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Health See other Health Articles Title: Nutritional/therapeutic value of flaxseed Why You Need Flaxseed in Your Diet flax seeds . . . a trio of outstanding benefits Twenty-five thousand women are diagnosed with ovarian cancer each year, and of these, 15,000 die. However scientists at the University of Illinois have found that including flaxseed in the diet for one year, reduced severity of ovarian cancer as well as increased survival rates in hens. Hens are the only animal that develops ovarian cancer on the surface of the ovaries the way humans do. The scientists, whose findings were published in Gynecologic Oncology, said their next step may be a clinical trial that evaluates flaxseed as a chemosuppressant of ovarian cancer in women. The humble little flaxseed is in fact a superfood that should be part of everyone's daily diet. Not only is it an excellent source of manganese, and a good source of vitamin B6, folic acid, magnesium, phosphorus and copper, it offers a trio of outstanding benefits that are hard to duplicate from other food sources. Omega-3s to Control Inflammation and Promote Cell Health First, flaxseeds are the major plant source of omega-3 fatty acids (fish oils being the major animal source), supplying way more than any other plant. Because omega-3 fats are needed to build healthy cell membranes and to control inflammation, deficiencies can play a role in almost all major diseases. We need more of these fabulous fatty acids than most of us get, so the more omega-3s, the merrier. Soluble and Insoluble Fiber Second, flaxseeds supply both soluble and insoluble fiber. Soluble fiber slows digestion down, keeping blood sugar and insulin levels steady, and satiates the appetite. It also feeds the good bacteria in the gut -- the probiotics. One form of soluble fiber in flaxseeds, mucilage, soothes and heals inflamed mucous membranes in the gastrointestinal and urinary tracts Insoluble fiber is an "intestinal broom," sweeping food through the colon, preventing constipation. Insoluble fiber also facilitates detoxification and lowers cholesterol. Lignans for Protection from Cancer and More Third, flaxseeds are a major supplier of lignans, a type of soluble fiber. Although other fruits and vegetables supply lignans, flaxseeds are 100 to more than 10,000 times more lignan-rich than any other source. In the body lignans act as phytoestrogens. They've been as effective as hormone replacement therapy (without the side effects) for women going through menopause. However, they're hundreds of times weaker than other estrogens, and compete for receptor sites, greatly reducing the total effect of estrogen, and the risk of estrogen-driven cancers. Lignans also inhibit tumor formation and cancer growth. Many studies have shown that flaxseed inhibits colon, breast, skin, prostate and lung cancers. Lignans also greatly inhibit an enzyme that converts testosterone into an undesirable form (DHT) that leads to prostate growth (and prostate cancer), hair loss and acne. Lignans are helpful in preventing atherosclerosis: they compete for LDL receptor sites and inhibit the formation of cholesterol. Lignans are also potent anti-oxidants -- 4-5 times more powerful than vitamin E. Added to all of the above, lignans are anti-fungal, anti-viral and anti-bacterial, AND they have a positive effect on bone density. Flaxseed Lignans vs. Soy Isoflavones Soy isoflavones are also phytoestrogens with the same kind of hormone-regulating abilities as lignans. However quite a few questions have been raised about soy, and now that it is virtually impossible to get soy in the U.S. that hasn't been genetically-modified, it is no longer a food I use or recommend. Fortunately, we can get the same benefits from flaxseed. Flaxseed vs. Flax Oil Although flax oil is an excellent source of omega-3 fatty acids, even so-called "lignan-rich" oil will not supply anywhere near the lignans found in flaxseed itself. Nor will the oil provide any of the other fibers found in the seed. Take from 1-3 Tablespoons a Day You need only 1-3 tablespoons of flaxseed a day to reach the benefits found in clinical studies. However, the seeds need to be prepared in order to be digested. Because they're small, slippery and hard to chew, raw flax seeds will go right through your digestive tract intact, without your getting any of their nutritional benefits. However you can get all flax has to offer by grinding up the seeds in a coffee grinder (use them fresh as they spoil quickly). This flax meal can be sprinkled on salads, grains or vegetables, or added to shakes. Another way to consume flax is by making dehydrated flax crackers. For two tasty recipes see our new Beyond Healthy cookbook, pages 82 and 83. However the easiest way to get flaxseed into your diet is to buy them pre-prepared and eat or use them right out of the package, with Raymond's Roasted Flaxseeds. Roasting the flaxseeds makes them crispy and easy to chew, so they get properly broken down. Normal roasting destroys the flax oil, causing it to become toxic and rancid, but Raymond's Roasted Flaxseeds uses an exclusive low-heat process that preserves precious oils.
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#1. To: Tatarewicz (#0)
You need to balance Flaxseed with Evening Primrose oil to get Omega 6 and 3 oils. Otherwise stick to fish oils.
Good point. I'm surprised Francis did not stress this. Maybe we get enough Omega 6 in olive and other salad oils. Have you any thoughts on the shelf life of flaxseeds, before the oil becomes rancid? Maybe should be kept in the fridge.
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