Don't Like the Taste of Fish?

The Facts on Flax

Most people know that dark-meat fish like tuna or swordfish, along with fish oil, are great sources of omega-3 essential fatty acids. But what do you do if you're a vegetarian? Or if you don't like the taste of fish? Maybe you shy away from fish because of the mercury content. Well, the good news is, there are other less fishy ways to get your omega-3s.

Flax is a nutritious, plant-based source of omega-3 fatty acids. In fact, it's the most concentrated source of this important fat available. Just a 1/4 cup serving of flax provides 282 percent of the RDA of omega-3. Flax has been credited with being an effective breast cancer preventative, an anti-inflammatory, and a pain reliever. It also can help protect against diabetes and reduce your risk of heart attack and stroke.

Long-time readers know the value of omega-3 and omega-6 essential fatty acids, but for newer subscribers, allow me to point out a few facts. Nutritionists agree that it's important to balance omega-6 and omega-3 fats for optimal value. And while it's fairly easy to get enough omega-6 in your diet because it is readily available in processed foods, getting enough omega-3 is not as simple. Consequently, most diets are low in omega-3, and some attribute this deficiency to brain disorders such as ADHD, Tourette's syndrome, and mental retardation.

Flax and flaxseed oil are available in health food stores. The brown or golden, crunchy, nutty seeds can be crushed and sprinkled on salad, oatmeal, or yogurt, and the oil can be used on salads. Just don't use flax as a cooking oil: Heat quickly oxidizes the oil and can cause it to become rancid. And always buy cold-pressed flaxseed oil, (not refined), to ensure that all of the oil's valuable antioxidants remain intact.
 
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What is...flax?

Flax is a slender, blue-flowering plant grown for its oil-rich seeds. The seeds are tiny, smooth, and flat, and can range in color from light to reddish brown. Flax provides numerous health benefits. The outer shell of the seeds contains lignans, a fiber and phytoestrogen, which is also a good source of alpha-linolenic acid. Alpha-linolenic acid is converted by the body into omega-3 essential fatty acids. Flaxseeds are also full of manganese, magnesium, folate, and fiber.

Yours in good health,
Amanda Ross
Editorial Director
Nutrition & Healing