Flaxseed and Flaxseed Oil: Seeds of Good Health?

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##### Loaded with essential fatty acids, flaxseed has been used for centuries for medicinal and health reasons. Even Gandhi proclaimed: "Wherever flaxseed becomes a regular food item among the people, there will be better health." "Flax is the least expensive, most important food I know," says Ed Bauman, PhD, director of Bauman College, a holistic nutrition and culinary school in California. "The seed itself has terrific nutritional value, very usable protein, tremendous fatty acids and minerals like magnesium, potassium and zinc." But which nutritional components of flax are responsible for protecting and promoting health — and are they as healthful as other available foods? Heart-healthy Fats Flaxseed and flaxseed oil are one of the best sources on the planet of alpha-linolenic acid (ALA), an essential fatty acid that the body cannot make on its own. When you eat ALA-containing foods like flax or flaxseed oil, the body converts the ALA into the same heart-healthy fatty acids found in fish oil. But only a small portion of ALA converts into these oils. For example, one tablespoon of flaxseed oil contains about 7 grams of ALA. A 1,000-milligram capsule contains 500 milligrams of ALA. Compare those figures to the more than 1.5 grams of omega-3's in 3.5 ounces of salmon. But there are ecological reasons to opt for flaxseed oil over fish oil. "There are only so many fish in the sea, and we've overfished everywhere," says Jonny Bowden, PhD, author of "The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why." "But we can grow a lot of flax, it's good for the soil and we're not creating an ecological disaster." Research into the heart disease benefits of ALA has been mixed. While some clinical trials show ALA reduces the risk of heart disease, others show no effects. A study published in the Journal of Nutrition found that 3 grams daily of ALA from flaxseed oil capsules offered no benefit in terms of cholesterol levels or triglycerides compared to a placebo capsule containing olive oil. Flaxseeds Better Than Flax Oil The benefits of flax, especially flaxseeds, aren't limited to essential fatty acids. In fact, experts agree that if you're going to use one or the other, go for the seed over the oil. "When you eat the seeds, you get all of the benefits of the oil plus soluble fiber," Bowden says. "Study after study shows that a high fiber diet is associated with healthier outcomes." Fiber improves digestion, controls blood sugar levels and suppresses appetite. Just 4 tablespoons of flaxseed meal provide 6 grams of protein and 8 grams of fiber. Flaxseeds are also a rich source of lignans, an important antioxidant. Just don't go overboard. Too much flax can wreak havoc on your digestive tract, producing a laxative-like effect. So people with diarrhea, irritable bowel syndrome, diverticulitis or inflammatory bowel disease may want to steer clear. Tips for Flaxseed - Whole flaxseeds can't be digested because of the thick outer shell, so grind them in a coffee grinder or buy them already ground. - Store whole flaxseed for up to one year in a dry location and ground flaxseed in a refrigerator for up to three months. - Eat ground flaxseed by sprinkling on salads, cereal, oatmeal, yogurt, trail mix and smoothies. They can also be used for baking and coating chicken or fish. Tips for Flaxseed Oil - Keep flaxseed oil in a nontransparent bottle. Chemical parts may break down when exposed to light, heat or oxygen. - To extend the shelf life of flaxseed oil, add 1,000 international units (IU) of vitamin E to a pint of flax oil, or put a sprig of rosemary or a few drops of rosemary oil in the bottle. This will extend the oil's shelf life from 2 to 4 weeks to 2 to 3 months. - Some high-quality flaxseed oils are specially designed to have high lignan content. Look for those to reap antioxidant and other health benefits. - Never cook with the oil. Take it by the tablespoon as a supplement, or use it on salads or already-cooked vegetables. Omega-3 fats do not stand up to heat. - For better absorption, take flaxseed oil with foods that have oil in them, and spread your dose throughout the day. Bauman recommends 2 tablespoons twice daily — take more if you're highly active or have a lot of inflammation. #####
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