Flax seeds have become a popular staple in the diets of the health conscious, according to the World's Healthiest Foods website. Flax seeds are high in fiber and contain a significant amount of omega-3 fatty acids and phytoestrogens. Flax seeds come in many forms, including whole, ground and as an oil, and can be easily added to your diet.
Protect Bone Health
Flax seed contains high amounts of the plant-based omega-3 fatty acid known as alpha-linolenic acid. ALA has been shown to protect bone health by limiting bone turnover, according to the World's Healthiest Foods website. A 2007 study published in "Nutrition Journal" investigated the effects of plant-based omega-3 fatty acids on bone turnover in healthy subjects randomly assigned to diets consisting of varying amounts of saturated, monounsaturated and polyunsaturated fatty acids and linoleic acid and ALA. The researchers showed the subjects with higher intakes of ALA had lower rates of bone resorption.
Protect Against Breast and Prostate Cancer
The phytoestrogens in flax seeds may offer protection against prostate and breast cancer, according to the Memorial Sloan-Kettering Cancer Center. A pilot study published in 2001 in "Urology" investigated the effects of flax seed supplementation on hormone levels and prostate cancer cells in men with prostate cancer. The study showed a decrease in cancer cell proliferation in the men taking the flax seed supplement, but noted that more research is necessary before formal recommendations can be made. An ounce of flax seed a day has been shown to alter the effects of estrogen in postmenopausal women in such a way to protect them against breast cancer, according to the World's Healthiest Foods.
Improve Blood Cholesterol Levels
As a source of omega-3 fatty acids, flax seeds offer protection against heart disease by limiting inflammation and reducing blood cholesterol levels, according to the World's Healthiest Foods website.
Flax seed is also high in fiber, containing 5 g of dietary fiber in 2 tbsp. Foods high in fiber help to lower blood cholesterol levels, says the World's Healthiest Foods.
References
- World's Healthiest Foods: Flaxseeds
- "Nutrition Journal"; An increase in Dietary n-3 Fatty Acids Decreases a Marker of Bone Resorption in Humans; A.E. Griel; 2007
- MSKCC: Flax Seed
- "Urology"; Pilot Study of Dietary Fat Restriction and Flaxseed Supplementation in Men with Prostate Cancer Before Surgery: Exploring the Effects on Hormonal Levels, Prostate-Specific Antigen, and Histopathologic Features; W. Demark-Wahnefried et al.; 2001
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