Consumers are getting mixed messages about eating fish. The American Heart Association advises that adults eat 2 servings of fish per week in order to get enough omega-3 fatty acids. But in March the FDA issued a warning that women of childbearing age should restrict their fish consumption since widespread mercury levels found in the country's fish supply pose a risk to future children. (http://www.cfsan.fda.gov/~dms/admehg.html)

Women should be informed about flaxseed, a lesser-known but increasingly popular source of omega-3s. There is widespread agreement among medical experts that our American diets are typically poor in omega-3 fatty acids. Flaxseed provides omega-3s that our bodies use in exactly the same way and convert into the same compounds, as the omega-3s found in fish. Flaxseed is by far the richest plant source of omega-3s found anywhere. In addition to other health benefits, omega-3s are especially important for women in their childbearing years because they play an important role in infant brain, nervous system and vision development.

Doctors' recommendations range from 1 to 4 tablespoons of flaxseed per day for optimal levels. While there is no US RDA for omega-3s, countries with established guidelines, such as Canada, recommend slightly elevated amounts of omega-3s for pregnant and breastfeeding women.

Women not considering a future pregnancy as well as men should know that omega-3 fatty acids offer benefits in regard to heart disease, hypertension, diabetes, high cholesterol and high triglycerides.

In addition to omega-3s, flaxseed is the richest dietary source of phytohormones called lignans, which have been demonstrated to have a hormone-balancing effect similar to the isoflavones found in soy. Early studies have shown promising results using lignans in treating cancers of the breast, endometrium (uterus), prostate and colon.

While flaxseed is not currently a common ingredient in our Western diets, flaxseed has a 2000-year history as a food source. The World Health Organization and the National Cancer Institute recognize flaxseed as a "super food" for health.

South Dakota flaxseed farmer, Rick Heintzman has seen tremendous growth in the demand for flaxseed over the past few years. Sales have jumped as much as 500% annually, with current sales of about 40,000 pounds per month. His "Dakota Flax Gold" seed is marketed to over 45,000 customers through clinics, hospitals, health food stores and individual customers ordering directly from the farm.

Flaxseed must be ground to make the important nutrients available. Ground flaxseed can be easily added to baked goods, pancakes, and cereals, or simply stirred into beverages. (Recipes follow.)

Both brown and golden flaxseed are commercially available, and both types are sold for human consumption. Golden flaxseed is often preferred for its milder flavor, but is often more difficult to find. Dakota Flax Gold seed, grown by Heintzman Farms in South Dakota, is a mild-flavored golden flaxseed grown for health-food purposes. Orders can be placed by calling the farm directly at 1-888-333-5813. Free samples may be obtained by visiting the farm's web site at www.heintzmanfarms.com.

Reprints of clinical study reports, nutritional analysis and other information available by calling Kathleen Bowers at 530-757-2060.

Recipes:

Rick's 25G Power Slammer 5 teaspoons Dakota Flax Gold flaxseed 6-8 oz. Ruby Red grapefruit juice (or your favorite juice) Grind seed in a clean coffee grinder. Pour the seed into a glass or large cup, and add juice. Stir with a fork until the flax is in suspension. Drink down quickly ? before the juice stops spinning and the flax settles into the bottom of the cup! Didn't quite make it? Pour a little extra juice into the cup, swirl it around, and drink.

Toasted Flaxseed Topper
cup whole (un-ground) golden flaxseed

1 tbsp butter

2 microwave-proof single-serving bowls

Place 1 pat of butter in the center of a single-serving microwave-proof bowl. Add ? cup whole golden flaxseed in the bowl. Place a plate or another bowl on top as a lid. Microwave for 3 to 4.5 minutes, depending on oven power. Remove and stir after one minute, and again after each additional 30 seconds. Flaxseed should be browned, crunchy and easier to bite through hull. Toasted flaxseed is delicious on baked potatoes, fish, green beans, cottage cheese, salads and even ice cream! Note: Recipe does not work well with brown flaxseed.

Strawberry Flaxseed Shortcake

6 cups fresh strawberries, sliced

1/3 cup sugar

3 cups flour

cup ground flaxseed

cup sugar

2 tbsp baking powder

1 teaspoon salt

cup butter

2 beaten eggs

11/3 cups milk

Stir together strawberries and 1/3 cup sugar, and set aside. (The sugar will draw juices out the berries.) Stir together flour, ground flaxseed, ? c. sugar, baking soda and salt. Cut in butter until mixture resembles course crumbs. Combine eggs and milk; add to dry ingredients, stirring just long enough to moisten. Add a little extra milk if needed to thoroughly moistened. Spread mixture in 9 x 12 baking pan (or two 8-inch pans), building up edges slightly. Bake in 425 degree oven for 16 to 20 minutes. Cool for 10 - 15 minutes. Top slices with berries. Add whipped cream if desired.

For more flaxseed recipes, go to www.heintzmanfarms.com.