Eat Flaxseed and Stay Healthy

Just a few decades ago, flax was known primarily as a livestock grain and a fabric fiber. Today, however, it's all over the supermarket: In 2006, 75 new food items listing flax or flaxseed as an ingredient were released. Why this sudden influx of flax products into our diets? Medical research in recent years has discovered a myriad of health benefits linked to eating flaxseed.

By the numbers, 100 grams of flaxseed contains 450 calories, 41 grams of fat, 28 grams of fiber, and 20 grams of protein. The tiny seed may help prevent everything from cancer to heart disease. Most of these benefits are linked to one of three essential nutrient group found in flaxseed: omega-3 fatty acids, phytochemicals, and fiber.

Omega-3 Fatty Acids — Phytochemicals — Fiber

Omega-3 Fatty Acids

No, this isn't the type of fat that clings to your stomach and thighs and plagues you during swimsuit season. Omega-3 fatty acids are "good fats"—they help reduce inflammation, which in turn lessens the risk for chronic conditions such as heart disease, arthritis, asthma, Parkinson's, and diabetes. Research shows that these fatty acids also strengthen the immune system, particularly in infants.

In addition to its physical benefits, omega-3 fatty acids also have been shown to elevate moods. In fact, studies conducted among the U.S. Army in Iraq concluded that supplementing the troops' diet with omega-3 reduced the incidence of suicide and improved stress resilience. A deficiency in omega-3 has led to depressive behaviors in lab animals.

The typical Western diet is low in omega-3 fatty acids. Flaxseed contains a specific kind of omega-3 called alpha linolenic acid, or ALA. ALA is especially important to include in diet because the body cannot synthesize it naturally—it must be ingested. In animal studies, ALA inhibited tumor incidence and growth, again providing evidence that eating flaxseed can help prevent cancer. It can also help prevent hardening of the arteries, thereby increasing the beneficial effects on flaxseed on preventing heart disease.

Flaxseed oil, also known as linseed oil, does not contain the fiber and phytochemical components that ground flaxseed does, but it does contain equal amounts of omega-3.

Phytochemicals

Phytochemicals are, quite simply, chemicals in plants that have a beneficial effect on the human body. Flaxseed is high in a number of phytochemicals, including many antioxidants. Most importantly, it is probably the best ingested source of lignans, compounds thought to guard against breast cancer. Lignans are able to mimic estrogen and bind to breast cell receptors, preventing estrogen itself from binding. Research has shown that chances of contracting breast cancer increase the longer the cells are exposed to estrogen. By blocking other enzymes involved in hormone metabolism, as well as interfering with the spread of tumor cells, lignans might help prevent other types of cancer, such as prostate.

Along with ALA, lignans also help reduce inflammation.

Fiber

Flaxseed is a good source of soluble fiber, in addition to being low on carbohydrates and containing healthy fats. This combination makes it a great supplement for weight loss and maintenance, since it can make dieters feel satisfied longer. Some studies have shown that when used carefully, flaxseed can act as a mild laxative due to its high fiber concentration.

However, anyone ingesting flaxseed for its fiber should be well informed and, ideally, consult a doctor. Consuming large amounts of flaxseed without sufficient liquid can result to intenstinal blockage; even when eaten in smaller portions, it can reduce the effectiveness of oral medications by acting as a laxative. Anyone not used to eating flaxseed should start with small portions, since the fiber can cause cramping, particularly for those with irritable bowel syndrome.

That said, the beneficial nutrients gained from adding flaxseed to meals are well-researched. When taken in moderation, flaxseed is certainly an excellent source of vital nutrients that can help the body fight cancer, heart disease, and other conditions. Currently, the Flax Council of Canada recommends one to two tablespoons per day of ground flaxseed as a healthy amount. Enjoy adding flaxseed to your diet (and see our page on "Delicious and Healthy Flaxseed Recipes" if you need ideas)!

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