Vegan Nutrition with Dina Aronson, M.S. R.D.

Dina Aronson, MS, RD is a vegan dietitian whose specialties include chronic disease prevention, vegetarian/vegan nutrition, and lifestyle management. She is the founder and director of VeganRD.com, a nutrition consulting company. Active in many vegetarian nutrition organizations, Dina was the recipient of the American Dietetic Association's Recognized Young Dietitian of the Year Award in 2002.

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My question is regarding flax seed. Is using the ground seed as good/healthy as using the oil? I buy ground flax seed and add it to my and my daughters, fruit shakes, applesauce, soy yogurt, baked goods. Are we getting the same benefits as the oil? -Veronica

Dear Veronica:

You're right on the mark by using flax seeds in your family's diet. Yes, using ground flax seeds provides the benefits of the essential fatty acids that are often too low in vegetarian and vegan diets. While the oil is a more concentrated source of fatty acids than the seeds, I recommend using both the ground flax seeds and the oil. Here's why: The seeds are a whole food and, in addition to their healthy fats, contain components that are also beneficial to health: dietary fiber, protein, lignans (a powerful antioxidant), and the minerals boron, potassium, and magnesium. Plus, they have a nutty flavor and nice crunch.

Continue using ground flax seeds as you describe, and some more ideas are to sprinkle them on hot or cold cereal, brown rice and other grains, salads (vegetable or fruit); bake them into veggie loaves and burgers, casseroles, lasagna; and toss them into stews, scrambled tofu, and bean dishes. Ground flax seeds even make a fabulous egg replacer in baked goods: simply blend 1 tablespoon of ground flax seeds and 3 tablespoons of water to replace one egg (for best results, use a blender or food processor).

Flax oil is wonderful in salad dressings and can be added to just about any food right before eating. Flax oil is not heat stable, and thus is not suitable for cooking.

Always keep ground flax seeds and flax oil refrigerated, as the oil (in both) tends to have a rather short shelf life. After opening, flax oil will last about 6-8 weeks in the refrigerator, and ground flax seeds will last up to a year, or even longer if you store them in the freezer. When flax oil or seeds turn rancid, they will have a bitter, off-odor and taste. Whole flax seeds will last much longer-up to a year at room temperature or 2+ years in the refrigerator-because the unbroken hull protects the oil inside from being exposed to oxygen. Make sure you grind whole flax seeds before using them, or chew them very, very well, because it's easy to swallow the tiny seeds, which then pass through the body unaltered. I recommend grinding them (or buying them pre-ground) over whole seeds for maximum nutrition.

How much flax should we consume per day? Children 1-8 years should aim for about 2 teaspoons of ground flax seeds or 1/4 teaspoon of flax oil. Older children and adults should aim for a heaping tablespoon of ground flax seeds or just under a teaspoon of flax oil. Lactating moms should get plenty of flax in their diet to promote optimal fatty acid levels in the milk.

Disclaimer: The advice given here is for eductional purposes only. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider.

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