Flax Seeds: Health Benefits
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Latin Name: Linum usitatissimum.
Family: Linaceae
Also known as linseeds, flaxseeds are highly nutritious and can easily be incorporated into many foods. Flaxseeds are an excellent source of the omega-3 fatty acid alpha-linolenic acid (ALA). The body converts ALA into EPA and DHA (the omega-3 fatty acids found in fish oil). Flaxseeds are also a great source of magnesium, potassium, and manganese, as well as a phosphorous, iron, and copper.
Flaxseeds are high in fiber with 6 grams (about a quarter of the recommended daily amount) in 2 tablespoons. This soluble fiber slows down how fast food is emptied from the stomach into the small intestine, increasing the body’s absorption of nutrients. Flaxseeds also contain more lignans than any other type of food. Lignans are a type of antioxidant found in some types of fiber that may help to decrease inflammation associated with cardiovascular disease, insulin resistance, and some types of cancer.
Health Benefits
Breast Cancer Prevention and Treatment
The ALA in flaxseeds has been found to reduce the risk of breast cancer.
The plant lignans in flaxseeds bind to estrogen receptors and block the cancer-promoting effects of estrogen on breast tissue.
Flaxseeds in the diet have actually been found to reduce the growth of tumors in women diagnosed with breast cancer.
Prostate Cancer
Ground flaxseed may help to both prevent and treat prostate cancer.
Similar to their effect on estrogen in women, flaxseed lignans promote the elimination of testosterone.
Ground flaxseed has been found to reduce testosterone levels, slow the growth rate of cancer cells, and increase the death rate of cancer cells in men with prostate cancer.
Cholesterol and Heart Disease Risk
Ground flaxseed has been found to improve blood lipid profiles by lowering both LDL (bad cholesterol) and HDL (good) cholesterol, as well as triglyceride levels.
Ground flaxseed may also lower cholesterol-carrying molecules, which is believed to be a better indicator of heart disease risk than cholesterol levels alone.
Digestive Health
Flaxseeds contain both soluble and insoluble fiber to support digestive health.
Soluble fiber helps soften stool so that it can pass through the gastrointestinal tract and be eliminated more easily.
Insoluble fiber helps to move waste through the gut and promote bowel regularity.
High Mineral Content
Magnesium helps improve mood and sleep.
Potassium
Manganese promotes skin and bone health and supports collagen production.
Phosphorus supports bone health and helps form cell structures.
Iron
Copper is needed to make red blood cells, which carry oxygen throughout the body.
Antioxidant Content
Flaxseeds are a great source of polyphenols, antioxidants that protect the body from heart disease and cancer.
Polyphenols may also protect against cell-damaging oxidative stress, thus reducing the risk of premature aging and neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease.
Safety Concerns
Tolerance to fiber. Due to the high fiber content of flaxseeds, start with small amounts each day and gradually add more over time. This will prevent the bloating, gas, and/or constipation that can occur from a sudden increase in dietary fiber. Also, drink plenty of water with high fiber meals.
Kidney stones. Individuals with recurrent kidney stone formation should avoid eating oxalate-containing foods. Flaxseeds contain moderate levels of oxalate.
Medications. Flaxseeds can decrease the absorption of some medications such as anticoagulant medications. Talk with your healthcare provider before adding flaxseeds to your diet. LOOK AT NAT MEDICINE.
Supplements. Flaxseeds can interfere with fish oil or omega-3 supplementation.
Low smoke point. Flaxseed oil has a very low smoke point and should never be used in cooking. It can be added to foods after they have been cooked.
How to Select and Store
Flaxseeds can be purchased either whole or ground, or as flaxseed oil. Whole flaxseeds provide fiber but the ALA is not easily absorbed. Flaxseed oil contains ALA but no fiber or lignans. The nutrients in ground flaxseeds are easier for the body to absorb.
Whole flaxseeds have a longer shelf life than ground and should be stored in an airtight container in a dark, dry, and cool place. They will stay fresh for several months.
Ground flaxseeds are more prone to oxidation and spoilage and should be kept in an airtight container in the refrigerator or freezer. They will last 6 months in the refrigerator or one year in the freezer.
If purchasing ground flaxseeds, it is a good idea to buy them in a vacuum-sealed package or refrigerated as they are prone to spoilage.
Whole flaxseeds are often less expensive than ground and can easily be ground at home in a food processor, blender, or a clean coffee grinder. Grind them in small portions and keep in the refrigerator.
Flaxseed oil should be cold-pressed and purchased in opaque bottles that have been kept refrigerated.
Serving Ideas
Sprinkle ground flaxseeds onto hot cereal or yogurt.
Add ground flaxseeds to homemade muffins, cookies, or bread.
Add ground flaxseeds or flaxseed oil to smoothies and protein shakes.
Stir ground flaxseeds into soups or casseroles.
Dredge tofu in ground flaxseeds before baking.
Flaxseeds can be substituted for eggs in baking. For each egg in the recipe, mix 1 tbs ground flaxseeds with 3 tbs water and allow the mixture to sit and thicken for 15 minutes.
Use flaxseed oil in salad dressings, or drizzle on steamed vegetables, whole-grain pasta, or brown rice.
References
Grieger, L. (n.d.). Benefits of flaxseeds. Summit Medical Group. Retrieved from: https://www.summitmedicalgroup.com/news/nutrition/benefits-flaxseeds/
Murray, M., Pizzorno, J., & Pizzorno, L. (2005). The encyclopedia of healing foods. New York, NY: Atria Books.
Natural Medicines Database. (2020). Flaxseed. [Monograph]. Retrieved from: https://naturalmedicines.therapeuticresearch.com/databases/food,-herbs-supplements/professional.aspx?productid=991
Sass, C. (2019). 10 Health benefits of flaxseed, according to a nutritionist. Health. Retrieved from: https://www.health.com/nutrition/flaxseed-benefits
Carr, A.C. & Maggini, S. (2017). Vitamin C and immune function. Nutrients. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/
EWG's 2020 shopper's guide to pesticides in produce. (2020). Retrieved from: https://www.ewg.org/foodnews/full-list.php