The flax plant was first introduced to North America from Europe and is now widely grown in the northwestern parts of the U.S and Canada. Today flaxseeds and flaxseed oil can be found in most supermarket and health food stores, and they provide numerous health benefits. Flax is rich in the essential fatty acid alpha-linolenic acid, which appears to be beneficial for heart disease, inflammatory bowel disease and arthritis.
About Flaxseed Oil
Flaxseed oil is derived from flaxseeds and is available in liquid and capsule form. It can be used as cooking oil and in margarines, as it has similar properties to other vegetable oils and contains approximately 130 calories per tablespoon. Medline Plus states that, due to the polyunsaturated fatty acid content of flax oil, it may decrease the inflammation of rheumatoid arthritis and may lower cholesterol. Flaxseed oil does not contain the fiber mucilage found in whole flaxseeds, so it does not contain laxative properties. Mucilage expands when it contacts water, adding bulk to stool and acts as a laxative for those suffering from constipation. Consuming whole flaxseeds can help regulate the digestive system and support healthy bowel movements.
Alpha-Linolenic Acid
Flaxseeds and flax oil are both rich in the essential fatty acid alpha-linolenic acid, or ALA. ALA is critical to maintain a balanced ratio of omega-3 and omega-6 fatty acids in the diet, which work together to promote health. Omega-6 fatty acids tend to promote inflammation, while omega-3s reduce it. ALA can be converted to long-chain omega-3 fatty acids, which are made up of DHAs, or docosahexaenoic acids, and EPAs, or eicosapentaenoic acids. These nutrients reduce inflammation in the body, regulate cell activity and support a healthy cardiovascular system. Flax oil can also be substituted for fish oils, which are the main source of these two nutrients. Alpha-linolenic acid may also play a role in the prevention and treatment of high cholesterol and heart disease, including blood vessel health and irregular heartbeats.
Dosing
Flaxseed oil is often used in liquid form and can easily break down chemically if exposed to light, heat or air, so it should be kept refrigerated in a tightly sealed bottle. The University Of Maryland Medical Center recommends 1 to 2 tablespoons or 1 to 2 capsules daily for adults. One teaspoon of either ground flaxseeds or fresh flaxseed oil can also provide constipation relief in children. Due to its fiber content, large doses of flaxseeds can create intestinal obstruction, so adequate water consumption is recommended when consuming whole flaxseeds.
Considerations
Flaxseeds and flaxseed oil supplements are generally well tolerated by individuals without many side effects. However, unripe flaxseed pods may be poisonous and should not be eaten. Flaxseeds may slow the absorption of other oral medications or nutrients due to their fiber content, so it may be beneficial to take them apart from one another. Flaxseed supplements may also alter the effects of various prescription and nonprescription medications, so always consult with your health care provider before adding them to your diet.
References
- Medline Plus: Drug Info: Flaxseed Oil; February 11, 2011
- University of Maryland Medical Center: Complementary Medicine: Flaxseed; 2011
- Mayo Clinic: Health: Flaxseed and Flaxseed Oil; August 1, 2011
- Drhoffman.com: Health Conditions and Concerns: What are EPA/DHA
- Drugs.com: Drugs A to Z: Flax Natural Products; 2011
