Lignans
- Flax
seed is rich in
lignans. In fact, flaxseed is the richest
source of lignans known. It contains 10x more lignans
than the next best source.
- Lignan pre-cursors
are converted in our gut to lignans by the enzymes and
bacteria in our intestines.
- Lignans are
essential in the fight against hormone receptive cancers,
such as many types of breast cancer.
- Flaxseed is
therefore successfully used alongside other treatments in breast
cancer clinics in the treatment of pre-menopausal Her2
breast cancer patients.
Mucilage (Fibre)
- Flax seed
is rich in dietary fibre. It absorbs more than
14x its own weight in water producing mucilage.
- Fibre is
essential in the maintenance of regularity.
- The fibre
in Flax seed is gentle, and soft in nature, so unlike other
sources of fibre, it will not give you as much cramping and
bloating other sources of fibre can.
- be sure to
DECREASE your other sources of fibre when you start eating
flax seed. Once your body is used to the added fibre
in your diet, you can re-introduce your body to the other
sources of fibre slowly.
Studies
indicate that omega-3 fatty acids can be helpful in treating a
variety of conditions.
The evidence
is strongest for heart disease and problems that contribute to
heart disease, but the range of possible uses for omega-3 fatty
acids include:
High
Cholesterol
Those
who follow a Mediterranean-style diet tend to have higher HDL
("good") cholesterol levels. Similar to those who
follow a Mediterranean diet, Inuit Eskimos, who consume high
amounts of omega-3 fatty acids from fatty fish, also tend to
have increased HDL cholesterol and decreased triglycerides
(fatty material that circulates in the blood). In addition, fish
oil supplements containing EPA and DHA have been shown to reduce
LDL ("bad") cholesterol and triglycerides. Finally,
walnuts (which are rich in ALA) have been shown to lower total
cholesterol and triglycerides in people with high cholesterol.
High
Blood Pressure
Several
studies suggest that diets and/or supplements rich in omega-3
fatty acids lower blood pressure significantly in people with
hypertension. Fish high in mercury (such as tuna) should be
avoided, however, because they may increase blood pressure.
Heart
Disease
One of
the best ways to help prevent and treat heart disease is to eat
a low-fat diet and to replace foods rich in saturated and
trans-fat with those that are rich in monounsaturated and
polyunsaturated fats (including omega-3 fatty acids). Evidence
suggests that EPA and DHA found in fish oil help reduce risk
factors for heart disease including high cholesterol and high
blood pressure. There is also strong evidence that these
substances can help prevent and treat atherosclerosis by
inhibiting the development of plaque and blood clots, each of
which tends to clog arteries. Studies of heart attack survivors
have found that daily omega-3 fatty acid supplements
dramatically reduce the risk of death, subsequent heart attacks,
and stroke. Similarly, people who eat an ALA-rich diet are less
likely to suffer a fatal heart attack. Back
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Stroke
Strong
evidence from population-based studies suggests that omega-3
fatty acid intake (primarily from fish), helps protect against
stroke caused by plaque build-up and blood clots in the arteries
that lead to the brain. In fact, eating at least two servings of
fish per week can reduce the risk of stroke by as much as 50%.
However, people who eat more than three grams of omega-3 fatty
acids per day (equivalent to 3 servings of fish per day) may be
at an increased risk for hemorrhagic stroke, a potentially fatal
type of stroke in which an artery in the brain leaks or
ruptures. Back
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Diabetes
People
with diabetes tend to have high triglyceride and low HDL levels.
Omega-3 fatty acids from fish oil can help lower triglycerides
and raise HDL, so people with diabetes may benefit from eating
foods or taking supplements that contain DHA and EPA. ALA (from
flaxseed, for example) may not have the same benefit as DHA and
EPA because some people with diabetes lack the ability to
efficiently convert ALA to a form of omega-3 fatty acids that
the body can use readily.
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Weight
Loss
Many
people who are overweight suffer from poor blood sugar control,
diabetes, and high cholesterol. Studies suggest that overweight
people who follow a weight loss program including exercise tend
to achieve better control over their blood sugar and cholesterol
levels when foods rich in omega-3 fatty acids is a staple in their low fat diet. Back
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Arthritis
Most
clinical studies investigating the use of omega-3 fatty acid
supplements for inflammatory joint conditions have focused
almost entirely on rheumatoid arthritis. Several articles
reviewing the research in this area conclude that omega-3 fatty
acid supplements reduce tenderness in joints, decrease morning
stiffness, and allow for a reduction in the amount of medication
needed for people with rheumatoid arthritis.
In addition,
laboratory studies suggest that diets rich in omega-3 fatty
acids (and low in omega-6 fatty acids) may benefit people with
other inflammatory disorders, such as osteoarthritis. In fact,
several test tube studies of cartilage-containing cells have
found that omega-3 fatty acids decrease inflammation and reduce
the activity of enzymes that destroy cartilage. Similarly, New
Zealand green lipped mussel (Perna canaliculus), another
potential source of omega-3 fatty acids, has been shown to
reduce joint stiffness and pain, increase grip strength, and
enhance walking pace in a small group of people with
osteoarthritis. In some participants, symptoms worsened before
they improved. Back
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Osteoporosis
Studies
suggest that omega-3 fatty acids such as EPA help increase
levels of calcium in the body, deposit calcium in the bones, and
improve bone strength. In addition, studies also suggest that
people who are deficient in certain essential fatty acids
(particularly EPA and gamma-linolenic acid [GLA], an omega-6
fatty acid) are more likely to suffer from bone loss than those
with normal levels of these fatty acids. In a study of women
over 65 with osteoporosis, those given EPA and GLA supplements
experienced significantly less bone loss over three years than
those who were given a placebo. Many of these women also
experienced an increase in bone density. Back
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Depression
People
who do not get enough omega-3 fatty acids or do not maintain a
healthy balance of omega-3 to omega-6 fatty acids in their diet
may be at an increased risk for depression. The omega-3 fatty
acids are important components of nerve cell membranes. They
help nerve cells communicate with each other, which is an
essential step in maintaining good mental health.
Levels of
omega-3 fatty acids were found to be measurably low and the
ratio of omega-6 to omega-3 fatty acids were particularly high
in a study of patients hospitalized for depression. In a study
of people with depression, those who ate a healthy diet
consisting of fatty fish two to three times per week for 5 years
experienced a significant reduction in feelings of depression
and hostility. Back
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Manic/Depression
(Bipolar Disorder)
In a
study of 30 people with bipolar disorder, those who were treated
with EPA and DHA (in combination with their usual mood
stabilizing medications) for four months experienced fewer mood
swings and recurrence of either depression or mania than those
who received placebo. A similar but larger study is currently
underway at the University of California- Los Angeles School of
Medicine. Back
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Schizophrenia
Preliminary
evidence suggests that people with schizophrenia experience an
improvement in symptoms when given omega-3 fatty acids. However,
a recent well-designed study concluded that EPA supplements are
no better than placebo in improving symptoms of this condition.
The conflicting results suggest that more research is needed
before conclusions can be drawn about the benefit of omega-3
fatty acids for schizophrenia. Similar to diabetes, people with
schizophrenia may not be able to convert ALA to EPA or DHA
efficiently. Back
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Attention
Deficit/Hyperactivity Disorder (ADHD)
Children
with ADHD may have low levels of certain essential fatty acids
(including EPA and DHA) in their bodies. In a study of nearly
100 boys, those with lower levels of omega-3 fatty acids
demonstrated more learning and behavioral problems (such as
temper tantrums and sleep disturbances) than boys with normal
omega-3 fatty acid levels. In animal studies, low levels of
omega-3 fatty acids have been shown to lower the concentration
of certain brain chemicals (such as dopamine and serotonin)
related to attention and motivation. Studies that examine the
ability of omega-3 supplements to improve symptoms of ADHD are
still needed. At this point in time, eating foods high in
omega-3 fatty acids is a reasonable approach for someone with
ADHD. Back
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Eating
Disorders
Studies
suggest that men and women with anorexia nervosa have lower than
optimal levels of polyunsaturated fatty acids (including ALA and
GLA). To prevent the complications associated with essential
fatty acid deficiencies, some experts recommend that treatment
programs for anorexia nervosa include PUFA-rich foods such as
fish and organ meats (which include omega-6 fatty acids). Back
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Burns
Essential
fatty acids have been used to reduce inflammation and promote
wound healing in burn victims. Animal research indicates that
omega-3 fatty acids help promote a healthy balance of proteins
in the body -- protein balance is important for recovery after
sustaining a burn. Further research is necessary to determine
whether omega 3s benefit people in the same way. Back
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Skin
Disorders
In one
study, 13 people with a particular sensitivity to the sun known
as photodermatitis showed significantly less sensitivity to UV
rays after taking omega-3 supplements. Still, research
indicates that topical sunscreens are much better at protecting
the skin from damaging effects of the sun than omega-3 fatty
acids. In another study of 40 people with psoriasis, those who
were treated with medications and EPA supplements did better
than those treated with the medications alone. In addition, many
clinicians believe that flaxseed (which contains omega-3 fatty
acids) is helpful for treating acne. Back
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Inflammatory
Bowel Disease (IBD)
When
added to medication, such as sulfasalazine (a standard
medication for IBD), omega-3 fatty acids may reduce symptoms of
Crohn's disease and ulcerative colitis -- the two types of IBD.
More studies to investigate this preliminary finding are under
way. In animals, it appears that ALA works better at decreasing
bowel inflammation than EPA and DHA. Plus, fish oil supplements
can cause side effects that are similar to symptoms of IBD (such
as flatulence and diarrhea). Time-release preparations may help
reduce these unwanted effects. Back
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Asthma
Preliminary
research suggests that omega-3 fatty acid may decrease
inflammation and improve lung function in adults with asthma.
Omega-6 fatty acids have the opposite effect: they tend to
increase inflammation and worsen respiratory function. In a
small, well-designed study of 29 children with asthma, those who
took omega-3 supplements rich in EPA and DHA for 10 months had
improvement in their symptoms compared to children who took a
placebo pill. Back
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Macular
Degeneration
A
questionnaire administered to more than 3,000 people over the
age of 49 found that those who consumed more omega-3 in their diet
were less likely to have macular degeneration (a serious
age-related eye condition that can progress to blindness) than
those who consumed less omega-3. Similarly, a study comparing 350
people with macular degeneration to 500 without found that those
with a healthy dietary balance of omega-3 and omega-6 fatty
acids and higher intake of fish in their diets were less likely
to have this particular eye disorder. Another larger study
confirms that EPA and DHA from fish, four or more times per
week, may reduce the risk of developing macular degeneration.
Notably, however, this same study suggests that ALA may actually
increase the risk of this eye condition. Back
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Menstrual
Pain
In a
study of nearly 200 Danish women, those with the highest dietary
intake of omega-3 fatty acids had the mildest symptoms during
menstruation. Back
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Colon
Cancer
Consuming
significant amounts of foods rich in omega-3 fatty acids appears
to reduce the risk of colorectal cancer. For example, Eskimos,
who tend to follow a high fat diet but eat significant amounts
of fish rich in omega-3 fatty acids, have a low rate of
colorectal cancer. Animal studies and laboratory studies have
found that omega-3 fatty acids prevent worsening of colon cancer
while omega-6 fatty acids promote the growth of colon tumors.
Daily consumption of EPA and DHA also appeared to slow or even
reverse the progression of colon cancer in people with early
stages of the disease.
However, in an
animal study of rats with metastatic colon cancer (in other
words, cancer that has spread to other parts of the body such as
the liver), omega-3 fatty acids actually promoted the growth of
cancer cells in the liver. Until more information is available,
it is best for people with advanced stages of colorectal cancer
to avoid omega-3 fatty acid supplements and diets rich in this
substance. Back
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Breast
Cancer
Although
not all experts agree, women who regularly consume foods rich in
omega-3 fatty acids over many years may be less likely to
develop breast cancer. In addition, the risk of dying from
breast cancer may be significantly less for those who eat large
quantities of omega-3.. This is particularly true among women who substitute
fish for meat. The balance between omega-3 and omega-6 fatty
acids appears to play an important role in the development and
growth of breast cancer. Further research is still needed to
understand the effect that omega-3 fatty acids may have on the
prevention or treatment of breast cancer. For example, several
researchers speculate that omega-3 fatty acids in combination
with other nutrients (namely, vitamin C, vitamin E,
beta-carotene, selenium, and coenzyme Q10) may prove to be of
particular value for preventing and treating breast cancer. Back
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Prostate
Cancer
Laboratory
and animal studies indicate that omega-3 fatty acids
(specifically, DHA and EPA) may inhibit the growth of prostate
cancer. Similarly, population based studies of groups of men
suggest that a low-fat diet with the addition of omega-3 fatty
acids help prevent the development of
prostate cancer. Like breast cancer, the balance of omega-3 to
omega-6 fatty acids appears to be particularly important for
reducing the risk of this condition. ALA, however, may not offer
the same benefits as EPA and DHA. In fact, one recent study
evaluating 67 men with prostate cancer found that they had
higher levels of ALA compared to men without prostate cancer.
More research in this area is needed.
Back
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Others
Although
further research is needed, preliminary evidence suggests that
omega-3 fatty acids may also prove helpful in protecting against
certain infections and treating a variety of conditions
including ulcers, migraine headaches, preterm labor, emphysema,
psoriasis, glaucoma, Lyme disease, lupus, and panic attacks. Back
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BENEFITS OF FLAX
SEED