The healing potential of flaxseed is extremely promising, with its high content of omega-3 fatty acids, and helping to prevent the risk of a host of diseases including heart disease, arthritis, menstrual difficulties, depression and perhaps certain types of cancer.

Contained in this small seed, which has a similar appearance and nutty flavor of caraway, are two compounds called lignans and alpha-linolenic acid. 

Lignans contain the molecules that may be involved in shrinking breast tumors and preventing new ones from developing. 

Although this nutritional therapy is not a substitute for medical treatment, it holds much promise for the use of lignans in cancer prevention.  Other plant foods may have high amounts of these lignans, but flaxseed tops them all with at least 75 times more than any that have been identified.   

A second helpful substance found in flaxseed is called alpha-linolenic acid. 

It is one of the omega 3 fatty acids, which show promise in warding off heart disease, arthritis and other ailments such as depression. 

Without a regular intake of seafood in the diet, many people are deficient in these omega-3 fats and find it difficult to get enough. 

Flaxseed is the best plant source of this nutrient, with canola and walnut oil the next best bet.

Just 1/4 cup of ground flaxseed will give you the same amount of omega 3s found in 25 cups of peanut butter.

You can also get omega-3s by consuming flaxseed oil (also in health food stores), but you won't get the benefit from lignans and fiber contained in the whole seed.

High in fiber
The third benefit that can be derived from incorporating flaxseed into the diet is flaxseed is high in fiber and a little flax goes a long way.   Just 1/4 cup ground flaxseed has the same amount of fiber (6 grams) as 1 ∏ cups of oatmeal.  Flaxseed contains the valuable kind called soluble fiber which is found in oatmeal, and which has been shown to reduce the LDLs or bad cholesterol, while positively affecting the good or HDL cholesterol.  

Most Americans don't consume the 25-40 grams of fiber per day recommend by almost every major health organization to reduce the risk of heart disease, cancer, diabetes and hypertension.  Adding some flaxseed can help meet this goal.              If you have a fear of flax as new food, there are many simple ways you can begin trying it in different foods.

Flaxseed breads are available in health food stores, or you can make your own by adding ground flaxseed to your favorite bread, muffin or cookie recipes.

Flax cereals are delicious and even regular supermarkets carry Uncle Sam's cereal, Golden Flax, Flax Plus, and other brands. 

Coffee grinder
Whole flaxseed is carried in health food stores, but for the best benefits, it should be ground in a coffee grinder before sprinkling on cereals, on top of yogurt or fruit, or using in baked goods. 

Pre-ground flaxseed with extra vitamins added is also available and should be refrigerated after opening.

The American Dietetic Association reported that in a blind taste test among almost 100 college students, muffins and cookies that were made with ground flaxseed had better ratings for flavor and tenderness than those made without it. 

Add some to your favorite recipe next time you bake, and let us know your results.

- Lenore S. Greenstein is an award-winning journalist who has written on nutrition, health and wellness for publications in Florida, Massachusetts and Ohio. She holds a master's degree in nutrition education and has been an adjunct professor of nutrition at colleges and universities, and a consultant to health spas, physicians and health-care facilities. Read her Sun Times columns on the Web at www.marcoislandsuntimes.com, click Lifestyles.