Flaxseed
From Wikiwel
Other Names: Alasi, Aliviraaii, Brown Flaxseed, Brown-Seeded Flax, Common Flax, Echter Lein, Flachs, Flachssamen, Flax, Flax Hull, Flax Lignans, Flax Meal, Flax Seed, Gemeiner Flachs, Golden Flax, Graine de Lin, Kattan, Keten, Leinsamen, Lignanes de Lin, Lignans, Lin, Lin Commun, Lin Oléagineux, Lin Textile, Linaza, Lini Semen, Linho, Lino, Lino Comune, Lino Mazzese, Lino Usuale, Linseed, Linseed Flax, Lint Bells, Linum, Linum crepitans, Linum humile, Linum usitatissimum, Malsag, Phytoestrogen, Phyto-œstrogène, Saatlein, Ta Ma, Tisii, Winterlien.
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Special Precautions of Flaxseed
- Flaxseed oil does contain omega 3s. But the omega 3s found in plant-based sources are short chain fatty acids (ALA). The fatty acids your body needs most for cardiovascular, brain and skin health are the long chain fatty acids (EPA and DHA). Your body can convert ALA to EPA and DHA, but it is a very inefficient process. And while many factors can impact the amount you convert, most studies show that about 15 percent of the ALA you consume is converted to EPA. Then only five percent of that amount is converted to DHA.In other words, to get the all-important DHA your body needs, you would have to consume a huge amount of flaxseed oil. Or... you could take fish oil. Fish oil is made up almost entirely of usable EPA and DHA. So, if you want the antioxidant and anti-inflammatory benefits of omega 3s, take fish oil, not flax oil.
- Flaxseeds contain an agent called cyanogenic glycosides, a chemical that occurs in over 2,000 plants. These compounds are part of the sugar molecules in the plant and convert to cyanide, a poison, in the human gut. If you consume too much of these compounds from plants you could become very ill, or it could be fatal.However, you would have to consume a huge amount, 200-300 ppm, in a short period of time, for these compounds to adversely affect you as the human body rapidly breaks down cyanide compounds within 30 minutes. A lethal dose would be 0.5mg to 3.5 mg per kilogram of body weight in 30 minutes.Even though it is highly unlikely anyone would intake a fatal dose of these compounds in using flaxseeds, it is important to be careful giving them to small children and adults with low body weights. Make sure they are stored in an area that a small child cannot get into and accidentally ingest more than they should.The usual, safe, adult dosage for flaxseeds is under 50 grams, or 2 tablespoons. Heat used in cooking, or baking flaxseeds in foods, such as muffins and breads, destroys the detrimental compounds.
- Some people can experience mild gastrointestinal upsets and flatulence when eating flaxseeds for the first time but this usually goes away as your system gets more used to processing them. If it does not, or if it worsens, you may have a food sensitivity, or allergy, to flaxseeds and you should stop eating them.
- It would be prudent for pregnant women not to consume flaxseeds.
- Other side effects :
- Dizziness, headache
- Closing of the throat, tightening in the chest
- Muscle weakness
- Rapid, shallow breathing
- Flaxseeds, which are rich in lignan precursors as well as fiber, may increase stool frequency or cause diarrhea in doses of 45-50 g/day in adults.
- Flax seeds contain almost four times the amount of phytoestrogens as soy beans. The consumption of phytoestrogens can affect our hormonal system and should be considered before including any significant amount of this seed in your diet. And if you’re afraid of sprouting “man boobs,” perhaps you should be more worried about that flax bread on your counter than the occasional piece of tofu. Certain cancers, such as breast, ovarian and uterine cancer, have been shown to be promoted by higher levels of estrogen in the body. Studies on the effect of phytoestrogens on hormonal affected cancers have been inconclusive as to whether they help or hinder these cancers.
- Phytic Acid : Flax seeds are also high in another controversial plant compound. Phytic acid is a natural part of all seeds and one of its purposes is to prevent a seed from germinating prematurely. When a seed is soaked, sprouted or fermented, phytic acid will naturally start breaking down as the seed prepares to grow. If it is not removed properly before consuming a seed, phytic acid has been reported to impair the absorption of minerals and trace elements, such as calcium, zinc, iron and magnesium, giving it the label of being an “anti-nutrient.” Flax is known to be high in phytic acid. This makes proper preparation of the seed even more important if you are planning to consume it.
The benefits of Flaxseed are
Flaxseeds are a near superfood when it comes to all the health benefits they confer. In addition to omega-3 fats they also contain folic acid, B6, magnesium, phosphorus and copper. They can be purchased ground and can be sprinkled on cereal, added to cooked grain dishes, vegetables, baked goods recipes, or shakes. If you stick to the guidelines offered above flaxseeds can be very beneficial to your health.
- Lowers cholesterol equal to statin drugs: Studies have shown that Omega-3 fats help to normalize cholesterol levels and do so on par with prescription statin drugs.
- Source of alpha linoleic acid: An omega-3 fat, which is an excellent alternative to fish oil.
- Fights inflammation: Beneficial to conditions such as arthritis, asthma, rheumatoid arthritis, migraine, and osteoporosis.
- Promotes good bone health: Helps both build and preserve bone density.
- Cancer : Flaxseed is broken down by the body into chemicals called “lignans.” Lignans are similar to the female hormone estrogen - so similar, in fact, that they compete with estrogen for a part in certain chemical reactions. As a result, natural estrogens seem to become less powerful in the body. Some researchers believe that lignans may be able to slow down the progress of certain breast cancers and other types of cancers that need estrogen to thrive. It also helps protect colon cells from cancer-producing toxins.
- Protects against hormone related cancers : flaxseed is rich in hormone-modulating factors such as phytoestrogens, which can actually help reduce harmful estrogen activity in the body, particularly as such activity is related to spurring the growth and spread of cancer cells. Flaxseed has the potential to reduce tumor growth in patients with breast cancer.
- Protects against diabetes: Helps keep cell membranes flexible so that insulin and glucose transport is more efficient;
- Protects against heart disease : helps reduce hardening plaques on arterial walls.
- Preserves normal blood pressure: Research out of Japan’s Shiga University of Medical Science has shown that people with good omega-3 intake have lower, normal blood pressure than those who do not. Especially helpful in men with both high blood pressure and high cholesterol levels.
- Good source of fiber: The fiber in 1-2 tablespoons of flaxseeds a day can help reduce cholesterol levels and hard arterial plaques. Fibers are also important for preventing breast and colon cancer.
- The omega-3 fats and lignan in flaxseeds helped reduce prostate tumor growth in men in a Duke University study. This could be because lignans are converted in the gut to enterolactone and enterodiol, two phytoestrogen agents that also help protect women against breast cancer.
- They also reduced hot flashes in menopausal women by 60%.
- Benefits eye health: One of the most frequent complaints I hear from my over-40 patients is that of dry eyes. This is especially prevalent in peri and postmenopausal women. A study out of Brigham and Women’s Hospital showed that women who consumed the most Omega-3s in their diet had 17% less risk of dry eye syndrome.
- The lignans, compounds that act like antioxidants, in high-fiber flaxseed may help reduce the growth and spread of Breast Cancer.
- Detox : have soluble and insoluble fiber, which helps the body’s detoxification by promoting bowel regularity and helping the body to eliminate excess toxins, cholesterol and waste.
- Demulcent properties.
