by Karlene Karst, R.D.
As flax continues to gain popularity
in the market place it is
easy to see why this traditional
grain is quickly becoming the
newest super food to grace the
shelves of grocery and health food stores. Flax
seed is a popular source of the omega-3 essential
fatty acid, alpha linolenic acid (ALA),
which is known for its health benefits for the
heart, brain, skin, hair, nails and joints. Flax
seed contains large quantities of soluble and
insoluble dietary fiber, which are important
for digestion, bowel function and regularity.
As well, flax seed is the best source of lignans,
which are phytoestrogens (plant-based estrogens),
important for maintaining healthy
bones, normal heart function and hormonal
balance. Early research shows that lignans
may also help reduce the risk of certain forms
of cancer, particularly hormone-sensitive cancers
of the breast and colon. Flax seed contains
vitamins, minerals and protein—just a
few more of the nutritional reasons flax
should be the food of choice.
 The Great Forms of Flax
To receive the numerous health benefits
flax has to offer, it can be added to the
diet in many different ways. Whole seed,
milled/ground seed, defatted ground flax,
bottled oil and softgels are all convenient and
healthful options when choosing flax.
However it is important to note that not all
forms of flax offer the same nutrition.
Milled flax seed has become a popular
dietary supplement providing omega-3s, lignans
and protein. Whole flax seeds contain
an outer layer that is difficult to digest unless
the seeds are thoroughly chewed. Therefore,
when whole flax seeds are consumed, they
pass through the digestive system relatively
intact. Milling (grinding) the seed makes it
more digestible. It can be readily absorbed by
the body, providing the full range of nutrition
that flax has to offer. If whole flax seeds are
purchased, they can be ground with a coffee
grinder prior to being consumed.
Defatted ground flax is a relatively new form of flax, recommended primarily
for its fiber and lignan profile.
Defatted ground flax is
sometimes referred to as meal,
powder or flour because it is
finely ground and has the
majority of the oil removed,
resulting in lower moisture content
than milled flax. Gram per
gram, defatted ground flax offers
a higher lignan, protein and fiber
content and a lower calorie profile.
It can be incorporated into
foods in the same way as traditional
milled flax, with the added
benefit that it can be used in
cooking and baking. Defatted
ground flax can also be used as an
alternative to conventional fiber
supplements.
Flax oil is a rich source of the
omega-3 fatty acid ALA. Flax oil
can be taken by the spoonful or
added to salad dressings, blender
drinks, yogurt and cereal but
cannot be used for cooking, as the
high heat will destroy the omega-
3 fats. Many flax lovers enjoy the
light nutty taste that natural flax
oil has to offer, but for those who
don’t, flax oil is also available in
easy to swallow softgel capsules.
It is important to remember that the fiber,
protein and lignans will not be found in the
oil but only in the milled seed and defatted
ground flax. However, some manufacturers
offer a high-lignan flax oil, in which the particulate
matter containing lignans has been
added back into the oil. If consumers are
specifically interested in the benefits of lignans,
milled seed or defatted ground flax contain
significantly higher levels of lignans than
high-lignan flax oil.
However, not all flax is equal in terms of
its quality so it is important to know how to
choose a quality flax product. An educated
consumer is a wise consumer. Most health
food store retailers have the knowledge to answer questions related to the quality of flax
and consumers should take advantage of their
expertise.
Quality Made Easy
Walking into a health food store can sometimes
be overwhelming, with all the different
supplements, brand names and price ranges
there are to choose from. That is why a
knowledgeable health food retailer is important
in guiding consumers toward the
supplement that is right for them and their
health concerns. There are many different
things to consider when choosing a quality
flax product including where and how it
is grown, processed and stored, whether it
has organic certification and what control measures have been taken to ensure freshness
and quality. The following are some of the
questions that could be asked of the health
food retailer when purchasing flax.
- Where is this flax grown?
The Canadian Prairies offer a pristine growing
environment for oilseed crops such as flax. The
cooler northern climate results in higher levels
of the beneficial ALA. Temperature, moisture
conditions and planting and harvest times can
all affect quality.
- Is this flax oil cold pressed?
The terms cold pressed and expeller pressed
are often used interchangeably. Expeller
pressing is a mechanical process that does not
utilize solvents such as hexane or other harsh
chemicals or high levels of external heat (hence
the term “cold” pressed). This results in a
higher quality, more stable oil. Natural
expeller pressing is an important criterion for
judging flax quality.
- Is this flax certified organic?
There are numerous organic certifying bodies
including Quality Assurance International
and the Organic Crop Improvement
Association. They ensure that every step in the
planting, growing, processing, storing, packaging
and transporting of organic flax is done
in accordance with organic standards. A laboratory
can’t tell whether or not a product is
organic, so documenting every step is essential.
This organic certification “paper trail”
proves that the flax has met all the standards of
the certifying organization.
- Was this flax processed in a GMP-certified
facility?
Good manufacturing practices (GMPs) are
measures that ensure an effective overall
approach to product quality control and risk
management. They do so by setting appropriate
standards and practices regarding
product testing, manufacturing, storage, handling
and distribution. The goal of GMPs is to
provide safe, quality products. Pharmaceuticallevel
GMPs have more stringent quality
standards than food-level GMP. The GMP certi-
fication gives the consumer confidence in the
manufacturing facility, which ultimately
affects the quality of the end product.
- Is this flax genetically modified?
A genetically modified strain (GMO) of flax has
been developed; therefore it is important to
confirm that the flax being purchased is truly
non-GMO. A test developed by the
Saskatchewan Research Council (SRC) in
Canada can determine the GMO status of flax.
The test is done using a probe that has DNA
markers from the GMO flax. The test can con-
firm that these DNA markers are not present in
the non-GMO variety. Very few suppliers utilize
DNA testing so being knowledgeable about the
flax supplier will confirm whether or not it can
be scientifically proven that the flax variety is
truly non-GMO.
- Has this flax been tested for quality parameters?
A third party laboratory should be testing flax
for a variety of quality parameters, to determine
microbial levels, the presence or absence
of pesticides, herbicides and heavy metals
(such as mercury, lead and cadmium) and peroxide.
Peroxide values are an important indicator
of oil quality and freshness. The omega-3
polyunsaturated fatty acids found in flax are
very reactive to oxygen and can go rancid
quickly. High peroxide values are an indicator
of oxidation.
Anisidine level is another indicator of
quality flax. Although no established standards
exist, it is still a useful indicator of secondary
oxidation. Someone purchasing flax oil with
high anisidine levels should question what
kind of processing that oil has been subjected
to, as high levels usually indicate harsh or
excessive processing. The test results are
reported in a certificate of analysis that should
be sent to the manufacturer with every shipment
for their records. Testing for these
quality control measures ensures a more stable
product with a longer shelf life and ensures
that no harmful toxins are present.
- Are these milled flax seeds vacuum sealed?
Because of the difficulty of digesting whole
flax, it is often milled before packaging. Milled
flax seeds should be vacuum sealed to prevent
exposure to oxygen (oxygen will cause the oil
in the seed to turn rancid). The package
should have a zip-lock closure so it can be
resealed after opening to preserve the flavor
and nutritional components.
- Is this flax kosher certified?
The Hebrew word kosher means “fit or proper
as it is related to dietary (kosher) laws.”
Kosher-certified foods are important for the
Jewish community and this is a marker
showing the food has been permitted or
accepted by a rabbi. Although the term kosher
dates back thousands of years for traditional
foods, it has come to be considered an indicator
of quality for products sold in health
food stores. Many consumers look for the
kosher seal of approval for this reason.
Golden and Brown Flax
Industry marketing may have led some consumers
to believe that golden flax seeds are
better than brown seeds. It is important to
know there is minimal difference in the nutritional
profile or quality between golden and
brown flax. The Flax Council of Canada says
that based on previous analysis of both varieties,
the effect of seed colour is small.
Nutritional equality, not colour, is the important
factor. Both varieties offer a rich omega-3
fatty acid content, lignans, fiber and protein.
Quality Solved
Not all flax is equal and having the right information
is vital for choosing the best flax.
Educated consumers asking the right questions
will keep manufacturers and suppliers
accountable and have a positive impact on the
quality of flax available on the market.
Karlene Karst is the clinical research and education coordinator at Bioriginal Food and Science Corp. She provides technical and regulatory advice on EFAs as well as educational seminars, lectures and presentations on the role of EFAs in nutrition and health.
Karlene holds a bachelor of science degree in nutrition from the University of Saskatchewan’s College of Pharmacy and Nutrition. She is also a registered dietitian and has previously worked as a clinical dietitian. For more information please contact Karlene Karst at
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References
- Cunnane, S.C. and Thompson, L.U. Flaxseed in Human Nutrition. AOCS Press, (1995).
- Flax Council of Canada, “Seed Colour Does Not Indicate Nutritional Superiority in Flax Seed,” (2002). www.flaxcouncil.ca
- Natural Health Products Directorate, Canada (2001).
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