Some call it one of the most powerful plant foods on the planet. There’s some evidence it may help reduce your risk of
heart disease,
cancer,
stroke, and
diabetes. That’s quite a tall order for a tiny seed that’s been around for centuries.
Flaxseed
was cultivated in Babylon as early as 3000 BC. In the 8th century, King
Charlemagne believed so strongly in the health benefits of flaxseed that
he passed laws requiring his subjects to consume it. Now, thirteen
centuries later, some experts say we have preliminary research to back
up what Charlemagne suspected.
Flaxseed is found in all kinds of today's foods from
crackers to frozen waffles to oatmeal. The Flax Council estimates close
to 300 new flax-based products were launched in the U.S. and Canada in
2010 alone. Not only has consumer demand for flaxseed grown,
agricultural use has also increased. Flaxseed is what's used to feed
all those chickens that are laying eggs with higher levels of omega-3
fatty acids.
Although flaxseed contains all sorts of healthy components, it owes its primary healthy reputation to three of them:
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Omega-3 essential fatty acids, "good" fats that have been
shown to have heart-healthy effects. Each tablespoon of ground flaxseed
contains about 1.8 grams of plant omega-3s.
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Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75 to 800 times more lignans than other plant foods.
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Fiber. Flaxseed contains both the soluble and insoluble types.
The Health Benefits of Flax
Although Lilian Thompson, PhD, an internationally
known flaxseed researcher from the University of Toronto, says she
wouldn’t call any of the health benefits of flax "conclusively
established," research indicates that flax may reduce risks of certain
cancers as well as cardiovascular disease and lung disease.
Cancer
Recent studies have suggested that flaxseed may have
a protective effect against breast cancer, prostate cancer, and colon
cancer. At least two of the components in flaxseed seem to contribute,
says Kelley C. Fitzpatrick, director of health and nutrition with the
Flax Council of Canada.
In animal studies, the plant omega-3 fatty acid found in flaxseed, called ALA, inhibited tumor incidence and growth.
The lignans in flaxseed may provide some protection
against cancers that are sensitive to hormones without interfering with
the breast cancer drug tamoxifen. Thompson says some studies have
suggested that exposure to lignans during adolescence helps reduce the
risk of breast cancer and may also increase the survival of breast
cancer patients.
Lignans may help protect against cancer by blocking
enzymes that are involved in hormone metabolism and interfering with the
growth and spread of tumor cells.
Some of the other components in flaxseed also have
antioxidant properties, which may contribute to protection against
cancer and heart disease.
Cardiovascular Disease
Research
suggests that plant omega-3s help the cardiovascular system through
several different mechanisms, including anti-inflammatory action and
normalizing the heartbeat. Fitzpatrick says new research also suggests
significant blood pressure-lowering effects of flaxseed. Those effects
may be due to both the omega-3 fatty acids as well as the amino acid
groups found in flaxseed.
Several studies have suggested that diets rich in
flaxseed omega-3s help prevent hardening of the arteries and keep plaque
from being deposited in the arteries partly by keeping white blood
cells from sticking to the blood vessels’ inner linings.
"Lignans in flaxseed have been shown to reduce atherosclerotic plaque buildup by up to 75%," Fitzpatrick says.
Because plant omega-3s may also play a role in
maintaining the heart’s natural rhythm, they may be useful in treating
arrhythmia (irregular heartbeat) and heart failure. More research is
needed on this.
Eating flaxseed daily may also help your
cholesterol levels.
The level of LDL or "bad" cholesterol in the bloodstream has been
linked to an increased risk of heart disease, obesity, diabetes, and
metabolic syndrome.
A study of menopausal women showed a decrease in LDL level after the
women ate 4 tablespoons of ground flaxseed each day for a year.
Fitzpatrick says the cholesterol-lowering effects of flaxseed are the
result of the combined benefits of the omega-3 ALA, fiber, and lignans.
Diabetes
Preliminary research also suggests that daily intake
of the lignans in flaxseed may modestly improve blood sugar (as
measured by hemoglobin A1c blood tests in adults with
type 2 diabetes).
Inflammation
Two components in flaxseed, ALA and lignans, may reduce the inflammation that accompanies certain illnesses (such as
Parkinson's disease and asthma) by helping block the release of certain pro-inflammatory agents, Fitzpatrick says.
ALA has been shown to decrease inflammatory
reactions in humans. And studies in animals have found that lignans can
decrease levels of several pro-inflammatory agents.
Reducing inflammation associated with plaque buildup
in the arteries may be another way flaxseed helps prevent heart attack
and strokes.
Hot Flashes
One study of menopausal women, published in 2007,
reported that 2 tablespoons of ground flaxseed mixed into cereal, juice,
or yogurt twice a day cut their hot flashes in half. The intensity of
their hot flashes also dropped by 57%. The women noticed a difference
after taking the daily flaxseed for just one week and achieved the
maximum benefit within two weeks.
But another study reported no significant reduction
in hot flashes between postmenopausal women and breast cancer patients
eating a bar containing 410 milligrams of phytoestrogens from ground
flaxseed and women eating a placebo bar.
The results, says Thompson, are consistent with
other studies that have shown no siginifcant difference in the effect on
hot flashes between flaxseed and placebo
Flaxseed Isn't a Magic Bullet
It's tempting to think of flaxseed as a super food
because of its many potential health benefits. But keep in mind there is
no magic food or nutrient that guarantees improved health.
What matters is consistently making great dietary choices as part of an overall healthy lifestyle.
Who Shouldn’t Use Flaxseed?
Until more is known, Thompson says,
pregnant women and possibly
breastfeeding mothers should not supplement their diets with ground flaxseed.
"Our own animal studies showed that flaxseed
exposure during these stages may be protective against breast cancer in
the offspring. But a study of another investigator showed the opposite
effect," Thompson says.
Tips for Using Flaxseed
Many experts believe it's better to consume flaxseed
than flax oil (which contains just part of the seed) so you get all the
components. But stay tuned as researchers continue to investigate.
Thompson says, "Ground flaxseed, in general, is a
great first choice, but there may be specific situations where flax oil
or the lignans (taken in amounts naturally found in flaxseed) might be
as good."
How much flaxseed do you need? The optimum dose to
obtain health benefits is not yet known. But 1 to 2 tablespoons of
ground flaxseed a day is currently the suggested dose, according to the
Flax Council of Canada.
Here are more tips for using, buying, and storing flaxseed:
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Buy it ground or grind it yourself. Flaxseed, when eaten
whole, is more likely to pass through the intestinal tract undigested,
which means your body doesn't get all the healthful components. If you
want to grind flaxseed yourself, those little electric coffee grinders
seem to work best.
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Milled = ground = flax meal. Don’t be confused by the different product names for ground flaxseed. Milled or ground flaxseed is the same thing as flax meal.
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Buy either brown or golden flaxseed. Golden flaxseed is easier on the eyes,
but brown flaxseed is easier to find in most supermarkets. There is
very little difference nutritionally between the two, so the choice is
up to you.
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Find it in stores or on the Internet. Many supermarket
chains now carry ground flaxseed (or flax meal). It’s usually in the
flour or "grain" aisle or the whole-grain cereal section and is often
sold in 1-pound bags. You can also find it in health food stores or
order it on various web sites.
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Check the product label. When buying products containing
flaxseed, check the label to make sure ground flaxseed, not whole
flaxseed, was added. Flaxseed is a featured ingredient in cereals,
pasta, whole grain breads and crackers, energy bars, meatless meal
products, and snack foods.
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Add flaxseed to a food you habitually eat. Every time you
have a certain food, like oatmeal, smoothies, soup, or yogurt, stir in a
couple tablespoons of ground flaxseed. Soon it will be a habit and you
won’t have to think about it, you’ll just do it.
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Hide flaxseed in dark, moist dishes. The dishes that hide
flaxseed the best are dark sauces or meat mixtures. No one tends to
notice flaxseed when it's stirred into enchilada casserole, chicken
parmesan, chili, beef stew, meatloaf, or meatballs. For a 4-serving
casserole, you can usually get away with adding 2 to 4 tablespoons of
ground flaxseed. For a dish serving 6 to 8, use 4 to 8 tablespoons.
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Use it in baking. Substitute ground flaxseed for part of the flour in recipes
for quick breads, muffins, rolls, bread, bagels, pancakes, and waffles.
Try replacing 1/4 to 1/2 cup of the flour with ground flaxseed if the
recipe calls for 2 or more cups of flour.
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Keep it in the freezer. The best place to store ground
flaxseed is the freezer. Freeze pre-ground flaxseed in the bag you
bought it in or in a plastic sealable bag if you ground it yourself. The
freezer will keep the ground flax from oxidizing and losing its
nutritional potency.
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Whole flaxseed keeps longer. The outside shell in whole
flaxseed appears to keep the fatty acids inside well protected. It’s a
good idea to keep your whole flaxseed in a dark, cool place until you
grind it. But as long as it is dry and of good quality, whole flaxseed
can be stored at room temperature for up to a year.
Source: http://www.webmd.com/