Flaxseed is generating increased interest for its protective properties against multiple health conditions, particularly cardiovascular disease and cancer. In addition to providing omega-3 fatty acids and fiber, flaxseed is also the richest dietary source of lignans, compounds believed to have antioxidant and lipid-reducing properties. It should be noted that only the seeds contain lignans; they are not found in flax oil. The seeds must also be ground so the body can absorb the beneficial compounds.
Fiber
One benefit of flaxseed is related to its fiber content. Flaxseed contains 28% fiber by weight. This translates as every 100 g of flaxseed provides 28 g of dietary fiber. Of the fiber contained in flaxseed, one-third of it is soluble, which is specifically linked to improved insulin sensitivity, lower cholesterol levels, and reduced risk of cardiovascular disease.
Omega-3 Fatty Acids
Alpha-linoleic acid or ALA, a type of omega-3 fatty acid, has been shown to reduce triglyceride levels and decreases blood pressure. ALA is only found in plants, the richest source of which is flaxseed. A 2008 study by Bloeden and colleagues from the Journal of the American College of Nutrition, found that daily consumption of ground flaxseeds reduced triglyceride levels by 7% and total cholesterol levels by 8% after only five weeks.
Consuming omega-3 fatty acids in the form of ground flaxseed or flax oil is becoming increasingly common, as it does not carry with it the detriments of fish oil such as fishy aftertaste and concerns about contamination. Additionally, flax is more versatile and has a wider variety of potential uses than fish oil.
Cancer
The lignans found in flaxseed are purported to have protective benefits against cancer, particularly hormonal cancers such as those of the breast and uterine lining. Lignans contain phytoestrogens, which increase circulating estrogen levels. A 2009 study by Chen coworkers published in the Journal of Nutrition found that subjects with early stage breast cancer who consumed ground flaxseed daily had decreased cancer cell reproduction and increased apoptosis, or death, of cancer cells.
Uses in Food
Flaxseed is considered a functional food because it is an edible substance with multiple health benefits. Use flax to add fiber and omega-3 fatty acids to a variety of recipes, especially baked goods, and ground seeds can serve as a substitute for certain ingredients, such as eggs, to decrease fat content.
References
- "Flaxseed and Cardiovascular Risk Factors: Results from a Double Blind, Randomized, Controlled Clinical Trial." Journal of the American College of Nutrition; Volume 27, Issue 1. LeAnne T. Bloedon, MS, RD, Shilpa Balikai, BS, Jesse Chittams, MSc, Stephen C. Cunnane, PhD, Jesse A. Berlin, ScD, et al; 2008.
- Flax Nutrition Profile. Flax Council of Canada, 2010.
- "Experimental and clinical research findings on the cardiovascular benefits of consuming flaxseed." Applied Physiology, Nutrition, and Metabolism; Volume 34. Bassett C, Rodriguez-Leyva D, Pierce G; 2009
- "Flaxseed and pure secoisolariciresinol diglucoside, but not flaxseed hull, reduce human breast tumor growth (MCF-7) in athymic mice." Chen J, Saggar JK, Corey P, Thompson LU. Journal of Nutrition; November 2009.
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