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It’s hard to pick up any health magazine today without seeing an article touting the many benefits of flax. Flaxseed is widely used as a nutritional additive to foods, as a fiber crop, and pressed for its oil. Flax (known as common flax) is grown in the home garden for its lovely blue flowers.
Flax (Linum usitatissimum L.) is an annual with slender stems arching from one main stem at the base of the plant to 30” or more. In full sun to partial shade, it blooms in mid summer to early fall and is self-sowing. Flower color ranges from medium blue to white. The New Zealand flax (Phormium) is unrelated.
The healthful benefits from flaxseed are found both in the oil, and in the fiber. Flaxseed is more than 40% oil by weight, high in Omega-3. Omega-3’s are reputed to help in lowering cholesterol, lowering the risk of heart disease, preventing cancer, reducing bone loss and relieving constipation. Whole flax is very stable but oils and ground or cracked flax become rancid very quickly and require refrigeration. Flax oil is high in LNA (Alfa-linolenic acid), one of the essential fatty acids (the same fatty acid found in fish) which our bodies cannot make and we must get from foods. There is much information available on the Internet about LNA’s which is outside the scope of this article.
Ground or processed flaxseed is now being fed to poultry. The highly advertised “Omega Eggs” (which I buy and eat) are the result of the flax in the feed. “The yolks have increased amounts of omega-3 fatty acids and decreased amounts of saturated fats (Scheider and Lewis, 1997). The increase in yolk polyunsaturated fatty acid (PUFA) is accompanied by substantial decrease in saturated fatty acid, resulting in a healthy fat profile and more nutritional egg. Omega eggs have been consistently lower in cholesterol content from 210 mg/egg (Standard USDA egg level) to 180 mg/egg (Omega egg).” [1]
The fiber in flax has health benefits also. The seed coat contains a soluble gelatinous substance similar to Metamucil, which helps eliminate constipation. The non-soluble fiber in flax adds bulk to the digestive system further enhancing a healthy colon.
While we benefit most from flaxseed oils, flaxseed is used whole, cracked or ground into meal as a nutritional ingredient in appetizers, soups, salads, entrées, muffins, breads, desserts and even fruit drinks and smoothies. Ground flax adds a nutty taste to oatmeal and yogurt. Most of the flaxseed sold in stores is of the brown variety. However there is a new yellow flaxseed named Omega that is gaining popularity due to its attractiveness in the food industry. Flax fibers have been a cultivated crop for centuries, producing linen cloth from the stem skin. It is soft and flexible, and often advertised as the material of damasks and lace. Linen is an important component of the US paper money, making it last far longer than paper currency from other countries. Poorer grades of flax fibers are used in the manufacturing of rope. My kitchen twine is linen.
The other long-standing commercial use for flax is linseed oil squeezed from flaxseed and used in finishing fine woodwork. It is still in production today. 80% of linseed oil production goes into paint and oils, and is also used as waterproofing. Remember oilcloth slickers and oilcloth table cloths?
Most of the flax grown in the US and Canada is for the food industry. While flax is regaining popularity today as a commercial crop thanks to awareness of the health benefits, it has been an ornamental plant in our grandmother’s garden and should be in ours.
Thanks to Ulrich and Evert for use of their photos in PlantFiles.
I have a 'growing my own food' obsession that grew out of my overlapping interests in cooking, nutrition and gardening. I am also a teacher (but outside the System), a writer, and a builder… and a craftsperson and... and… and many other things, LOL. In fact, I guess I am a generalist.
I live in the southern Appalachian Mountains on a hillside with a creek in front and drive a 15 year old truck I lovingly call “My Farmer’s Ferrari.”
Posted by CCLLYYDDEE (from Lanark Village, FL) on February 25, 2008 at 7:35 PM:
Do you happen to know if the the flowers and immature seed capsules are edible and palatable? Leaves?
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Posted by darius (from Marion, VA) on February 25, 2008 at 7:40 PM:
I don't think so... at least it was never noted in my research.
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Subject: Great
Posted by phicks (from Lakeland, FL) on February 20, 2008 at 7:45 PM:
Great Article Paul
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Posted by darius (from Marion, VA) on February 20, 2008 at 9:43 PM:
Thanks, Paul, for the kind words! I had fun writing it. :)
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Subject: Collecting flax seed
Posted by LeBug (from Greenville, IN) on February 20, 2008 at 12:13 PM:
Thanks Darius for such a nice article but I have a question please, I grow flax and the seeds are so hard to collect, do you collect them and how do you do it, every time I go to collect seeds they have fallen out and can't imagine trying to collect enough seeds to put into my cooking, just thought you might have a tip for me, or are they just going to be a pain LOL Or maybe I just need to plant a bunch of plants? This may be a sily question but I'm going to ask anyway :)
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Posted by darius (from Marion, VA) on February 20, 2008 at 12:47 PM:
Wish I had an answer... I've moved 4 times in 5 years to 3 different states so I haven't had a real garden lately. Seems like I came across a tidbit about 'bagging' flaxseed before it gets fully ripe, though.
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Posted by lcosden (from Pawling, NY) on February 20, 2008 at 1:11 PM:
Does this mean you're actually growing your own flax seeds for consumption?? Wow, I wouldn't have the patience for that.. I'd need an entire field from the sound of it..
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Posted by LeBug (from Greenville, IN) on February 20, 2008 at 2:13 PM:
I think we would need a whoe field for that but I just thought it would be interesting to collect a few seeds and see what they taste like, I only have a couple of plants now but planting more this year so I may try them, IF I get to bag enough LOL
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Posted by lcosden (from Pawling, NY) on February 20, 2008 at 3:17 PM:
LOL.. I hear you there.. So how do they taste compared to the store bought seeds??
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Posted by LeBug (from Greenville, IN) on February 20, 2008 at 3:31 PM:
Darius, what do they tase like do you know, have you tried fresh seeds before?
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Posted by darius (from Marion, VA) on February 20, 2008 at 4:05 PM:
Hard to describe the taste of the seeds I purchase at the health food stores since I grind them up and mix with other stuff. (They have NO nutritional value whole and pass unbroken through our systems.)
There's a thread I wrote about nutritional benefits of flax for the Healthy Living forum 4 years ago
[HYPERLINK@davesgarden.com]
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Posted by LeBug (from Greenville, IN) on February 20, 2008 at 4:43 PM:
Thanks darius :)
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Posted by vossner (from Richmond, TX) on February 20, 2008 at 5:19 PM:
excellent article. I buy ground flax in a bag and the back of the package says it will stay fresh for 1 month. DH and I eat it w/ our cereal.
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Posted by Islandshari (from Kwajalein
(Marshall Islands)) on February 20, 2008 at 8:57 PM:
Darius - thanks for the wonderful and informative article! I am also a huge flax fan. Have been cooking with and eating it for years. For the money I think it is the one most valuable "health food" out there, since it is good for so many things. So good to see others spreading the word about this nutritional and healthful food source.
Yokwe,
Shari
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Posted by darius (from Marion, VA) on February 20, 2008 at 9:43 PM:
Thanks, Everyone, for the kind words! I had fun writing it. :)
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Posted by lcosden (from Pawling, NY) on February 20, 2008 at 10:42 PM:
I didn't know that they have no nutritional value whole.. Gee I've been wasting mine then.. Guess I need to chop or do a coarse grind before I add it to the cereal and salads..
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Subject: question
Posted by Kathleen (from Panama, NY) on February 20, 2008 at 8:25 AM:
darius, is there a difference between flax seed oil and linseed oil? I intend to use my flax seed oil as a finish - I'm sure they taste the same! I use golden flax seed whole in bread and muffins. To me, it has a much milder flavor.
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Posted by darius (from Marion, VA) on February 20, 2008 at 8:39 AM:
Kathleen, Here's what Wikipedia has to say: (Actually they say a LOT more so you should read it.)
Quoted:
Linseed oil, also known as flax seed oil, is a yellowish drying oil derived from the dried ripe seeds of the flax plant (Linum usitatissimum, Linaceae). It is obtained by pressing, followed by an optional stage of solvent extraction. Cold-pressed oil obtained without solvent extraction is marketed as flaxseed oil.
...Fresh, refrigerated and unprocessed, linseed oil is used as a nutritional supplement.
Posted by Kathleen (from Panama, NY) on February 20, 2008 at 11:27 AM:
thanks, that pretty much what I thought.
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Posted by Sharran (from Calvert City, KY) on February 20, 2008 at 3:12 PM:
Great article, Darius.
I used to use it strictly for my paintings, now I find it most often on my grocery list.
Thank you for reminding me of its versatility and value.
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Subject: Looks yummy
Posted by doccat5 (from Fredericksburg, VA) on February 20, 2008 at 4:14 AM:
Thanks for sharing the information. It looks yummy.
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Posted by Dutchlady1 (from Naples, FL) on February 20, 2008 at 10:36 AM:
good article and useful info.
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Posted by Lindawalkabout (from Holden, MO) on February 20, 2008 at 12:11 PM:
I ordered flax to grow this season in my herb garden, so your artical comes in perfect time. Thank you for this info, very interesting.
And plus I didn't know about the eggs and flax seed. I will be feeding my chickens Flax seed , altho the free range egg layers are better then store bought, w/ flax seed they will be even more healthier.
The spread looks good, one I will make : ) yummy
take good care
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Posted by Dea (from Frederick, MD) on February 20, 2008 at 4:04 PM:
Great article darius - wonderful recipe. Thanks so much !
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Posted by Pamgarden (from Central, VA) on February 20, 2008 at 4:07 PM:
A very nice article and pictures. Very informative. DH and I use flax meal in our oatmeal, and flax oil on our salads. I like the viscosity of flax oil. It mixes so nicely with vinegar. I grew sesame and collected the seed for our culinary use, but the flowers (white) are not nearly as pretty as those of the flax. I hope to try growing it in my new garden here in VA.
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Posted by Indy (from Alexandria, IN) on February 20, 2008 at 4:18 PM:
I have used some golden flaxseed for some time. It comes from Pizzeys of Canada. I have a coffee bean grinder to grind it. I mix it with some lecithin granules to improve the taste.
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Posted by darius (from Marion, VA) on February 20, 2008 at 9:42 PM:
Thanks, Everyone, for the kind words!
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Posted by TamaraFaye (from Fritch, TX) on February 20, 2008 at 10:23 PM:
Wow, will be printing out that recipe. WE are huge salmon fans, and can't resist cream chesse when someone twists our arm. I keep organic flax seed and flax oil on hand. We use the oil, the chickens get the seeds in their special treats now and then. Wish i could send you our eggs!
