Health Alert 115
Would you like to safely reduce your risk of both heart disease and cancer? Not to mention lessen the symptoms of inflammatory disease and menopause. Then this little brown seed may be for you. It’s also chalked full of essential oils that your brain, heart and skin can use to stay in first-class condition.
I’m talking about flax. Today, I’ll tell you good news about this often overlooked natural food. I’ll also give you the best tips for adding flax to your diet.
* Just the Flax, Please *
Flax still grows wild yet there are domesticated varieties. You can even grow your own. The seed is the medicinal portion of the plant. You may also know flaxseed by the name linseed. Flaxseeds have a tough exterior, but inside, they are bursting with essential fatty acids and a notable cancer-fighting substance called lignans.
People have been using flaxseed medicinally and to produce linen fabric and oil since ancient times. Its two most popular medicinal uses have been as a balm to treat inflammation and as a tonic for constipation. But flaxseed is good for much more. Here are some of flaxseed’s known benefits:
• Prevents heart disease
• Lowers cholesterol
• Reduces inflammation
• Reduces menopausal symptoms
• Reduces cancer risk
• Relieves constipation
Flaxseed is rich in the essential fatty acid, alpha-linolenic-acid. This omega-3 fatty acid helps protect you from heart disease. Flaxseed is also a proven cholesterol reducer. The Journal of Nutrition reported that a flaxseed oil supplement lowered total cholesterol by 12.5% and LDL (bad cholesterol) by 13.9%. 1
I have used flaxseed to significantly reduce the symptoms of menopause. Lignans convert into an estrogen-like substance in the body. It mimics human estrogen, and lessens hot flashes, mood swings, and irritation.2
The omega-3, alpha-linolenic-acid appears to convey flaxseeds’ anti-inflammation properties.3 Flaxseed works topically or internally to lessen inflammation from superficial wound swelling, to the swelling of the prostate.
* Adding Flax to Your Diet *
Caution: Do not confuse the linseed oil found in hardware stores as medicinal. This type of linseed oil has other substances mixed in that can be poisonous if ingested.
There are three easy ways for you to enjoy the advantages of flaxseed. You can take a flaxseed supplement, take flaxseed oil, or eat fresh flaxseed.
Fresh flaxseed is one of the best ways to reap flaxseed’s benefits. Flaxseed has a nutty flavor. Take 1 to 2 tablespoons of fresh flaxseed daily. Chop them up and serve on salad or cooked vegetables. You can also grind them finely (in a coffee grinder), and mix the powder with a glass of water.
Flaxseed oil is another excellent way to get flax. You can benefit from the essential oils in one easy step. One tablespoon of flaxseed oil daily will do the trick. Take flaxseed oil with food for best absorption. Also, store it in the refrigerator for freshness.
Flaxseed supplements are readily available. But they do have a few drawbacks. They are usually expensive. And, you must take numerous pills each day to get a recommended dose. If you can use fresh flaxseeds or freshly pressed oil, I recommend those forms over pills.
You can find flaxseed and flaxseed oil in any health food store and many supermarkets.
Al Sears MD
1 St. Onge M. et al., Consumption of functional oil rich in phytosterols and medium-chain triglyceride oil improves plasma lipid profiles in men. J Nutr 2003 Jun; 133(6): 1815-20
2 Lemay A. et al., Flaxseed dietary supplement versus hormone replacement therapy in hypercholesterolemic menopausal women. Obstet Gynecol 2002 Sept: 100(3); 495-504
3 Theis F. et al., Influence of dietary supplementation with long-chain n-3 or n-3 fatty acids on blood inflammatory cell populations and functions and on plasma soluble adhesion molecules in healthy adults. Lipids 2001 Nov; 63(11): 1183-93