Reprinted from the Health District's quarterly publication mailed to district residents (Winter 2004)

Question: I’ve heard that consuming flax is good for you. Which is  better — the seeds or the oil?

Answer: Flax seeds, which come from the linen plant, are loaded with nutritional value. They are the richest known source of alpha-linolenic acid, our essential omega-3 fatty acid. Flax seeds are also a great source of fiber, especially the soluble kind, which helps eliminate cholesterol from our bodies and slows glucose absorption in our gut.

Current research supports several health benefits from eating flaxseed, including lowering the risk of heart disease, helping to protect against cancer, managing autoimmune disorders, and relieving constipation.

We promote using whole flax seeds over flax oil because the seeds offer more nutritional value and are less expensive. In addition, flax seeds are a good source of lignans (a phytonutrient) and soluble fiber, while the oil is not.

Flax seeds should be ground in a coffee grinder or blender before consuming since the whole seeds do not digest well. After grinding, store them in the refrigerator or freezer. Ground flax seeds have a pleasant, nutty taste and are delicious when sprinkled on cereals, yogurt and salad. Aim for 1-2 tablespoons of ground flax a day, which will supply you with the daily recommended amount of alpha-linolenic acid.

Dianne Moeller, a registered dietitian, helps residents make healthier food choices. Appointments can be made through the Health District receptionist at 224-5209. To submit a question for possible use in a future issue of Compass, mail it to Ask Dianne, c/o Health District, 120 Bristlecone Drive, Fort Collins, CO 80524. Not all submissions will be published.