Last month we began our series on seeds, discussing the health benefits of chia seeds in particular. All plants, in order to grow, need to contain a seed, which begins life for a new plant. Thus, most of our fruits and vegetables contain seeds, including tomatoes, apples, green beans, and strawberries, also grains such as wheat and barley.

Although all plants contain seeds, we are specifically addressing the plants we eat known as oil seeds. This month we will look at flaxseed, and its role as part of a nutritious and balanced diet.

Flaxseed, or linseed, is the seed of the flax plant, a beautiful blue-flowering herb, and is one of the world’s oldest crops. Flax was initially domesticated as a textile crop in the Fertile Crescent region of the world in the Middle East. It was also extensively cultivated in ancient Egypt, mummies were embalmed using linen, the fabric made from flax. Egyptian clothing also consisted of linen. The Roman Empire used it for sails in their ships. In Europe, a large linen industry flourished in the Middle Ages, used to make clothes, tablecloths and bed linens. Colonists to North America brought flax with them. However, by the 20th century, cotton began to be produced at a much cheaper cost, and flax production began to be grown mostly in Russia. Since that time, flax has lost its importance as a textile due to the easy availability of other cheaper fibres. However, linen clothing is still popular today, but it is very expensive as the process to produce linen is long and complex. It is a very strong, absorbent cloth, and dries faster than cotton. Because of these qualities, linen is comfortable to wear in hot weather. Today, flax is grown in the temperate climates of Europe, Asia and the Mediterranean. It can also be found as an ingredient in oil paints, wood finish, or putty. I use linseed soap to clean my horse’s leather saddle and bridle. And, of course, flax is also being grown as a food crop.

Flax was used in Biblical times. A famous reference to flax is in the story of Rahab, who hid the two spies that came to search out Jericho. “But she had brought them up to the roof of the house, and hid them with the stalks of flax, which she had laid in order upon the roof.” Joshua 2:6. Flax stalks are very tough and durable. Solomon describes a virtuous woman as one “who seeketh wool and flax, and worketh willingly with her hands.” Proverbs 31:11. At this time in world’s history, flax was still being used mainly as a fabric, but it was also consumed as a food, and as a medicine to relieve abdominal pains.  In Revelation 19:8 “the fine linen is the righteousness of the saints,” which is a symbol of a pure character.

Flaxseeds are either yellow or brown in colour. The yellow variety is not as healthy as the brown variety. Unlike chia, which we reviewed last month, in order to reap the benefits of flaxseed, it must be ground using a grinder or food processor. The flaxseed has a tough outer shell so that whole flaxseed will pass through your intestine undigested, preventing its digestion and absorption into the body. Whole flax has a long shelf life. Buying pre-ground flax has a shorter shelf life than the whole seeds; only buy what you can use before the “best buy” date. When ground flaxseeds go rancid, they will have a sour smell and bitter taste. To optimize the use of the flaxseeds you purchase, buy whole seeds and then grind them when needed. Store ground flaxseed in the fridge in an airtight, non-transparent container to prevent spoilage.

Flaxseeds can be found in most grocery stores and health food stores, either whole or ground. They are also available as an oil and in capsules. They are high in fibre and Omega-3 fatty acids as well as in several phytochemicals, the main one called lignans. One tablespoon (10 grams) of ground flaxseed contains 4.3 grams of fat (3 of those grams are fatty acids, including Omega-3 and -6); 2.8 grams of fibre; 55 calories; 7% water, 1.9 grams of protein; 3 grams of carbohydrates; 0.2 grams of sugar. Flaxseed also contains high levels of thiamine (Vitamin B1), copper, molybdenum, magnesium, calcium, zinc and phosphorus.

Flaxseed is a also a high-quality source of plant protein, the amount can be comparable to the protein found in soybeans.

It may come as a surprise, but flaxseed contains even more potassium than do bananas, which are known for their high levels of potassium. This mineral is important for cell and muscle function. It also helps to maintain normal blood pressure.

As we learned last month, chia seeds contain the highest amount of plant-based Omega-3 fatty acids. Omega-3 is considered an essential fatty acid, essential because it must be obtained from the diet. Daily Omega-3 requirements are 1,100 mg for women and 1,600 mg for men. A tablespoon of flaxseed provides 730–1,095 mg of Omega-3.

Flaxseed, contains the second-highest amount of Omega-3, in the form of alpha-linolenic acid (ALA). Due to the high content of Omega-3 fatty acids, flaxseeds have a lower ratio of Omega-6 to Omega-3 than many other seeds. A lower ratio of Omega-6 to Omega-3 has been linked to a lower risk of many chronic diseases. Flax is well-known for its properties that benefit heart health by reducing inflammation in the arteries. Omega-3 is also beneficial for brain health and can improve mood. Flaxseed oil has the highest concentration of Omega-3, followed by ground flaxseeds, and then whole flaxseed, mainly because the Omega-3 is trapped inside its hard outer covering.

The phytochemicals known as lignans are present in high levels in flaxseed and is one of the richest known dietary sources of lignans. They are a type of phytoestrogen that help in reducing the risk of developing osteoporosis, heart disease, and cancers that are sensitive to hormones such as breast, uterus and prostate cancer. Flaxseed has also been shown to lower the risk of other cancers such as colon, skin and lung cancer. Lignans also prevent heart disease by reducing cholesterol; the lignans bind with cholesterol-rich acids and carry them down the digestive tract where they are then eliminated from the body. They also help to lower blood sugar, reducing the risk of diabetes. According to the World Health Organization, in 2012, 1 in 10 people worldwide have diabetes. Some studies have shown that supplementing the diet with 10–20 grams of flaxseed powder could reduce fasting blood sugar by up to 20%.

As with many phytochemicals in plants, lignans also have antioxidant properties. Antioxidants protect seeds from being damaged as they grow, and they have the same protective properties during the metabolic processes of our bodies. The anti-inflammatory content of flaxseed also prevents illnesses that occur because of too much inflammation in the body, such as diabetes, metabolic syndrome, and obesity. Flaxseed contains 75–800 times more lignans than other plant foods.

Because of its content of both soluble and insoluble fibres, flaxseed is able to improve digestive health by relieving both diarrhea and constipation. The soluble fibre can create a feeling of fullness, thus reducing hunger and decreasing cravings. It can also lower total blood cholesterol, and the “bad”cholesterol levels, while raising the “good” cholesterol levels. This will help to reduce the risk of heart disease and strokes. Fibre also help to reduce blood pressure, especially when eaten every day.

Flax has a mild nutty flavour, which is often unnoticeable when added to other foods. There are many ways you can incorporate flaxseed into your diet. You can add a tablespoon of flaxseed into your hot or cold breakfast cereal, into oatmeal. It can be added to dressings, dips, or vegan mayonnaise. It can even be added into soups and sauces. Make it part of a smoothie or a protein shake. You can mix ground flaxseed into yogurt. Flax can be added to baked goods, it can also be used as a flour substitute, using up to ¾ cup of flax seed instead of flour. Flax can be used instead of eggs in a recipe. Mix 1 tablespoon of flax with 3 tablespoons of water.

Allow it to sit until it forms a gel. This is a great way to make vegan-based baked goods. Because flaxseed is high in fibre, it should be consumed with plenty of water or other fluids.

Flax is also available as an oil, found either in liquid or capsule form. It comes from the seed of the flax plant. The oil is made by cold pressing ripened and dried fresh flax seeds. This process releases the oil. Cold pressing to obtain oil from a plant is a healthy method because it retains all the lignans that would be damaged if the process to remove the oil uses heat. It contains all the healthy Omega-3 fatty acids as the seeds do, but it does not contain the healthy fibre contained in ground flaxseeds. It just contains 100% fat, but a very healthy unsaturated fat which is heart protective. Flax oil has a very short shelf life, so be mindful of the “best buy” date, store it in a cool, dark place. It should be stored in the fridge. The oil can be used in salads as a dressing, or it can be used as a sauce or a dip, add it to shakes, smoothies and yogurts. Flaxseed oil should not be used in cooking as it burns at low temperatures; the Omega-3 breaks down and harmful free radicals are formed. Flaxseed oil is available in capsule form for those who do not want to eat flaxseeds. Make sure that the capsules are vegan as many flaxseed capsules contain gelatin.

A 2018 study found a link between flaxseed oil and its ability to reduce the kind of stress in the body that produces inflammation. It specifically reduced inflammatory cytokines, messages that your immune system sends out that encourage inflammation. Cytokines are a necessary part of the immune system, but they can also contribute to chronic inflammation. Excess cytokines are stored in fat tissue; therefore, people who are obese suffer the impact of excess inflammation in the body which leads to certain diseases such as heart disease, arthritis, and kidney disease.

Diverticula are small, bulging pouches that can develop in the lining of your digestive system, most commonly in the large intestine. They are common, especially over the age of 40. Many people have these pouches in their intestines, often just because of aging, however they can also result from lifestyle related issues. When these pouches occur the condition is called diverticulosis. They generally do not cause a problem.  At times these pouches can become inflamed or even infected, leading to diverticulitis, with symptoms such as severe abdominal pain, fever, nausea, and a change in bowel movements. Diverticulitis can occur with a high-fat, low fibre diet. Many people have the belief that diverticulitis is caused by small foods such as seeds getting trapped in the diverticula, but this is not true. In fact, foods such as flaxseeds are high in fibre and would prevent flare-ups of diverticulitis.

Flax may not be good for people with certain medical conditions. Remember that flaxseeds are high in potassium and so people with kidney disease need to be careful about the amount of potassium they consume since kidney disease can elevate potassium in the body to dangerous levels. Although the phytoestrogen content of flax can help prevent breast and ovarian cancers, if you are being treated for either of these cancers and the cause is hormone-related, flaxseed should be avoided.  The large Omega-3 content may reduce blood clotting and thin the blood. People who are taking blood thinners already because of heart disease or a previous stroke should consult their doctor before adding large amounts of flax to their diet. Flax helps in lowering blood pressure. If you are on blood pressure medication, taking flaxseed might decrease your blood pressure too much. Certain substances contained in flaxseeds may impair thyroid function in individuals who already have thyroid problems; high amounts of flaxseeds should be avoided.

To obtain the health benefits of flaxseed, aim for eating 2 tablespoons of seeds per day. As is with any high-fiber food that you introduce into your diet, eating large amounts can make you feel bloated and can cause diarrhea. When starting to use flaxseed start with a teaspoon a day and then increase it over a number of days. Using various sources of Omega-3 will also increase the variety of nutrients in your diet; this will ensure that you are not depriving yourself of certain nutrients.

As well as consuming flaxseeds, they can be also used topically. Flax poultices are valuable for topical wound care, infections, and respiratory illnesses. They are also used in hospitals to ease the discomfort and abdominal cramping women experience who have just given birth. Flax is known as the herb which “draws out”. It drains wounds, draws out infections while killing pain, soothes inflammations and heals tissues. A flax poultice can even draw splinters from the skin and absorb poisons from bites and stings. It can be applied to the chest during a respiratory illness and will draw out congestion from the lungs and encourage coughing to rid the lungs of mucous. The poultice can also help people with asthma and bronchitis. It also has the ability to reduce coughs, moisturizing the throat and lung passages. Flax poultices can be used for burns, ulcerated wounds, insect bites, boils, and skin infections. Sister White tells the story of an 18-month-old child who had a painful swelling on his knee, possibly from an insect bite. She advised that a poultice of charcoal and flaxseed be applied to the knee; the poultice provided instant relief.

To make a flax poultice, slowly add water to ground flaxseed until it becomes a paste. The ratio of flax to water should be 1 part flax to 3 parts water. When using a poultice for chest infections, the poultice should be hot. For burns and other skin irritations, cool water is best. Apply the poultice by spreading the paste over the affected area. Cover it first with a layer of plastic and then wrap in a clean cloth. Leave the poultice on for about 3 hours and reapply as needed.

The lignans contained in flaxseeds are beneficial for skin health. They assist in the prevention of fine lines and wrinkles on the face by reducing irritation and inflammation. The Omega-3 fatty acids also prevent skin from drying, keeping it moisturised and smooth, keeping the skin tight and less sagging with age, making the skin more radiant. The fibre contained in flaxseed helps speed up the skin’s healing process.

Because flaxseeds are phytoestrogens, they help in reducing acne breakouts. Acne is also triggered by the secretion of excess oils on the face from the sebaceous glands, whose purpose is to keep the skin moist. The production of sebum (oil) from the sebaceous gland is regulated by flaxseeds, thus also preventing acne. Creating a flaxseed face mask is the best home remedy in reducing oil secretion and also adding a healthy glow to your face. It also helps to combat irritation, inflammation, rashes, and redness, as well as assisting skin cells to heal faster. Flax also helps to exfoliate the skin, removing dead skin, impurities, and blackheads. Mix flax seed powder with water to form a gel. Apply the gel on the face, leaving it to dry for at least 15 minutes. Once it dries, wash it off with water and pat dry. The skin on your face should feel tight and firm afterwards. It also works well as an exfoliator to remove dead skin from the face.

The antioxidants in flaxseed are also good for hair by reducing free radicals and strengthening the roots which reduces hair loss. When skin is dry, the scalp can develop eczema and dandruff. The oils in flaxseed keeps the moisture in the scalp and the roots of the hair intact, preventing dandruff and dry hair. You can also make a flaxseed hair mask. Mix flaxseeds with warm coconut oil and apply the mixture on your hair starting from the root to the tip. Also, use the oil on your scalp. Leave the oil in for at least 30 minutes before washing it off. The coconut oil and flaxseeds mixture are perfect keeping moisture in your hair and preventing hair loss.

You can also make a flaxseed hair gel. Mix flaxseeds with water and boil it for a few minutes. Keep stirring till the water develops a gel-like consistency. Then use a sieve to separate the gel from the seeds. Apply the gel on the hair regularly for healthy hair. The gel will not dry off and retains moisture in the hair.

Flaxseeds can contribute to healthy teeth. They have a good amount of calcium, magnesium, zinc and other minerals which are essential for healthy teeth. If you chew whole flaxseed, the granular particles are good for removing plaque and other germs.

Flax is one of the foods that is known as “superfoods” because of the variety of nutrients it contains and the many health benefits derived from it. Use flax as a part of your diet to increase the intake of important nutrients, and to ward off many of the chronic diseases that plague mankind through poor lifestyle choices.

Flax provides us with a powerful message that Christ brought to the Jewish people. “To help Christ the very presence of trouble was a call for help. The poor, the sick, the desolate, the outcasts, the discouraged, the desponding, found in Him a compassionate Saviour, a Might Healer. ‘A bruised reed shall he not break, and smoking flax shall he not quench, till He send forth judgment into victory.’ Christ identifies His interests with those of suffering humanity, and He tells us that whatever we do to relieve a sufferer, we do for Him.” –Medical Ministry, p. 121. Jesus wanted to uplift the suffering ones, and He would not do anything to worsen their suffering, but instead provided them the peace and assurance that only a life hid with Him could find.

NEXT MONTH: CONTINUATION OF SEEDS SERIES