Flaxseed is frequently supplemented in the diet because of alpha-linolenic acid, or ALA, a type of omega-3 fatty acid, or n-3. New research is suggesting flax and it's nutrients may play a key role in inflammation control and the risk of chronic disease. One reason is thought to be due to omega fatty acids. Omega-3 fatty acids are essential fats which have potential as preventative factors for heart disease and other inflammatory disorders like arthritis.
Flax as Food
Common dietary sources include whole or ground flaxseed, flaxseed oil, margarine made from flax oil, flax cereals, and breads made from ground flax. Flax seed contains about 35 percent fat, 30 percent protein, 35 percent fiber and the remainder as minerals, or ash. The adequate intake of n-3 for adults is 1.1 to 1.6 g of ALA per day. 1 tbsp. of ground flax provides 1.8 g of the n-3 ALA. Flax is also a source of protein and fiber, and contains a powerful antioxidant called lignan.
Ratio of Omega Fats
The U.S. Institute of Medicine suggests to have a 5:1 ratio of omega-6,n-6 to omega-3 fatty acids in the diet. Most individuals following a typical western diet have a ratio of about 10:1. This is likely due to the high consumption of vegetable oils in foods such as french fries, and other fried and fast foods. A ratio too high in n-6:n-3 can have many adverse health consequences. Flaxseed has a n-6:n-3 ratio of 0.3:1, making it an excellent and preferable source of n-3 fat in the diet.
Inflammation and Arthritis
The production of inflammatory compounds associated with the over consumption of n-6 to n-3 fats is associated with an increased risk for chronic inflammatory diseases. It is not believed that inflammation plays a role in osteoarthritis, however rheumatoid arthritis, psoriatic arthritis, gouty arthritis and systemic lupus erythematosus are associated with increased inflammation states.
Flaxseed is Anti-inflammatory
The consumption of flaxseed, rich in n-3, reduces the risk of chronic disease, and hence possibly arthritis through several mechanisms. There are direct decreases in pro-inflammatory compounds, eicosanoids and cytokines. Biomarkers of inflammation, such as C-reactive protein are also reduced. N-6 levels are reduced in cell membranes, and there is a decreased in the n-6:n-3 ratio in phospholipids. There is also an increase in an anti-inflammatory compound, interleukin-6.
Drug Interactions
Flax is a healthy addition to any diet. However with some, it should be proceeded with caution. Doses of more than 45 g per day have been associated with laxative effects. For individuals taking digoxin, lovastatin or metformin it can interfere with the absorption of these medications. It can increase bleeding or clotting time when taken with blood thinning medications or supplements. It may also have an additive effect with antidiabetes medications, and therefore blood glucose should be carefully monitored for individuals with diabetes who increase flax intake.
Bottom Line
Ideal content of omega-3 content for the prevention and treatment of chronic disease has not yet been established, but experts are calling on increased intakes of n-3 from sources like flax. An easy and effective measure to increase omega-3 content in the diet would be the incorporation of 1 tbsp. of ground flax a day. Add flax to cereal, yogurt, smoothies or baked goods.
References
- "Flaxseed;" The Health Professional's Guide to Dietary Supplements; 2007
- "Flax- A Nutrition and Health Primer;" Flax Council of Canada; 2007
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