Flax, or L. usitatissimum, is grown both for seed and for fibre. The seeds produce linseed oil, which is one of the oldest commercial oils and which has been used for centuries as a drying oil in painting and varnishing. The use of flax seed and flax seed oil (which is high in omega-3 linolenic acid) as a nutritional supplement is increasing.
Consuming one to two tablespoons of ground flax seeds (from a coffee or spice grinder) or one teaspoon of fresh flax seed oil daily is a wonderful alternative to fish or fish oil supplements (also high in omega-3 fatty acids) for vegetarians/vegans, and for those who are concerned about high levels of heavy metals (like mercury) in fish.
One tablespoon of ground flax seeds and three tablespoons of water makes an excellent replacement for one egg in baking, and ground flax seeds can also be mixed in with oatmeal, yogurt, water (like metamucil), or any other food item where a nutty flavor is appropriate. Flax seed oil is most commonly consumed with salads or in capsules. The health benefits of ground flax seed are also due to the lignans and fiber it contains, in addition to omega-3 fatty acids.
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