| The Flaxseed
Revolution
by Yu Shao, PhD, and Jim English
Flaxseed oil has long been recognized for its
numerous health-promoting benefits. However, there are problems
associated with the processing and storing of the flaxseed oil that
can counteract many of its potential benefits. A major obstacle
is that flaxseed oil (principally, alpha-linolenic acid) is highly
unsaturated and readily oxidizes (turns rancid) to form extremely
toxic perodidatuib products such as malondialdehyde. Not only does
this significantly decrease flaxseed oil's shelf life, but it can
pose hazards to the consumer.
Compared to flax oil, flaxseeds have a very long
shelf life and can be stored for decades (or even centuries!) and
still retain all the health promoting properties. Nature has provided
the flaxseed with a shell that provides nearly absolute protection
from oxidation. In addition to the benefits inherent in fresh flaxseed
oil, flaxseeds provide fiber and valuable lignans. For these reasons,
many healthcare professionals who once recommended flax oil now
recommend the whole seed. As a result, flaxseeds are rapidly becoming
rediscovered as one of the most exciting and sought-after health
products today.
Flaxseeds are a rich source of essential fatty
acids, particularly omega-3, dietary fiber and lignans-potent phyto-hormones
which offer significant protective and preventive health benefits.
When we say a nutrient is 'essential,' we mean it cannot be produced
by the body, and must be obtained in the diet. This is the case
with omega-3 (alpha-linolenic acid) and omega-6 (linoleic acid)
— two essential fatty acids (EFAs) vital to human health and
performance.
EFAs are required for normal brain development,
cell membrane and hormone formation, metabolism of cholesterol and
triglycerides, and cellular energy production. They also serve as
precursors to prostaglandins. Omega-3 is an especially important
EFA lacking in the average American diet. The high amount of omega-3
fatty acid content in flaxseed oil improves cardiovascular function
by lowering dangerous LDL cholesterol and triglycerides, as well
as decreasing the viscosity of thick blood, and reducing the build-up
of atherosclerotic plaque on artery walls. It has also been used
to decrease arthritic pain by blocking inflammation. Flaxseed oil
is an excellent immune modular and helps to fight immune diseases
such as lupus.
Another potent healing element found in the fibrous shell of the
flaxseed are plant 'lignans.' Lignans are phyto-hormone precursors
that exhibit immunostimulatory and anti-bacterial, anti-fungal and
anti-viral effects.
In the intestines, lignans are structurally modified
by bacteria into mammalian lignans--enterlactone and enterodiol.
These natural estrogen-like compounds have a buffering effect on
estrogen metabolism.
Extensive evidence from numerous research institutions
has revealed the potent anti-cancer properties of these amazing
natural plant chemicals. Lignans have been shown to help prevent
colon and breast cancers in the initiation stage by normalizing
hormone metabolism contributing to the disease. Lignans also have
been studied for the anti-atherosclerosis and anti-diabetic effects.
In animal models, lignan supplements reduced the risk of atherosclerosis
by 73%, and of diabetes by 87%.
The National Cancer Institute (NCI) has officially recognized dietary
fiber as a key element in the prevention of many cancers. Adequate
dietary fiber helps to prevent constipation, hemorrhoids, diverticulitis
and irritable bowel disease, as well as colon and rectal cancer.
Additionally, fiber plays an important role in weight control, stabilizing
blood sugar, and reducing blood pressure and cholesterol. A study
in the Journal of American Medical Association in 1996
examined the fiber intake of men, ages 40-75, for six years. Researchers
found that 'fiber, independent of fat intake, is an important dietary
component for the prevention of coronary disease.'
The average American diet contains only 10-20
grams of fiber per day, well below the recommended 25-30 grams.
One-quarter cup of flaxseeds provides 20 grams of both insoluble
and soluble fiber, or 2/3 of the daily recommended amount.
The recommended supplemental dose for flaxseed is about 4 tablespoons
per day. For some therapeutic effects, a higher dosage may be needed.
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