Flaxseed provides many health benefits and may prevent many diseases by simply adding one to two tablespoons to the diet each day. This tiny seed has been helping people stay healthy for over 5,000 years and today is still one of the most balanced foods for obtaining the proper amount of omega-3, omega-6 and omega-9 fatty acids in the daily diet.
Nutritional Benefits of Flaxseed
According to Mark Stengler, ND, a naturopathic medical doctor and author of The Natural Physician’s Healing Therapies, many of today’s diseases are related to a deficiency in essential fatty acids. Most of the fats eaten by the average person are the “bad fats,” saturated and trans fat, which have a toxic effect on the immune and nervous systems. In a perfect world, people would eat a diet rich in the “good fats,” omega-3, omega-6 and omega-9 fatty acids. These fats, which are found in flaxseed, help to improve the health of all cells in the body, including brain cells, and eliminate toxic waste from cells.
Flaxseed is also rich in many vitamins and minerals, including vitamins B1, B2, C, E and carotene, lecithin, iron, zinc, potassium, magnesium, phosphorus and calcium. Flaxseed contains over one-hundred times more phytonutrients, called lignans, as compared to its competitors wheat bran, soybeans, buckwheat, millet and oats. Lignans are beneficial for fighting cancer, bacteria, viruses and fungi. Flaxseed also contains both soluble and unsoluble fiber which is beneficial for the digestive tract as well as lowering cholesterol and regulating blood-sugar levels.
Disease-Fighting Power of Flaxseed
Flaxseed is beneficial in preventing and treating many diseases and conditions. These include:
Lowers Cholesterol – A study conducted at Iowa State University’s Nutrition Research Center found that adding three tablespoons of flaxseed to the daily diet can reduce cholesterol levels in men by up to 10 percent. However, these same results were not found in women.
Reduces Osteoporosis Risk – A 2009 study found that adding flaxseed to the diet decreased the risk of osteoporosis in post-menopausal women and women with diabetes.
Arthritis – The omega-3 fatty acids in flaxseed is beneficial in helping to keep joints lubricated and lowers inflammation of the joints. This is especially helpful for osteoarthritis but can also be beneficial for rheumatoid arthritis. However, for rheumatoid arthritis it is recommended to supplement the flaxseed by eating cold water fish, like salmon and mackerel, or taking a fish oil supplement.
Cancer Prevention and Treatment – Flaxseed has shown to be beneficial in the prevention and treatment of some cancers including breast cancer and prostate cancer. It is believed that the primary factor is the lignans in flaxseed. Lignans help to support the immune system as well as have a balancing effect on hormones.
Digestive Disorders – People who suffer from irritable bowel syndrome, Crohn’s disease, ulcerative colitis and chronic constipation could benefit from adding flaxseed to their diet. The high fiber in flaxseed helps to relieve constipation and flaxseed may also help to calm the inflammation in the digestive tract. Flaxseed also feeds good bacterial in the intestines which is generally low in people who have these types of disorders.
Menopause – Flaxseed may relieve hot flashes and night sweats in menopausal women. The lignans in flaxseed are beneficial in balancing hormones. The suggested dose is 40 grams per day.
Memory Aid – The brain is comprised of 60 percent fat and essential fatty acids are an important component of this fat. Docosahexaenoic acid (DHA) is an essential nutrient for memory and learning and flaxseed helps contribute DHA to the brain. The omega-3 fatty acids in flaxseed also have an anti-inflammatory effect which can contribute to brain health.
Other Health Benefits of Flaxseed – Flaxseed is also beneficial in treating acne, eczema and in building up the immune system.
Adding Flaxseed to the Diet
Flaxseed is available as seeds, oil and as a supplement pill. Flaxseed has a distinctive nutty flavor and can easily be added to food in a variety of ways. However, the seeds must be ground in a coffee grinder before placed in food to receive the full health benefits. Use ground seeds immediately because they can turn rancid very quickly. Adults should have one to two tablespoons of flaxseed a day. It is recommended to start with half a tablespoon and slowly work up to two tablespoons a day to help the body adjust to the high fiber content. It is also imperative to drink plenty of water while taking flaxseed to help move the seeds through the digestive tract.
Flaxseed oil is also available and can also be added to food. It is recommended to buy small bottles of flaxseed oil because it can also go rancid quickly once the bottle has been opened. Do not use flaxseed oil for cooking foods in because the heat will take away the nutrients in the oil. Adults should have one to two tablespoons a day. Flaxseed oil is also available in capsule form.
Flaxseed is packed full of health benefits in each tiny seed. Adding it to the diet is a simple way to boost health and prevent many dangerous diseases and conditions.
Sources:
Iowa State University (2010, March 30). Flaxseed lowers high cholesterol in men, study suggests. ScienceDaily. Retrieved May 13, 2010.
Flaxseed Oil May Reduce Osteoporosis Risk
The Natural Physician’s Healing Therapies by Mark Stengler, ND
Prentice Hall Press 2001 & 2010
Deanna Lynn Sletten - Deanna Lynn Sletten has been a freelance writer for newspapers, regional magazines and websites for 20 years. She specializes in the ...
