Health Benefits & Myths Of Flax Seed

Believed to have originated in Egypt, flaxseed now grows in various parts of Canada and the northwestern United States. Empirical evidence suggests flaxseed may provide a variety of health benefits, including cancer prevention and improved bowel function, but few findings have been clinically proven. Before taking flaxseed as a food supplement, consult your physician

Potential But Unproven Benefits

Flaxseed provides a popular home remedy for gastointenstinal problems such as constipation, irritable bowel syndrome and ulcerative colitis. But evidence of the digestive benefits of flaxseed remains unproven, according to the Natural Medicines Comprehensive Database. Other claims about flaxseed that require additional research to support or refute them include: eases breast pain that occurs at the beginning of a woman's menstrual cycle; protects against prostate, colon, lung and rectal cancer; provides relief from skin irritation and bladder inflammation.

Fiber and Omega 3

Flaxseed contains omega-3 fatty acids that may improve heart health. The National Institute of Medicine does not recommend a specific amount of omega-3 fatty acids to include in your diet, but suggests that 1.1 g to 1.6 g proves adequate. You will find 1.6 g of omega-3 fatty acids in 1 tbsp. of flax seeds. (See Reference 6) The fiber and healthy oil in flaxseed may help reduce cholesterol and protect you against heart disease. Flaxseed also contains heart-friendly alpha linolenic acid and phytoestrogens. (See Reference 3) MayoClinic.com recommends you use ground flaxseed rather than whole to obtain their full benefits. (See Reference 6)

Cholesterol Study

LeAnne T. Bloedon, a researcher at the University of Pennsylvania School of Medicine, led a double-blind clinical trial to test the effect of flaxseed on cardiovascular conditions. The 10-week trial included 62 men and post-menopausal women between the age 44 and 75 years who were given 40 g of omega ground flaxseed daily. Participants, who also followed a low-fat, low-cholesterol diet, experienced a drop in low-density lipoprotein -- LDL or "bad" cholesterol -- but the reduction proved temporary, according to the report published in the August 2006 edition of the "Journal of the American College of Nutrition." A review of 28 studies found that flaxseed reduced both total and LDL cholesterol but that the amount depended on factors such as gender and initial lipid profiles.

Considerations

Flaxseed and flaxseed oil may improve symptoms of rheumatoid arthritis, kidney diseases, menopause and osteoporosis. Flaxseed may also lower hemoglobin A1c, a measure of blood sugar control and improve kidney function. If you want to include flaxseed in your diet, you could add ground seeds to mustard, smoothies, yogurt and muffins. You could also add it to pancake batter or sprinkle on a bowl of fresh fruit. Some commercial baked goods, such as bread, also contain flaxseed.