Flaxseeds Take The Top Prize

If you were looking for one of the most medicinal natural foods that cost just a few pennies a day, then flaxseeds would probably take the top prize. In fact, just 100 grams of flax seeds contain 18% protein, which makes it one of the richest sources of protein among the seed family. And just 1 ounce (3 tbsps.) of flaxseeds provides you with over 6000 mg of pure omega 3 fatty acids, 8 grams of fiber, along with vitamin B1 31% RDA, manganese 35% RDA, magnesium 30% RDA, phosphorus 19% RDA, selenium 10% RDA as well as a generous amount of vitamin B6, Iron, potassium, copper, and zinc.

Flaxseeds offer the following health benefits:

Flaxseeds help regulate your hormones: Flaxseeds contain high amounts of lignans. Lignans produce phytoestrogens which in turn helps regulate hormones, especially in the mammalian gut (3b).

Flaxseeds help protect your heart: Because flaxseed contains up to 800 times more lignans than other plant sources, such as whole grains and legumes AND are the highest in omega 3 fatty acids, they possess powerful antioxidant and anti-inflammatory properties which studies show lower one’s risk of artery-clogging plaques. Flaxseed also contains a healthy fiber that helps the body decrease bad cholesterol. In 2014 Health Canada approved a health claim linking ground whole flaxseeds to lowering blood cholesterol, which is a major factor in health disease. These reductions in cholesterol are related to a 1 to 18 percent decrease in heart disease risk. To achieve the maximum heart health benefits, it is recommended that we consume 5 tablespoons (40 g) of ground whole flaxseed over three eating occasions in the day. [2]

Flaxseeds help control blood sugar levels: Not only are the lignans and fibers beneficial for your heart, but they have also been found effective in lowering the risk of type 1 and 2 diabetes by controlling blood sugar levels. [3]

Flaxseeds Protect Against Radiation Damage and Toxicity: Often people with cancer are subject to radiation sessions. Consuming flaxseeds could help protect your body from the dangers of radiation. A 2009 study found that dietary flaxseed prevents radiation-induced oxidative lung damage, inflammation, and fibrosis in a mouse model of thoracic radiation injury. [4]

Flaxseed Helps Reduce an Enlarged Prostate and Lower PSA: A 2007 study found that daily consumption of flaxseeds improves lower urinary tract symptoms in men with benign prostatic hyperplasia. Another 2004 study found that men who consumed generous amounts of flaxseeds reduced the proliferation of prostate cells and PSA. There are also several studies indicating flaxseed has direct anti-prostate cancer properties. [5,6,7]

Flaxseeds Help Manage Carpal Tunnel Syndrome: A double-blind clinical study was carried out, involving 100 people ages 18 to 65 who all had mild to moderate carpal tunnel syndrome. One group had flaxseed oil applied to the wrists and hands every night for a month as they slept. Vegetable oil was applied to the wrists and hands of the other group. After 30 days both groups participated in a survey to detect the levels of pain and movement. The flaxseed oil group scored considerably better. The authors of the study concluded: “It seems that linseed oil could be effective in the management of mild and moderate carpal tunnel syndrome, especially in improving the severity of symptoms and functional status….” The study showing that flaxseed oil treats carpal tunnel was published in the DARU Journal of Pharmaceutical Sciences. [8]

Which Is Better for You?

Both the seeds and the oil are good for you and the Budwig Center encourages the consumption of both. However here are some important facts to keep in mind.

Keep the flaxseed oil in the fridge: Flaxseed oil is fragile and can oxidize quickly if not refrigerated. The flaxseeds, on the other hand, do not have to be refrigerated.

Purchase only fresh cold-pressed flaxseed or linseed oil: Find a supplier that will produce the flaxseed oil and ship it directly to you so that you can immediately refrigerate it. You can buy larger quantities and keep them in the freezer for up to 12 months.

Do not pre-grind the flaxseeds: Always grind the linseeds in a coffee grinder and consume within 20 minutes. Often you can find pre-ground flaxseeds sold in shops but we do not recommend you use these as once the flaxseeds are ground up, they are exposed to air, light, ambient fluctuations in temperature, and within a short time, the seeds begin to oxidize and degrade.

Do not use whole flaxseeds: Often recipes call for flaxseeds however these small little seeds with a hard shell will go right through the body and so they must always be ground up before use. Presoaking the seeds overnight and then blending them with an upright stick type blender and adding them to smoothies and recipes is a good way to get the full benefit of the seeds.

Never heat or cook with flaxseed oil: the flaxseed oil will break down and oxidize when heated. Use cold-pressed coconut oil or grape seeds oils for cooking.

How to Consume Flaxseeds and Flaxseed Oil

You can use your culinary imagination to find ways to get flaxseeds into your diet. I like to grind up a tablespoon of flaxseeds and sprinkle them over a salad and then mix 50/50 flaxseed oil with olive oil for the salad. You can also add them to smoothies, sprinkle over pasta dishes and add to your morning cereal.

Use them in the famous Dr. Budwig’s flaxseed oil and cottage cheese (Muesli) mixture.

We know of patients that have consumed up to 5 tablespoons a day with no adverse reaction. Of course, if you have a reaction lower the dosage and find what amount works best for you.

Most of us are not getting enough omega 3 as we are eating too many processed foods that are high in omega 6. Flaxseed is full of good omega-3 fatty acids, containing a 4:1 ratio of omega 3 to omega 6 fatty acids.

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References:

[1] http://www.denvernaturopathic.com/news/flaxseeds.html

[2] https://healthyflax.org/health/ask-expert.php

[3] https://healthyflax.org/health/ask-expert.php

(3b) https://www.ncbi.nlm.nih.gov/pubmed/15221974

[4] James C Lee, Ryan Krochak, Aaron Blouin, Stathis Kanterakis, Shampa Chatterjee, Evguenia Arguiri, Anil Vachani, Charalambos C Solomides, Keith A Cengel, Melpo Christofidou-Solomidou. Dietary flaxseed prevents radiation-induced oxidative lung damage, inflammation and fibrosis in a mouse model of thoracic radiation injury. Cancer Biol Ther. 2009 Jan;8(1):47-53. Epub 2009 Jan 1. PMID: 18981722

[5] Wei Zhang, Xiaobing Wang, Yi Liu, Haimei Tian, Brent Flickinger, Mark W Empie, Sam Z Sun. Effects of dietary flaxseed lignan extract on symptoms of benign prostatic hyperplasia. J Ren Nutr. 2007 Jan;17(1):23-9. PMID: 18358071

[6] Wendy Demark-Wahnefried, Cary N Robertson, Philip J Walther, Thomas J Polascik, David F Paulson, Robin T Vollmer. Pilot study to explore effects of low-fat, flaxseed-supplemented diet on proliferation of benign prostatic epithelium and prostate-specific antigen. Urology. 2004 May;63(5):900-4. PMID: 15134976

[7] GreenMedInfo.com, Flaxseed and Prostate Cancer

[8] “https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045922/

Effect of Linum Usitatissimum L. (linseed) Oil on Mild and Moderate Carpal Tunnel Syndrome: A Randomized, Double-blind, Placebo-controlled Clinical Trial.” DARU Journal of Pharmaceutical Sciences. DARU Journal of Pharmaceutical Sciences, 21 May 2014. Web. 04 Apr. 2015.