Could you address the issue of the Omega-3 essential fatty acids? A number of sources I have read recommend a higher ratio of Omega-3 EFA to Omega-6 than most people presently have. Moreover, these sources recommend flaxseed oil as a major plant-based source. I have three questions/ problems with this recommendation.

First, why only the oil? Oils are fragmented foods, and in the case of flax, don't have the accompanying lignans and fiber to control the rate of absorption, and provide the other benefits.

Second, a few years ago, I saw some research papers from a Canadian government group that demonstrated the release of free cyanide from flaxseed when it is hydrated. I would assume this release occurs to some degree when flaxseed is ingested as well. Should this be a concern when flaxseeds are eaten whole, or are the amounts too small to be toxic?

Third, what about the other mucilaginous seeds, chia and psyllium? Do they have a high concentration of the Omega-3 EFAs as is found in flax, and do they have similar potential problems?

Your reply on this issue would be highly appreciated, as I have been ingesting four tablespoons per day of a flax-chia-psyllium seed hydrated combination along with my breakfast. Dr. Ronald N. Kostoff

DM RESPONSE: This is always an area of confusion for most people, doctors included. I take my recommendations from Dr. Patricia Kane whose special expertise is fatty acids. She recommends an approximately 3:1 ratio of omega 6 to omega 3, which is consistent with the range that Dr. Enig provides below.

Your first question is absolutely correct. For any food seed I always recommend the entire ground up seed and not the oil. I stopped recommending flax seed oil over three years ago and advise people to use freshly ground organic flax seed for the reasons you mention. My guess is that the amount is too small to be noticably toxic. I was not certain of the answer to the last questions so Dr. Enig was kind enough to offer a response.

Flax and chia are omega-3 sources athough I sm not sure about psyllium because my tables do not give composition. Psyllium, however, has very little fat. Chia has less fat than flax. Fat content is about 34% for flax, 23-25% for chia, and 3% for psyllium. Research has established that humans need 2-3% of energy as omega-6 and either 0.5-1.0% or 1-1.5% of energy as omega-3 depending on which researcher and which feeding trial; most of the research has been done with animal models. Many foods, including especially almonds, bamboo, beans (e.g., lima), cassava, all pulses, and sorghum contain cyanogenic glycoside precursors to thiocyanate. (Whistler and Daniel 1985) Canadian research I know about reported no cyanogenic glycosides in flax oil or muffins made with 10% flaxseed flour; there was urinary excretion of thiocyanate following consumption of 50g flaxseed/day in muffins . (Wolever 1995) Flaxseed as a food or the extracted oil has been consumed for thousands of years in various parts of the world where flax is raised.

Mary G. Enig, Ph.D. .