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Essential Fatty Acids in
Vegetarian Nutrition III
by Brenda Davis, RD
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Practical Pointers for Using Flaxseeds and Flaxseed Oil

The oil from flaxseeds is highly unsaturated, thus will be easily damaged upon exposure to light, heat or air. Flaxseed oil can be purchased in the refrigerator section of natural food stores. It is packaged in black plastic bottles or dark brown glass bottles to protect it from light. The oil must be kept refrigerated and will stay fresh for up to 8 weeks after it is opened. One should check the expiration date. Flax oil that will not be used within this time should be frozen. It normally lasts for a year or more in the freezer. Rancid flax oil will smell "skunky" and should be discarded.

Flax oil should never be exposed to direct heat, thus it should not be used in cooking. It works well as a salad dressing base or as a tasty topping for pasta, potatoes, rice or vegetables (garlic/chili flavored flaxseed oil is a great choice). It can also be added to hot cereal, soup, sauces, dips or blender drinks. Mix flax oil with butter or a non-hydrogenated margarine for an omega-3-rich spread. The oil can also be taken as a supplement (1-2 tsp./day or in pill form for those who don’t like the taste).


TABLE 1

Plant Sources of Omega-3 Fatty Acids


Food (serving size)

 Omega-3 (g) Omega-6 (g)
Oils

Flax seed oil, 1 Tbsp.

Canola oil, 1 Tbsp.

Walnut oil, 1 Tbsp.

Soy oil, 1 Tbsp.

Nuts and Seeds

Flax seeds, ground, 2 Tbsp.

Walnuts (English), 2 Tbsp.

Vegetables, Fruits, and Legumes

Soybeans, cooked, 1 cup

Tofu, firm, ½ cup

Tofu, medium, ½ cup

Soy milk, 1 cup

Berries, 1 cup

Peas, ½ cup

Legumes, ½ cup

Green leafy vegetables (broccoli, kale, Chinese greens, salad greens), 1 c. raw or ½ c. cooked

Grains

Oat germ, 2 Tbsp.

Wheat germ, 2 Tbsp.

6.6

1.6

1.4

1.0

 

3.2

1.0

 

1.1

0.7

0.4

0.4

0.2

0.2

0.05

0.1

 

 

0.2

0.1

1.6

3.2

7.6

7.0

 

0.8

5.4

 

7.8

5.0

2.9

2.9

0.2

0.2

0.05

0.03

 

 

1.6

0.8


Whole flaxseeds are protected by a hard outer coat and will last for many months in your pantry. Unfortunately, because the seeds are so small, they generally enter the gastrointestinal system intact, and exit intact also. To enhance the digestibility of flaxseeds, simply grind them in a blender or a coffee grinder. Flaxseeds can be purchased in the bulk section of natural food stores and in most large grocery stores. Once flaxseeds are ground they go rancid quickly, thus should be stored in the refrigerator or freezer.

Ground flaxseeds can be sprinkled on salad or cereal. The soluble fiber in the seeds will make the liquid in your cereal very thick if it sits for too long. Ground flaxseed also makes an excellent egg replacer. One tablespoon of ground flax mixed with 3 tablespoons of liquid replaces one egg in baking. This works especially well in muffins, pancakes, cookies and cakes.

Flaxseed Cautions

Flaxseeds absorb 5 to 6 times their weight in water, so it is important to drink plenty of fluids when consuming ground seeds.

Raw flaxseeds, but not the flaxseed oil, contain cyanogenic glucosides, which are converted in the body to thiocyanates. These chemicals may interfere with iodine uptake by the thyroid gland and may increase the risk of goiter (especially when dietary iodine is limited). It has been suggested that intake of raw flaxseed should be restricted to 3-4 tablespoons a day. Cooking inactivates the cyanogenic glucosides, so there is less concern with flaxseed used in baking.



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