Flaxseed: the seed that remains in the spotlight

There's been a lot of buzz over flaxseeds for some time now and it's clear as to why. Flaxseeds are full of omega-3's and fiber, contain lignans (phytochemicals that can help fight certain cancers, including breast and prostate, and also help keep female hormones in check) and alpha-linolenic acid (an omega-3 fatty acid that aids in promoting bone health), in addition to protein, magnesium, vitamin B, and manganese. Flaxseeds happen to be low in carbohydrates and can help in stabilizing blood sugar and in lowering cholesterol in men (sorry ladies, we don't get this benefit). Greatist points out though that if they're not consumed on a regular basis, the cholesterol-lowering effects will only be temporary.

Flaxseed comes in a few different forms, being whole, ground, and oil. Each has its advantages and downfalls:

Whole: with the shell intact, whole flaxseeds are the cheapest of the three forms and have the longest shelf life since they take the longest to oxidize (which results in the seeds losing their nutrients). They need to be ground up or chewed well in order to reap its benefits, so it's not recommend to put whole seeds into smoothies where they can be gulped down whole. If you choose to buy this form, you can grind them in a blender, food processor, or flaxseed grinder.

Ground: this may be a more convenient method for intake, but they can perish easily when exposed to air, light, and heat. Ground flaxseed (a.k.a. flaxseed meal) should be kept in an air-tight, opaque container in the refrigerator or freezer after opening the package.

Oil: this is the most expensive form and also has the shortest shelf life, but you have the option of purchasing this form in either a bottle or in capsules. Also being sensitive to light, air, and heat, it must be stored in the same manner as ground flaxseed and can only be used in chilled foods since it goes rancid when heated. Unlike the other two forms, flaxseed oil does not contain fiber and lacks many of the lignans.

Because of the high fiber content, if you choose to start incorporating flaxseed into your diet, start off with a lesser amount of the recommended serving size (1-2 tablespoons) and gradually work your way up. Consuming too much too quickly may result in cramping, bloating, or give you the same effects that come with taking a laxative, and we all know what happens when you take those. Consider adding flaxseed into your baked goods, salads, oatmeal (my personal preference), smoothies, or yogurt. Their lightly nutty flavor will not only enhance your food's flavor, but your health as well!