Rich in nutrients, flax seed offers benefits for whole body health. Components in flax seed may reduce the incidence of some cancers, improve circulation, support the immune system and encourage bowel regularity. Flax seed can be purchased as whole seeds, ground meal or as an oil made from pressed flax seed. Although both flax seed and flax seed oil contain essential fatty acids, only whole flax seed contains lignans and fiber, offering a less expensive and nutritionally superior alternative.
Background
Flax seed in its whole form contains three key components for supporting good health: essential fatty acids, lignans and soluble fiber. In addition, flax seed is rich in B vitamins, vitamins C and E, and carotene, and also contains small amounts of zinc, potassium, magnesium and calcium. Whole flax seed can be ground, sprinkled on other foods such as cereals, or baked. Flax seed oil can be taken orally, in capsules or added to foods.
Essential Fatty Acids
Whole flax seed contains both alphalinoleic acid, a precursor to the essential fatty acid Omega-3, and linoleic acid, or Omega-6. According to MayoClinic.com, these components support cardiovascular health by lowering the levels of LDL, known as the "bad" cholesterol, and can reduce inflammation in the body. The fats in flax seed can help to stabilize blood sugar in diabetics and aid in weight management by boosting the metabolism. While flax seed oil contains the same essential fatty acids as the whole seed, it is significantly more expensive. About 3 tbsp. of seed produces 1 tbsp. of oil.
Lignans
Flax seed is rich in lignans, a type of phytonutrient. The National Center for Complementary and Alternative Medicine reports that flax may offer protection against some cancers, particularly colon and breast cancer, although more studies are needed to substantiate these claims. Lignans may have antibacterial and antiviral properties. Although these compounds are found in other whole grains such as rye and millet, as well as in soybeans and wheat bran, flax seed contains far greater amounts. Since it is an extract, flax seed oil contains no lignans, and so does not offer the same cancer-fighting and immune-boosting qualities believed to be in whole flax seed.
Fiber
Since whole flax seed is rich in soluble fiber, it has laxative properties and can aid in promoting healthy digestion and bowel function. Because of this, flax seed may play a role in preventing colon cancer. The whole seed's high soluble fiber content can help lower cholesterol, and may also contribute to regulating blood sugar. Flax seed oil, however, contains no fiber, so it does not offer the anticancer and laxative benefits associated with whole flax seed.
Considerations
When taken in large quantities with insufficient water intake, whole flax seed may cause constipation and even bowel obstructions. Also, flax seed oil has a short shelf life as it turns rancid quickly, and must be refrigerated. It should not be used for cooking, since heat can create harmful compounds in essential fatty acids. Both flax seed and flax seed oil can trigger allergies.
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