Flax Seeds

What consuming ground flax seeds can do for your body:

Flax seeds are widely recognized as a superfood due to their exceptional nutrient profile and broad health benefits. They are one of the richest plant-based sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid known to support heart health, reduce inflammation, and promote brain function. Additionally, flax seeds are high in lignans—powerful antioxidants with phytoestrogen properties that may help balance hormones and reduce the risk of hormone-related cancers. Their impressive fiber content, both soluble and insoluble, contributes to improved digestion, better blood sugar control, and cholesterol reduction. For individuals focusing on bone health, flax seeds offer plant-based calcium, magnesium, and phosphorus, which are essential minerals for maintaining bone density.

To reap the full nutritional benefits of flax seeds, it’s important to consume them properly. Whole flax seeds tend to pass through the digestive system intact, which means many of their nutrients aren’t absorbed. Ground flax seeds (also known as flax meal) are the preferred form for optimal absorption. They can be easily added to smoothies, oatmeal, yogurt, or baked goods without affecting flavor significantly. For best results, use freshly ground flax seeds or store pre-ground flax in an airtight container in the refrigerator or freezer to prevent oxidation and maintain potency. Aim for 1–2 tablespoons per day to enjoy their full spectrum of health benefits, and always increase water intake to support the fiber’s digestive effects.

“Just two tablespoons a day can slow tumor growth and increase cancer cell death (apoptosis) by over 30%”. – Kristi Funk

Sources:

• National Institutes of Health (NIH) – Office of Dietary Supplements
  NIH Fact Sheet on Omega-3 Fatty Acids
  Explains the role of ALA (found in flax seeds) and its health benefits.

• Linus Pauling Institute – Micronutrient Information Center
  Flaxseed Lignans
  Covers the antioxidant and hormonal properties of lignans in flax seeds.

• Harvard T.H. Chan School of Public Health – The Nutrition Source
  Flaxseeds
  Provides a solid overview of flaxseed nutrition and best practices for consumption.

• Journal of Food Science and Technology
  Goyal A, Sharma V, Upadhyay N, et al. (2014). Flax and flaxseed oil: an ancient medicine & modern functional food.
  PubMed Link
  Peer-reviewed article summarizing the therapeutic benefits of flaxseed.

🌱 Is flax environmentally sound and sustainable?

Yes—generally, flax is considered an environmentally sustainable crop. Here’s why:

• Low Input Needs: Flax requires relatively low amounts of water and fewer pesticides than many other crops. It’s often grown in rotation with other grains to improve soil health.

• Carbon Footprint: Because it doesn’t demand high levels of irrigation or synthetic fertilizers, flax has a smaller carbon footprint compared to animal-based products or even resource-intensive plant crops like almonds.

• Soil Health: Flax roots help maintain soil structure, and the crop can even reduce the need for chemical weed control.

That said, sustainability depends on farming practices. Industrial monocropping (used in large-scale conventional farms) is less sustainable than smaller, regenerative operations.

🧭 Is flax an ethical, non-GMO crop?

• Ethical Considerations: There are no major known ethical concerns tied to flax production—especially when compared to crops linked with exploitative labor or deforestation (like palm oil or soy in industrial use). Most flax is harvested mechanically and does not involve intensive labor practices.

• GMO Status: Flax is not genetically modified. As of now, GMO flax is not commercially grown or approved in the U.S. or Canada. Most flax seeds on the market are non-GMO by default.

You can often find certified organic and fair trade flax if you want to be extra certain about sourcing.

🏡 Can you grow flax in a backyard in New York State?

Yes, you can! Flax is a cool-season crop that grows well in temperate climates—including New York. Some notes:

• Timing: Plant seeds in early spring as soon as the soil can be worked. Flax prefers cooler weather and will mature in about 90–120 days.

• Space: You don’t need a huge garden plot—flax can grow in raised beds or even large containers if they’re at least 6–8 inches deep.

• Sun & Soil: It prefers full sun and well-drained, loamy soil.

• Harvest: For seed harvesting, wait until the seed pods (bolls) are brown and dry. You can then thresh the seeds manually.

Growing flax for both its seeds and its fibers (linen) is possible, though fiber production is more labor-intensive.