Q: I've heard that people are adding flaxseed to their diets. What benefits can it provide?

A: In Canada, over the past several years, consumers have been turning to flaxseed, not only for its pleasant nutty flavor but also for its many health benefits. Lately, here in the United States, its popularity is skyrocketing.

This is due to the many essential nutrients flaxseed contributes to one's diet. These nutrients include protein, essential fatty acids, vitamins and minerals, and soluble and insoluble fiber, all of which are linked to reducing the risk of various diseases. These diseases include breast, endometrial, prostate and colon cancers, and heart disease.

The oil in flaxseed has been the subject of a great deal of research. The fat in this grain contains a mixture of the three fats required in our diet.

This heart-healthy mixture includes low amounts of saturated fat, moderate amounts of monounsaturated fat, and high amounts of polyunsaturated fats.

Flaxseed also contains two essential fatty acids, linolenic and linoleic, both needed for growth, development, and the repair of body tissues.

Linolenic is part of the group of fatty acids called omega-3s, which have been shown to modify several of the risk factors for coronary heart disease, including reducing triglycerides and blood pressure. Linoleic is a member of the group of essential fatty acids called omega-6s, which are needed by all mammals. Omega-6 deficiency symptoms include dry hair, hair loss and poor wound healing.

The fiber in flaxseed provides about two-thirds water-insoluble and one-third water-soluble.

While insoluble fiber helps to relieve constipation, soluble fiber has positive effects on maintaining appropriate blood sugar and lowering blood cholesterol levels.

The protein portion of flaxseed is similar to that of the protein in soybean flour and is particularly rich in the mineral potassium. Other minerals it contains include: magnesium, iron, copper and zinc.

Flaxseed can be purchased either whole or milled (ground). The use will determine the form you will want to use.

To relieve constipation, the recommendation is 1 tablespoon of whole flaxseeds and ²/₃ cup of water up to three times per day. You should also drink plenty of noncaffeinated beverages (caffeinated beverages are dehydrating) throughout the day.

The reason for this is that increasing fiber without increasing water can lead to further constipation.

To help in the fight against cancer and heart disease, it is best to consume flaxseed in the ground form.

This can easily be done by purchasing the whole seed and grinding it in a coffee bean grinder, blender or food processor. (Do not use the same grinder you use to grind coffee beans. You will need to purchase a new grinder to be used specifically for flaxseed.)

The recommended intake of ground flaxseed is ¹/₂ to 1 teaspoon three times per day.

You can simply add it to homemade baked goods, sprinkle it on yogurt, cereal and salads, or purchase breads and muffins containing it.

There are some storage recommendations. Whole seeds can be stored at room temperature for up to one year, while ground seeds must be placed it in an airtight, opaque container and can be refrigerated for up to 90 days.

Once the seed is ground, there is a greater risk of it developing an off flavor or rancid taste. That's why it's best to buy your seed whole and grind it as you use it.

Be aware that flaxseed can thin the blood. Be cautious if you are taking prescription blood thinners or other supplements that thin the blood.

Flaxseed can also affect the absorption of medications. Therefore, take flaxseed one hour before or two hours after meals.

In addition, take your flaxseed with food since it increases its absorption into the bloodstream.

If you are experiencing a narrowing in your esophagus or any other part of your gastrointestinal area and/or have an acute inflammation of the esophagus, stomach or intestine, avoid the use of flaxseed.

You can find useful tips about flaxseed, including nutrition information and recipes, at the Flax Council Web site at www.flaxcouncil.ca.