Flax Seed Oil & Flax Seeds

Flax seeds are a rich source of plant based omega-3 fatty acids, and are favoured by vegetarians over fish oil as a natural source of omega-3 in the diet.

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See Also Flax Seed Oil Products Flax Seed Oi Information
Related Pages : Omega-3 Supplements For Children : Fish Oil : Cod Liver Oil : Pregnancy :
Related Articles : Omega-3 Fatty Acids ::

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Flax

The flax plant has been cultivated since the time of ancient Egypt. Its fibres are used for making linen, and its seeds are used for making oil, which is also called linseed oil, and has been used for centuries as a drying oil in paints and varnishes. However, the health properties of flax seeds are now recognised and it is a valuable source of omega-3 fatty acids.

Flax seeds contain:

• Omega-3 fatty acids in the form of alpha-linolenic acid (ALA). This is a particularly rich source of plant based omega-3's, and is favoured by vegetarians over fish oil based omega-3 products.
• Omega-6 fatty acids in the form of linoleic acid, which is also present in many other seed oils.
• Fibre, both insoluble and soluble. There is a significant amount of mucilage present which swells in water and becomes slippery. Because of the swelling effect flaxseed products should be taken with plenty of water. The fibre content can help as a natural bulk laxative to relieve constipation and help with diverticulitis . 
• Lignans. Flax seed is a particularly rich source of lignans, which are phytoestrogens which mimic the effect of oestrogen. Some medical research has shown beneficial effects on perios problems such as breast tenderness, balancing the ratio of oestrogen to progesterone which may also help with and premenstrual symptoms (PMS) in some women. It may also reduce menopausal symptoms such as hot flushes,
• Protein. About 20%.

Health Benefits Of Flax Seeds

Flax seeds are a rich source of alpha-linolenic acid (ALA) which is an omega-3 fatty acid.  Flax seed products are widely used by vegetarians or people who don't like to eat oily fish or use  fish oils as their main source of omega-3 fatty acids. Flax seeds contain about 35% oil, and of this 55% is alpha-linolenic acid (ALA). Alpha-linolenic acid is an essential omega-3 fatty acid which the body needs to be healthy. This is also found in many other seed oils such as rape, soya, pumpkin, walnut and hemp. To be used by the body Alpha-linolenic acid (ALA) must first be metabolised to form eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). This is the disadvantage of using flax oil because the body only converts between 3 and 10% of ALA into the EPA & DHA you need, and this amount is reduced in diabetes, schizophrenia and some other disease states and where there is an excess of omega-6 fatty acids present in the diet, which is the norm in most western diets, or when trans-fats are consumed. Fish oils already contain EPA and DHA and don't need converting in the same way. Omega-3 fatty acids are essential to the functioning of the body and cannot be produced in any other way. They are essential for the proper functioning of cell walls and nerves, they act as a natural anti-inflammatory. They help lower cholesterol. The balance of omega-3 to omega-6 is important for the body to function properly.

Flax seeds and flax seed oil have been investigated for many health conditions, though the published results are often inconclusive. As far as the benefit of the omega-3 content is concerned,  it is difficult to determine if any health benefit is due to the flax seed ALA or to the EPA & DHA which the body converts it, in which case fish oils may provide more benefit than flax seed oil as they already contain these ingredients.

Possible health benefits :

• Heart disease. Alpha linolenic acid (ALA) is an omega-3 fatty acid which had been shown to reduce heart disease, though it is unclear if this is due to the ALA or the EPA & DHA which the body converts it into. Omega-3 fatty acids help to reduce the possibility of a heart attacks, and reduce the chance of having further heart attacks. Omega-3 fatty acids can improve the cholesterol balance.
• Diabetes . ALA improves insulin resistance and up-regulates insulin receptors to improve diabetes control.
• Constipation & diverticulitis. The soluble fibre of flax seeds provides intestinal bulk which helps the passage of food through the gut and improves stool formation.
• Cancer. Several studies report anti-cancer effects of omega-3 fatty acids, particularly breast, colon and prostate cancers.
• Oestrogenic effects. Flax seeds contain lignans, which are phytoestrogens which mimic the effect of oestrogen. Some medical research has shown beneficial effects on period problems such as breast tenderness, and premenstrual symptoms (PMS) in some women. It may also reduce menopausal symptoms such as hot flushes.
• Brain Health . Omega-3 fatty acids can improve the performance of children with behavioural and learning problems, and may be helpful in depression and anxiety .
• Joint health. Omega-3 fatty acids can help with joint pain in osteoarthritis .

Flax Seeds

Flax seeds can be used directly, and have the advantage of not only providing flax seed oil but are also a good source of dietary fibre and protein. However, flax seeds are small and have a resistant seed coat and enzymes which prevent digestion, so that eating them, even if you try to chew them well, will result in most of the flax seed oil not being released, and just passing through the bowels without being absorbed. The seeds can be ground in a coffee grinder, and reducing them to a smooth powder will ensure the oil is released and can be absorbed. Ground flax seeds have a slightly sweet, nutty flavour, and a soft, pleasant consistency. They can be added to breakfast cereal, smoothies, yoghurts etc. Ground flax seeds should be used fresh or stored in a tightly sealed bag in the fridge or freezer to exclude as much air as possible, as the exposed flax oil is easily oxidised. Milled seeds are processed by crushing, which removed the seed content from the husk, but doesn't grind down the seed content as finely, and so is less prone to oxidation.

Sprouted Flax Seeds

Sprouted flax seeds have the seed coat broken naturally, and the growing seed makes the nutrient content higher and even more available than from the milled seed. You can sprout them yourself to ensure the freshest sprouts, though this isn't always easy or convenient as their mucilage content makes then very slippery.Sprouting protects the flax seed oil from oxidation.

Flax Seed Oil

Flax seed oil is the purified oil obtained from flax seeds and has a nutty, buttery taste. It can be used in salad dressings or sprinkled over foods. It should not be heated or used in cooking, as its nutrients are unstable to heat. It may be added to dishes after cooking. There is about 100 Calories in a tablespoon of oil. Flaxseed oil is also called linseed oil, but never consume linseed oil intended for commercial purposes as it may contain toxic additives, only use flaxseed oil marked for food use. 

Flax seed oil is easily oxidised and should be stored in opaque bottles to keep out the light. To ensure freshness keep it in a fridge, and do not use it if it has a strong or pungent smell, which would indicate that it is becoming oxidised.

Flax Seed Oil Capsules

Flax see oil capsules are a convenient way to take flax seed oil, and have a longer shelf life as they are less easily oxidised. However they provide a lower dose to that available from the oil.

Cautions

Some people are allergic to flaxseed. If you experience allergic symptoms such as difficulty breathing  seek immediate medical assistance. 

Ground flaxseed swells in contact with water due to it's high mucilage content, so always take it with plenty of water to prevent it swelling up and blocking your throat or stomach.

Interactions may occur with some medicines and medical conditions and the advice of a medical practitioner should be obtained before use if you suffer with a medical condition. Omega-3 fatty acids may interfere with blood thinning medication. The oestrogenic effect of the lignans in flax seeds (but not the oil) may interfere with oral contraceptives or hormone replacement therapy. Flax seeds may interfere with the absorption of some medicines due the the fibre content and should not be taken one hour before to two hours after taking any medicine or supplement which may be affected. Some medical conditions inhibit the conversion of ALA to EPA and DHA. Diabetes and schizophrenia may do this, as may some conditions causing poor digestion. In these cases it may be advisable to obtain essential omega-3 fatty acids from fish or fish oil supplements .

Further Information & References

Flaxseed : University of Maryland Medical Centre.
Flaxseed and Flaxseed Oil : NCAM
Flax : Wikipedia
Flaxseed and Flaxseed Oil : MedlinePlus

See Also Flax Seed Oil Products Flax Seed Oi Information Related Pages : Omega-3 Supplements For Children : Fish Oil : Cod Liver Oil : Pregnancy : Related Articles : Omega-3 Fatty Acids ::