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Flax seed serves three key nutritional purposes: aiding digestion, providing antioxidants, and supplying omega-3 fatty acids.
©iStockphoto.com/Eric NaudIn the realm of wellness, small items often pack a powerful punch. Flax seed is a prime example of this phenomenon.
Throughout history, the flax plant has been a valuable resource for humanity. Its stalks are transformed into linen, while its glossy golden-brown seeds are utilized for both animal feed and human diets.
The seeds yield a versatile vegetable oil, referred to as both linseed oil and flax oil. Linseed oil is employed in products like paint thinner and wood finishes, whereas flax oil is a flavorful and healthful addition to meals, recipes, and dietary supplements. (As humorously noted in a classic 'Saturday Night Live' sketch, 'It’s a floor wax and a dessert topping.')
Flax seed serves three main nutritional purposes. Firstly, whether powdered or ground, it is abundant in both soluble and insoluble dietary fiber, making it an effective aid for digestion. Secondly, it stands out as a top source of lignans, a nutrient known for its antioxidant benefits. Thirdly, it is packed with omega-3 fatty acids, which are essential for health as the body cannot produce them on its own. Omega-3s are notably lacking in the typical American diet.
These qualities elevate flax seed to a potent and historically revered remedy. Centuries ago, Hippocrates reportedly used it to treat digestive issues and mucous membrane inflammation. Recently, the alternative medicine movement has reintroduced flax seed to Americans. Its oil has gained popularity as a health food, though experts like Andrew Weil advocate for consuming ground seeds instead of oil, as the latter loses fiber and often lignans during processing [source: Weil].
Flax seed is the focus of extensive scientific research, with its benefits being widely discussed. Continue reading to explore its advantages.
Flax Seed Benefits
Scientific research underscores the importance of polyunsaturated fatty acids in our diets. A balanced intake of omega-6 and omega-3 fats, ideally in a 2:1 ratio, is crucial for optimal health. However, the modern American diet often skews this ratio to 20:1 due to factors like food over-processing, reduced fish consumption, and increased sugar intake [source: Healing Daily].
Some nutrition experts suggest that a lack of omega-3 fatty acids could be linked to various common health issues, including arthritis, eczema, asthma, heart disease, breast cancer, and macular degeneration [source: Ho]. The anti-inflammatory properties of omega-3s may help in preventing and managing these conditions.
Flax seed stands out as the richest source of alpha-linolenic acid (ALA), a specific type of omega-3 fat, surpassing all other foods [source: Schardt]. Once consumed, ALA is partially converted into DHA and EPA, the primary omega-3s found in fish and fish oil. ALA is vital for metabolic processes, aiding in the regulation of heart rate, blood pressure, and blood vessel function.
Research indicates that flax seed oil can help lower cholesterol levels and manage high blood pressure. It also supports heart health and may reduce the risk of cardiovascular diseases. Additionally, its anti-inflammatory properties make it beneficial for treating conditions like gout and lupus.
Omega-3 fatty acids have proven effective in alleviating skin inflammations associated with acne, eczema, and psoriasis. These acids help block harmful substances from entering cells and contribute to the formation of the lipid layer that protects nerves, enhancing nervous system function [source: Sundene].
Thanks to its high fiber content and natural laxative properties, flax seed is often used to relieve constipation and hemorrhoids. The lignans in flax seeds also help balance hormones, which can alleviate menopausal symptoms [source: Herb Wisdom]. These lignans have sparked interest in animal studies exploring their potential role in combating breast cancer [source: Medline Plus].
Flax seed also comes with some less desirable characteristics. Continue reading to discover what they are.
Johanna Budwig, a German biochemist, was among the pioneers in recognizing the health benefits of omega-3 fats. She achieved remarkable success in shrinking tumors in cancer patients by administering daily doses of a mixture containing flaxseed oil and quark, a dairy product akin to cottage cheese. The dairy protein enhances the solubility and absorption of the fats [source: Budwig Flax].
Flax Seed Side Effects
Excessive consumption of even beneficial substances can have adverse effects. Individuals who have taken large amounts of flax seed have experienced minor but bothersome side effects, such as stomach discomfort, bloating, and diarrhea.
Due to its laxative properties, those with bowel conditions are recommended to avoid ground or powdered flax seed. However, they may consider using flax oil if they wish to explore its benefits [source: Medline Plus].
While the omega-3 fatty acids in flax seeds are beneficial for reducing inflammation, they can also interfere with blood clotting and increase the risk of bleeding. Individuals on blood-thinning medications such as Coumadin or aspirin, or using herbal supplements like gingko biloba and saw palmetto, should seek medical advice before incorporating flax seed into their diet [source: Herb Wisdom].
Women experiencing hormone-related health issues, such as endometriosis, should exercise caution with flax seeds due to their estrogen-like effects. Pregnant or breastfeeding women are also advised to avoid flax seed consumption [source: Medline Plus].
While some advocates recommend flax seed supplements, they caution against relying solely on them. Excessive use of flax seed without balancing other fat sources can lead to an omega-6 deficiency, which poses health risks comparable to an omega-3 deficiency [source: Erasmus].
Flax seed offers benefits beyond balancing fatty acids. Read on to explore its potential impact on prostate cancer.
Flax seed has its critics, who argue that its advantages are overstated and its drawbacks overlooked due to commercial promotion. While they acknowledge flax seed as a source of omega-3, they contend that fish is a more efficient way to obtain these fatty acids. The body must undergo a complex process to convert flax seed's omega-3 into usable forms. For instance, consuming 3 ounces of salmon provides the same omega-3 as drinking large quantities of flaxseed oil [source: Greene].
Flax Seed and Prostate Cancer
According to the American Cancer Society, one in six American men will develop prostate cancer, with approximately 27,000 men dying from it annually [source: Science Daily].
Some health experts suggest that flax seed oil, rich in omega-3 fatty acids, may help prevent prostate inflammation and associated issues like impotence and infertility, as studies have linked omega-3 deficiency to prostate cancer. However, research on flax seed's effectiveness in treating prostate cancer has produced mixed results [source: Herb Wisdom].
A Duke University study involved men diagnosed with prostate cancer who were scheduled for prostate removal. One group consumed three tablespoons of flax meal daily for a month before surgery, while the control group did not. The flax group showed reduced cell division rates and increased cancer cell death [source: Schardt].
Contrastingly, a National Cancer Institute study involving 48,000 men over 14 years, including 3,000 with prostate cancer, found that high ALA levels in diets were associated with more advanced prostate cancer cases. Other studies support the conclusion that ALA may promote prostate cancer cell growth [source: Erasmus].
Some experts argue that ALA, not flax seed itself, was identified as the issue in these studies. They challenge the findings, pointing out that lab tests on isolated fatty acids may not accurately represent how the body processes these nutrients when consumed as part of whole foods containing numerous other compounds [source: Erasmus].
The debate remains unresolved. However, continue reading to discover what researchers agree on—flax seed's role in skin care.
The lead researcher of the Duke University study revealed in an interview that the team initially intended to study fish oil but switched to flax seed after male participants complained about fishy burps and aftertastes [source: Garvin].
Flax Seed and Eczema
Looking for softer, clearer skin? Flax seed oil could be the solution.
Research indicates that omega-3 and omega-6 fatty acids can alleviate skin issues such as eczema, acne, and psoriasis. A sufficient intake of these fats helps the skin maintain hydration, regulate oil production, and defend against external irritants [source: Benabio].
Essential fatty acids play a crucial role in ensuring cell membranes function properly, allowing beneficial nutrients in while expelling harmful substances. When this process falters, cells lose moisture, resulting in dry, irritated, and inflamed skin [source: Herbal Powers].
Omega-3 fatty acids also safeguard the skin by controlling the release of prostaglandins, hormones that exist in two forms: those that encourage inflammation and those that suppress it. Omega-3s generate the building blocks for anti-inflammatory ("good") prostaglandins and hinder the production of inflammatory ("bad") prostaglandins from lipids like arachidonic acid [source: First Vitality].
The balance of fats within cells is vital for skin, hair, and nail health. Therefore, omega-3 supplements like flax seed may help maintain this balance and prevent conditions such as eczema.
Women, often more prone to skin issues due to low-fat diets that deprive them of essential fatty acids, ironically need these fats for healthy, glowing skin. This highlights the importance of including these nutrients in their diet [source: First Vitality].
Flax seed oil can be used for skin care either by ingesting it or applying it directly through creams or lotions. Barlean's, a renowned flax seed producer, offers a supplement that blends flax seed with evening primrose oil, designed to deliver the perfect ratio of omega-3 to omega-6 fatty acids [source: First Vitality].
