What do you know about flaxseeds?

Last blog we discussed chia seeds and the statement was made that chia seeds were a better choice than flaxseeds.  This statement may have raised a few eyebrows so, lets discuss the pros and cons of flaxseed; also known as linseed.  First off, flaxseeds come from the flax plant, of which Canada is one of the worlds largest growers of flax to produced seeds for flaxseed oil.  The flax plant not only produces these seeds, from which we press out the oil, but we also can spin linen out of it and produce cloth from it; at one time people would build sails from the flax linen.  There are also historical records of the early Egyptians using the linen from flax.  Flaxseeds can be found in two general varieties brown and golden/yellow.  Flaxseeds are gaining in popularity recently as feed for chickens and cows to increase the omega 3 oils in the eggs, milk, and meat.

Pros

Flaxseeds stand out from the crowd, mostly due to two main reasons.  The first reason is that flaxseeds contain a substantial amount of ALA omega 3 fatty acids.  As we have discussed in the past, omega 3 oils are touted for their anti-inflammatory benefits and much more.  However, the type of omega 3 oil is the ALA type, which we discussed in the blog about chia seeds, is not converted very efficiently by the body into the EPA and DHA found in fish omega 3 oil.  The second reason flaxseeds stands out is due to something called lignans.  Lignans are a polyphenol phytonutrient found in plants.  Flaxseed’s lignans have fiber like benefits, provides antioxidant benefits, and act as a phytoestrogen.  Polyphenols are relatively new on the radar with much of the research on their disease prevention begging in the mid 90’s.  Polyphenols are one of the most abundant antioxidants in our diet, with their main dietary sources being: vegetables, fruits and plant based beverages like fruit juices, tea, coffee, etc.  Current evidence supports the idea that polyphenols aid in the prevention of cardiovascular diseases, cancers, osteoporosis, and more, however our knowledge is still very limited.  There is a lot of research supporting the role of oxidative stress as being a part of age-related human ailments, and dietary polyphenols with their anti-oxidant properties will aid in the prevention of this stress.  But now back to lignans.  Flaxseeds lignans are converted into other substances in the intestines, by your intestinal bacteria, and because some of these substances can mimic estrogen we classify them as phytoestrogens; another common phytoestrogen is soy isoflavones.  Due to these estrogen mimicking properties researchers are researching phytoestrogens and the role they may play in hormone related cancers and menopausal symptoms.  Researchers have also linked a decreased risk of cardiovascular disease with increased lignan intake.  The Linus Pauling Institute at Oregon State University states that flaxseeds are ranked as the #1 source of lignans; however this is from seeds and ground seeds only not from the flaxseed oil.  Finally, flaxseeds contain other beneficial nutrients such as fiber, manganese, Vitamin B, magnesium, tryptophan, phosphorus, protein, and copper.

Cons

Probably the biggest problem with flaxseeds are their ability to spoil or go rancid.  Pre-ground flaxseeds have a shorter shelf life estimated at about 6-16 weeks, while whole flaxseeds are said to last 6-12months on the shelf if stored in a dry, light protective container and refrigerated.  This makes you think about how long it takes flaxseed to come from being harvested, processed, and shipped, to being purchased.  Flaxseed oil is also not recommended to cook with, because it will oxidize in the high temperatures.

The other cons with flaxseed are due to its nutritional make up.  Like discussed above the ALA omega 3 oil is not fully utilized by the body.  Omega 3 oils may effect some people on blood thinning medications, blood sugar lowering medications, anti-inflammatory medications, and cholesterol medications.  Also remember from the blog on fiber, any time you add increased fiber to your diet, some people may experience bloating or flatulence; so try adding it slowly.  Finally, flaxseeds are not currently recommended for pregnant women.

Dietary Applications

As you have now learned the best way to get the nutritional benefits of flaxseed is from fresh ground whole flaxseeds; serving size is typically 1-2 tablespoons.  This can be then sprinkled for a sweet nutty flavor on food like hot or cold cereal, baked goods, salads, shakes and smoothies.  Flaxseed oil is available in a liquid or soft gel capsules, but remember it must be handled with caution to keep it from going rancid from heat, light, or oxygen.  As always before taking any new supplements consult with your healthcare provider.

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