Flax, the plant known scientifically as Linum usitatissimum, is one of the best dietary sources of omega-3 fatty acids, an essential fat not produced by the human body but only available through dietary sources. The fat is found in flax in the form of alpha-linolenic acid. Adding flax seed, also called linseed, to the diet is believed to confer a variety of health benefits, although many of these proposed benefits are still under investigation and have not been scientifically evaluated in clinical trials.
Description
Flax seeds come in golden and brown varieties. Flax seed can be used whole or ground and can also be processed into oil. The beneficial nutrients in flax seed are more accessible to the body when flax seed is ground. Flax seed oil is extracted from the seeds.
Usage
Ground flax seed is often mixed with water or juice, incorporated into cooked foods, sprinkled over foods or mixed into smoothies. Flax seed oil can be taken in capsule form as a daily supplement or can be used as a dietary oil. Because of its low smoke point, it is not generally heated to high temperatures but is used on salads or other food uses that do not require cooking.
Potential Health Benefits
Ground flax seed is used for hot flashes, breast pain and reducing cholesterol levels and blood pressure levels. It is also used as a laxative, as a promoter of heart health and to modulate blood glucose levels. Flax seed oil is used to relieve arthritis, prevent cancer and control cholesterol. The oil may also have beneficial effects on controlling ADHD and dry eyes, as well as being beneficial to the cardiovascular system.
Nutrition
Compounds called lingans or phytoestrogens are found in flax seed. However, the process of obtaining the oil from the seeds removes these lingans. Ground flax seed also contains soluble fiber, which is not present in flax seed oil. The compound alpha-linolenic acid, which may benefit heart health, is found in both ground flax seed and flax seed oil.
Warnings
People taking ground flax seed as a dietary supplement should make sure they consume plenty of water, since flax seed could cause constipation or intestinal blockage if water intake is insufficient. Ground flax seed also may inhibit some medications or supplements, so a doctor should be consulted before adding it to the diet consistently. Neither of these problems is present when taking flax seed oil, since the oil does not contain fiber.
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