Omega-3
One of flax's wonders stems from its fat content: 9 grams in a one-ounce serving. Sounds hefty, but don't worry. The majority of fat is in the form of alpha-linolenic acid, an omega-3 fatty acid, which is also found in fish, such as herring, salmon and mackerel. Actually, flax is one of the richest sources of these "good" fats touted as having several heart-protecting effects, such as lowering blood pressure, making blood clots less likely to occur and lowering the level of triglycerides in the blood.

In fact, studies seem to back flax as an important part of a heart-healthy diet. For example, a study of 11 healthy men who added about four tablespoons of flaxseed oil to their diets found that flaxseed decreased the blood's tendency to clot. Another study showed that 15 obese people who replaced regular margarine with one made from flaxseed oil had more flexible arteries after just one month.

Other research suggests omega-3 fatty acids found in flax and fish may be helpful in easing the symptoms of arthritis, multiple sclerosis and skin conditions such as psoriasis and eczema. There is also some preliminary evidence that they may help inhibit the formation of cancerous cells.

Fiber
Although flax comes in both seed and oil form, it's the seed that seems to help lower cholesterol levels. One study showed that women who ate flaxseed muffins containing about two tablespoons of ground flaxseed daily for one month reduced their total cholesterol by an average of 9 percent and their bad LDL cholesterol by 18 percent. The seeds themselves contain a good amount of soluble fiber, a substance known for its cholesterol-lowering properties, but no study has proven whether it's flax's fiber, level of omega-3s or combination of the two that provide the benefit.

While we're on the subject of fiber, whole flaxseeds are also good for relieving constipation. In addition to soluble fiber, flaxseed also contains the insoluble variety, the kind that helps improve laxation and prevents constipation by increasing fecal bulk and reducing bowel transit time. However, keep in mind when it comes to flaxseed and laxation, eat the whole flaxseed, not ground, since it's the outer covering of a flaxseed that facilitates this whole process.

Lignans
Flaxseed is also a rich source of lignans, a type of phytoestrogen found in plants. You may have heard of phytoestrogens before; they're also found in soybeans in the form of daidzein and genistein. Lignans, as well as other phytoestrogens, may protect against certain cancers, particularly hormone-sensitive cancers, such as those of the breast, endometrium and prostate. It seems that lignans interfere with sex hormone metabolism, which often goes awry in hormone-sensitive cancers. Although research is ongoing in this area, keep in mind that populations with high intakes of phytoestrogens tend to have lower rates of cancer than our Western population whose diet is a far cry from tofu stir-fries and flaxseed muffins.

You can find flax in most health food stores, where it comes in basically two forms--oil or whole. Keep in mind, however, that if you use whole flaxseeds you may want to grind them first because a whole seed will pass right through you without leaving behind any of its health benefits. You can purchase flaxseeds ground, or you can grind them yourself in a coffee grinder. Sprinkle flaxseed in cereal, soups or salads. You can use flax oil any way you want except in cooking because at high temperatures the fatty acids break down and are not as beneficial. Store flax oil as well as ground or whole flaxseed in the refrigerator. For some good flax recipes visit the Web site of the Flax Council of Canada at www.flaxcouncil.ca.

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