Flaxseed oil is high in omega-3 fatty acids, represented mainly by ALA. However, you cannot get adequate amounts of EPA and DHA from flaxseed oil. Flaxseed contains also lignans - fibers that play a role in antioxidant protection due to their structure as polyphenols.
The omega-3 fatty acids in flaxseed and also ALA alone may have a positive effect against cardiovascular diseases. Alpha-linolenic acid can help protect blood vessels from inflammation.
It is believed that the consumption of flaxseed increases the content of ALA levels in the blood, even if the seeds have been used in baked goods, such as bread or muffins.
The anti-inflammatory and antioxidant properties of flaxseed are not just limited to cardiovascular activity. Therefore, the inclusion of foods that have proven antioxidant benefits, such as flaxseed, is advisable in such conditions.
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What Is Flaxseed Oil
Flaxseed has been used since ancient times in the textile industry as well as in the creation of sails for sailing ships. Flaxseed is mainly used for the making of oil as there are two main types of seed - for culinary purposes and for industrial use.
There are brown and yellow seeds that are similar in their nutrient content, except for the Solin flaxseed that contains only 1/10 of the normal amount of alpha-linolenic acid (ALA) found in flaxseed.
Health Benefits From the Consumption of Flaxseed Oil
Valuable nutrients content
Flaxseed is high in omega-3 fatty acids, represented mainly by ALA. However, you cannot get adequate amounts of EPA and DHA from flaxseed oil. Flaxseed contains also lignans - fibers that play a role in antioxidant protection due to their structure as polyphenols.
You should know, however, that lignans are one of the few naturally occurring substances in foods that function as weak or moderate estrogen sources when consumed by humans. Flaxseed contains water-soluble, gel-forming fibers that support the activity of the gastrointestinal tract.
Benefits of the Flax Seed on cardiovascular activity
The omega-3 fatty acids in flaxseed and also ALA alone may have a positive effect against cardiovascular diseases. Alpha-linolenic acid can help protect blood vessels from inflammation.
It is believed that the consumption of flaxseed increases the content of ALA levels in the blood, even if the seeds have been used in baked goods, such as bread or muffins.
This protection is also provided by the lignans which can suppress the formation of platelet-activating factor (PAF). PAF increases the risk of inflammation when at high levels.
The risk of oxidative stress in the blood vessels can be also decreased from the consumption of flaxseed due to the polyphenols and the manganese antioxidant (including lignans). The direct studies on flaxseed and its correlation with blood pressure are limited and mainly associated with flaxseed oil.
The benefits of omega-3 fatty acids as assistants in the regulating of blood pressure are well known, but because of its excellent content of such acids, flaxseed could theoretically increase the total consumption of omega-3, and thereby reduce the risk of high blood pressure.
Antioxidant and anti-inflammatory benefits
The anti-inflammatory and antioxidant properties of flaxseed are not just limited to cardiovascular activity.
The oxidative stress (often associated with a deficiency of antioxidant nutrients) and the intensified inflammatory processes, that may be related to this stress, are common risk factors in a number of health issues, such as insulin resistance development, type 2 diabetes, asthma, obesity, metabolic syndrome, and others.
Therefore, the inclusion of foods that have proven antioxidant benefits, such as flaxseed, is advisable in such conditions.
Beneficial effect on the digestive tract
As already mentioned, flaxseed is rich in dietary fibers and gel-forming fibers which can help the intestines to better absorb nutrients by delaying the rapid passage of food through the digestive tract.
If the consumption of flaxseed is too excessive, however, these fibers may cause a laxative effect. More future studies are needed in relation to the benefits of flaxseed as a factor reducing the risk of colon cancer.
Flaxseed Oil and Menopause
There are conflicting studies on the effects of flaxseed on menopause complaints (hot flashes, etc.). Some studies confirm beneficial effects while others do not note such a thing.
More researches in the field are necessary, but at this stage, it is known that some women can reduce the unpleasant symptoms of their menopause by consuming flaxseed while to other females this is not a good choice.
Consult Your Doctor
It is better to consult your doctor on the consumption of seeds if you tend to overdo the quantity and/or have hormonal imbalances (because flaxseed is a source of phytoestrogens).
Health Risks
Intake by children and teenagers who have been diagnosed with high cholesterol. This correlation is mentioned in “The World's Healthiest Food.” There is very little research in Canada on a total of 30 children and teenagers (aged between 8 and 18 years) who have been diagnosed with high cholesterol.
Their diet included 2 tablespoons of flaxseed daily for a period of 4 weeks. The seeds were put in bread and muffins. According to this study, the total cholesterol and LDL cholesterol levels in their blood did not show any significant change, but their triglycerides increased by number and the level of HDL cholesterol showed a decline.
Similar results are undesirable and that is why more researches are needed, as the consumption of flaxseed by such children/teenagers is generally recommended to be discussed with their personal physicians.
Cyanogenic Glycosides Content
The flaxseed is a food that naturally contains linamarin and lotaustralin which can be involved in cyanide metabolism in humans.
If we are in good health and take about 2 tablespoons of flaxseed daily, the amount of linamarin and lotaustralin will be too small to cause any side effects.
Abdominal Bloating
The parallel consumption of antioxidants and omega-3 EFAs reduces the effectiveness of additives.
There should be a few hours interval between the two additives. The intake should be with food - breakfast is a good time for that.
Pregnancy
Pregnant women and women planning a pregnancy, who are at the same time consuming more than 4 tablespoons of flaxseed daily, are recommended to consult a doctor.
More researches on this case are needed.
How to Choose and Store Flaxseed
Flaxseed can be purchased as whole seeds or as ground flaxseed. Since the whole seeds are difficult to chew, they should be milled or crushed. This also improves its absorption.
The whole flax seeds can be stored for 6-12 months, enclosed in an airtight container and placed in a dark, cool and dry place. We recommend you to buy whole flax seeds, to store them as described above and to grind/crush them before consumption.
Flaxseed oil easily turns rancid and should be always bought in opaque bottles and stored in the refrigerator. Flaxseed oil is also known as; flaxseed oil, flax oil, anise oil.
