Those little brown seeds you see floating around in trail mix, added to protein rich cereals, and mixed into fruit smoothies are flax seeds.  Loaded with significant amounts of omega-3 fatty acid (a nutrient every runner should have in their daily diet), fiber, zinc, iron, vitamin E and calcium, flax plays a role in reducing your risk of heart disease, may help reduce the relief of joint pain associated with arthritis and exercise, and may prevent cancer.  Flax as well as other seeds also provide runners with a good source of trace minerals which help protect muscle cells from oxidative damage and provide a boost for the immune system.
 
To get the most nutritional benefit from flax, you should consume the seed after it has been ground.  The best way to ensure product freshness is to purchase whole seeds and then grind them in a coffee grinder.  (Just be sure to use a different grinder than the one used for your coffee beans!)  Once seeds are ground, they should be stored in a tightly sealed container in the refrigerator or freezer. 
 
Flax seed is also easy to incorporate into your daily meals.  Once ground, sprinkle it on cold or hot cereal, blend into smoothies and shakes, add it to your pancake, muffin or cake mixes (as in the recipes below), or add to peanut butter and use as a spread.  Because flax seed is high in fiber, however, it has a laxative effect and should be added to your meals gradually.  Start with approximately 1-2 teaspoons of ground flax per day and work up to 2 tablespoons. 
 

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