The Nutrition Fact

Flax seed has an abundance of nutrients as well as many benefits. Flax Seed is rich in Omega-3 fatty acids and is high in fiber.  Omega-3, one of the essential fatty acids our body doesn’t produce yet needs, helps the body fight against inflammation, a contributing factor in heart disease, diabetes, arthritis, cancer, and asthma.  The fiber aids in proper intestinal function, which helps in lowering cholesterol and stabilizing blood sugar.  Flax seed provides nutrients that help protect vital organs by regulating blood pressure and muscle constriction.  Essential fatty acids also aid in maintaining healthy skin and hair.  (See our Moisturizing Your Skin from Within article)

Research has shown that flax seed oil supplementation is one of the most positive, cost effective and beneficial natural approaches to asthma.  In some cases, use of flax seed oil may help children reduce or eliminate their need for asthma medication.   According to the Department of Pediatrics, University of Washington, and the Center for Health Studies, asthma is the leading chronic illness of childhood, is responsible for substantial infant morbidity, and has a significant impact on use of health resources.   Unfortunately, asthma in children has been on the rise for many years.  Although the connection between air pollution and asthma  prevalence is minor, increasing air pollution appears to significantly worsen symptoms.  As a parent of 3 asthmatic children, allergies, airborne as well as foods,  may be of greater concern.  Asthma is associated with the body’s production of 4-series leukotrienes as a reaction to common environmental allergens and pollutants including house dust mites, animal dander, cockroach, fungal spores, and pollens.   One way to counter the excess production of leukotrienes is to increase your intake of omega-3 fatty acids.   Omega-3 fatty acids, as found in flax seed, cause the body to produce more of the less inflammatory 5-series leukotrienes, thereby relieving the symptoms of asthma.  A study has shown that alpha-linolenic acid, the omega-3 fatty acid in flax seed, has a profound ability to inhibit the generation of leukptrienes by white blood cells in persons with asthma.  Japanese researches found that after only two weeks supplementation the generation of proinflammatory leukotrienes by leukocytes decreased significantly.  Even more intriguing, after only four weeks of supplementation, lung function was significantly enhanced, as well as lowering total cholesterol, LDL cholesterol, and triglyceride levels. Yet another study, comparing corn oil and flax oil, revealed that after only 4 weeks corn oil increased production of the proinflammatory leukotrienes.  Thus, researchers conclude that this omega-3 fatty acid “may be useful in patients with asthma…” The recommended supplementation for children with asthma is 1-2 tablespoons of flax seed oil daily.  Easily add to your diet with suggestions below.†

Research has also shown that children with lower levels of omega- 3 fatty acids have more problems with behavior, learning, and overall health.  Significantly lower levels of 2 omega-6 fatty acids and 1 omega-3 fatty acid were found in children with ADHD.  Imagine increasing your child’s ability to learn, improving behavior and overall health with one supplement.

Dr. Paul Goss, director of the breast cancer prevention program at Princess Margaret Hospital and the Toronto Hospital, conducted a study on 50 women who were recently diagnosed with breast cancer.  His research showed that a muffin a day – with 50 gms of ground flax seed (two tablespoons) – could keep breast cancer at bay.  Another study revealed women with the highest levels of alpha-linolenic acid experienced a 74 % reduced risk for breast cancer, thus researchers are “suggesting a protective effect of alpha-linolenic acid in the risk of breast cancer. Additional research from the Department of Nutritional Sciences, Faculty of Medicine, University of Toronto, Ontario, Canada further supports the amazing benefits of flax, especially the prized lignans found in flax seed and lignan-rich oil when it comes to breast cancer prevention.  Breast cancer often results from both environmental and intrinsic factors.  An environmental contaminant can initiate cancer processes or promote future cancerous processes by damaging the structure of the cell, making it susceptible to cancer.  Dr. Christiane Northup, M.D. has recommended flax seed and flax oil to her patients for years and also said ” Flax seed is the highest know source of anti-cancer and phytoestrogenic compounds know as lignans – a concentration more than 100 time greater than other lignan-containing foods such as grains, fruits, and vegetables.  Lignans are plant substances that get broken down by intestinal bacteria into two main mammalian lignans – enterodiol and enteolactone.  These lignans then circulate through the liver and are later excreted in urine.  There are a number of reasons why we all should be interested in incorporating more lignans into our diet.  The following are some of the most compelling:

• Lignans have potent anti-cancer effects.  An impressive number of studies have show that flax seed lignans are very potent anti-cancer agents for both breast and colon cancer because of their ability to modulate the production, availability, and action of hormones produced in our bodies.
• Lignans are potent phytoestrogens.  In women who consume flax seed oil, studies have shown significant hormonal changes and decreased estradiol levels – alterations similar to those seen in soy isoflavones.  This makes flax seed oil or meal a great choice for women who can’t use soy or who simply want another source of phytohormones.”†

When flax seed is added to your diet, you can balance cholesterol levels by (1) lowering the “bad” LDL that carries cholesterol to cells throughout the body, which when too high also cause cholesterol to stick to artery walls causing them to narrow (2) raising “good” HDL, which removes cholesterol from the blood and carries it back to the liver.  Flax seed also creates a feeling of satiation (feeling of fullness and satisfaction), causes the stomach to retain food for longer and provides a gradual release of nutrients into the small intestines.  As a result, your blood sugar levels are more sustained, giving you prolonged energy, stamina, and satisfaction.

Now that you know it’s good for you! How do you incorporate it in your diet and what is the best type to buy?

Flax seed is available in most health food stores, as well as from TheNutritionFact.com.  It is available in whole seeds, ground seeds, and oil.  Ground flax seed is recommended as it “has all the goods, the fiber, lignans, and essential fatty acids.  Whole seeds will pass through the digestive system undigested and the oil lacks the fiber.

Use organic flax seeds that are cold-milled for baking and use a lignan-rich oil for dressing, smoothies.  When buying flax oil, use a company, like Barlean’s Highest Lignan Flax Oil that is M.A.D. about flax. Barlean’s doesn’t make their oil until the day it is ordered, air delivers to the store, and is dated for freshness.  Oil that is left on the shelf too long or exposed to extreme temperature changes can cause flax to lose its potency, reduce its taste, or even become rancid.

The daily recommended dose is 1-2 tablespoons of ground flax or 1 teaspoon of flax oil.  Easy ways to slip flax in your diet:

• Sprinkle ground flax on your cereal, yogurt, or salads.
• Mix flax in meatloaf or meatballs.
• Add to pancake mix, muffins, or cookie batter.
• Coat fish or homemade chicken nuggets with flax and oven fry.
• Toss salads in flax oil and vinegar.
• See our recipes for other ideas.

There are many book available on flax seed. A few of our favorites are

• Flax Oil As a True Aid Against Arthritis Heart Infarction Cancer and Other Diseases (3rd Edition),
• The Healing Power of Flax: How Nature’s Richest Source of Omega-3 Fatty Acids Can Help to Heal, Prevent and Reverse Arthritis, Cancer, Diabetes and Heart,
• Flax! Fabulous Flax: Nature’s Best Source of Omega-3 Fatty Acids and Lignan Fiber! (Health Learning Handbook),
• The Amazing Flax Cookbook,
• Flax for Life!: 101 Delicious Recipes and Tips Featuring Fabulous Flax Oil,
• The Flax Cookbook: Recipes and Strategies for Getting the Most from the Most Powerful Plant on the Planet

THE NUTRITION FACT

HEALTHY BODY FOR LIFE!

† Excerpts from Health Perspectives Newsletter.