The traditional Mediterranean diet is filled with whole grains, veggies, fruits and includes low amounts of saturated fat. Monounsaturated fat -- found in nuts, fatty fish, legumes and olive oil -- is the star of this way of eating . Flaxseed is also a major source of healthy fats and is often a component of Mediterranean diets. Taking flaxseed oil capsules may provide health benefits as well, but always consult your physician before incorporating it or any other supplement into your diet.
Flaxseed
The flax plant, Linum usitatissimum, is thought to be native to Egypt, where it was used for a variety of purposes. In fact, the Egyptians not only consumed the seeds but also used the plant itself to make clothes, according to the University of Maryland Medical Center. The oil and seeds of the flax plant have also historically been used for medicinal purposes and can function as a laxative. Flaxseed has received attention for its purported benefits for relieving menopausal symptoms and certain forms of cancer as well.
Daily Dose
How much flaxseed you should take daily as a supplement depends on the form you're planning to use. The University of Maryland Medical Center suggests that adults consume one to two flaxseed oil capsules daily. Flaxseed oil contains omega-3 fatty acids, which may be supportive of good cardiovascular health. Keep in mind, however, that you may have to consume about six capsules a day to get the same benefits of omega-3-rich fish oil capsules for this purpose, the Harvard Medical School Family Health Guide cautions.
Eye Health
Fortunately, you don't need six capsules a day if you're planning to use flaxseed oil for eye health. Gary J. Heiting, OD, the associate editor of the website allaboutvision.com, points out that flaxseed oil's alpha-linolenic acid, a fatty acid, may help prevent dry eyes and the associated symptoms. These include burning, itching and vision problems. A Brazilian study published in the July/August 2007 issue of "Arquivos Brasileiros de Oftalmologia" found promising results for dry eye sufferers with the condition Sjögren's syndrome. Participants took 1 or 2 g of flaxseed oil in capsule form daily for 180 days; both groups had reduced eye inflammation at the end of the trial.
Warnings
As with other supplements, flaxseed oil capsules may not be appropriate if you take certain medications. Flax can increase the effects of anticoagulants, such as warfarin and aspirin. Flaxseed may also slow absorption of medications if taken at the same time. This supplement also interacts with birth control pills, hormone replacement therapy and diabetic drugs. The University of Maryland Medical Center warns against taking flaxseed if you have prostate cancer, breast cancer or schizophrenia.
References
- Colorado State University Extension; Weighing in with the Mediterranean Diet; Shirley Perryman, MS, RD; January 2009
- University of Maryland Medical Center: Flaxseed
- Harvard Medical School Family Health Guide: Why Not Flaxseed Oil?
- AllAboutVision.com; Using Flaxseed Oil and Fish Oil to Relieve Dry Eye; Gary Heiting, OD
- "Arquivos Brasileiros de Oftalmologia"; Oral Flaxseed Oil (Linum usitatissimum) in the Treatment of Dry-eye Sjögren's Syndrome Patients; MN Pinheiro Jr., et al.; July/August 2007
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