3 tablespoons = 1 egg

milled flax water

References
1
Adolphe JL, et al. Br J Nutr. 2010;103:929-938. 4
Pan A, et al. Am J Clin Nutr. 2012;96:1262-1273.
2
Health Canada. 2014. Summary of Health Canada's Assessment of 5
Rodriguez-Leyva D, et al. Hypertension 2013;62:1081-1089.
a Health Claim about Ground Whole Flaxseed and Blood Cholesterol 6
Flower G, et al. Inter. Canc. Ther. 2013;13(3):181-192.
Lowering http://www.hc-sc.gc.ca/fn-an/alt_formats/pdf/label-etiquet/ 7
Hutchins AM, et al. Nutr. Res. 2013; 33(5):367-75.
claims-reclam/assess-evalu/flaxseed-graines-de-lin-eng.pdf. 8
Mani UV, et al. J. Diet. Suppl. 2011; 8(3):257-65.
3
Francis AA, et al. Am J Physiol Heart Circ Physiol. 2013; 304: H1743-51. 9
Winnik S, et al. Eur Heart J. 2011; 32(20):2573-84.

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Flax recipe
Maximize your flax intake with a snack that nourishes!

Banana BlueBerry Loaf! Method

325 mL All-purpose sifted flour 1 1/3 cup • Preheat oven to 180°C (350°F).
150 mL Milled flax* 2/3 cup • In medium-sized bowl, mix flour, milled flax, baking
12 mL Baking powder 2 1/2 tsp powder and salt; set aside.
2 mL Salt 1/2 tsp • In a separate bowl, beat together sugar and egg
75 mL White sugar 1/3 cup until sugar is dissolved.
1 Egg 1 • Add to this mix, mashed banana, skim milk, and
250 mL Banana, mashed 1 cup lemon zest. Mix well.
175 mL Skim milk 3/4 cup
• Add in dry ingredients, and fold until moistened.
5 mL Lemon zest 1 tsp
• Fold in blueberries and pecans.
175 mL Frozen unsweetened 3/4 cup
wild blueberries • Turn batter into a lightly greased 11.5 cm x 21.5 cm
75 mL Pecans (optional) 1/3 cup ( 4 1/2” x 8 1/2” ) loaf pan.
• With a spatula or the back of
* Mill flax seeds in a coffee grinder to make a light, granular powder a spoon, level batter in pan.
Single Serving Nutrient Values • Bake for 60 minutes, or until an inserted toothpick
Calories 153.2 comes out clean.
Fat 4.9g • Cool on a wire rack for 5 minutes. Remove loaf from
Saturated 0.5g
Monounsaturated 1.99g pan and cool to room temperature.
Polyunsaturated 2.1g
Omega-3 1.0g
Cholesterol 13.6mg
Sodium 188.0 mg Yield: 1 loaf: 14 slices (1.27 cm (1/2” thick).
Carbohydrates 24.6g Serving size: 1 slice
Fibre 2.9g Flax Content: 8.5% flax or 5.7g per serving
Folate 59.0 DFE*
Protein 4.0g
* Folate intake is measured in micrograms (μg) of dietary folate equivalents (DFE).

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