When you are trying to increase the nutrient content of your diet, flax seed, or linum usitatissimum, may be worth considering. Ground flax seed and flax seed oil both provide potential health benefits, and flax oil capsules may be more convenient for you to take. However, some of the nutrients in ground flax seed are not present in flax seed oil.
Cholesterol Levels
Flax seed oil is the most concentrated source of alpha-linolenic acid, or ALA, with 7.3 g per tablespoon, compared to 1.6 g ALA in the same volume of ground flax seed, according to the Linus Pauling Institute Micronutrient Information Center. ALA is an essential omega-3 fatty acid, and it may lower levels of total cholesterol and bad cholesterol -- LDL or low density lipoproteins -- in your blood. Even though flax oil capsules are higher in ALA, they do not provide the cholesterol-lowering dietary fiber that is in ground flax, so ground flax seed may be a healthier choice.
Gastrointestinal Health
Ground flax seed is a better choice than flax oil capsules for preventing or reducing your risk for constipation because of its laxative effect, according to the University of Maryland. Flax oil does not contain the dietary fiber and lignans that are in ground flax. These phytochemicals, or plant nutrients, absorb water in your gastrointestinal tract to add bulk to your stools and make them easier to pass. Another disadvantage of flax oil is that high doses may lead to diarrhea.
Blood Sugar
Ground flax seed may help regulate your blood sugar levels because of its dietary fiber, which slows the digestion of food and can prevent dangerous spikes in blood sugar. Flax oil capsules may be dangerous for your blood sugar if you have diabetes because you may have a decreased ability to properly metabolize high amounts of alpha-linolenic acid. Flax seed or other natural sources of omega-3 fats, such as walnuts or fatty fish, may be healthier sources, according to the University of Maryland.
Other Information
Ground flax seed is a whole grain, and a diet high in whole grains can help you control your weight, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Whole grains and ground flax seed may lower your blood pressure, according to the Mayo Clinic, but there is no evidence to demonstrate that flax oil capsules have the same effect. Talk to your doctor if you have any concerns about your health and before taking any dietary supplements.
References
- University of Maryland Medical Center: Flaxseed
- Mayo Clinic; Ground Flaxseed: Better Than Whole?; Katherine Zeratsky; January 2010
- Mayo Clinic: Flaxseed and Flaxseed Oil (Linum usitatissisum)
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010
- U.S. Department of Agriculture: Nuts and Seed Products
- Linus Pauling Institute Micronutrient Information Center; Essential Fatty Acids; Jane Higdon; December 2005
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