Flaxseed Oil - Why You Need It!
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Flaxseed has been in the human diet for thousands of years. As early as 650 BC, it was used by Hippocrates to relieve intestinal discomfort. Over the last century, food consumption in this country has shifted dramatically from farm-fresh fruits, grains, and vegetables to food that is highly processed, nutritionally deficient, loaded with fats and refined sugars. In the U.S. today, we consume about 150 grams of fat (1350 calories) in an average daily diet. This is much higher than needed for ideal weight and health. Is it any wonder that obesity and degenerative diseases have increased dramatically?
Flaxseeds
Recently, nutritionists and scientists are beginning to realize the important benefits flaxseed has to offer in combating diseases linked to modern living. What makes the seed of this blue flowering plant so special? The seeds can be a rich source of two essential fatty acids — Alpha Linolenic Acid (Omega-3) and Linoleic (Omega-6). The seeds can be ground into meal or pressed into oil. The best source of flaxseed oil comes from organic seeds, which are processed using a cold-pressed extraction method, which protects the oil from damaging heat, light, and oxygen.
While many Americans are aware of the connection between degenerative diseases and a high fat diet, they continue to consume a diet high in saturated fats and oils. Saturated fats are typically from animal sources. Unsaturated fats are primarily from vegetable sources. Fats high in omega-3 and monounsaturated fatty acids are considered “good.” “Bad” fats are high in saturated and trans fatty acids (partially hydrogenated vegetable oils). “OK” fats are high in polyunsaturated fatty acids. Examples of each type are below:
Good Fats: Olive oil, canola oil, fish fat, flaxseed, flaxseed oil, nut oils, nuts, avocados, and olives.
OK Fats: Corn oil, safflower oil, and sunflower oil.
Bad Fats: Hydrogenated oils, cooked dairy fats, cooked meat fats, palm oil, and palm kernel oil.
A diet high in unsaturated fat and low in saturated fat can help diminish the likelihood of certain degenerative diseases. Even with the high consumption of fats and oils, most Americans are deficient in the important omega-3 and omega-6 oils. Further, the absorption of essential fatty acids can be hindered by the presence of saturated fat and partially hydrogenated fat present in shortening, margarine, and many prepared foods. Linoleic and alpha-linolenic acids are necessary for the normal functioning of all tissues. These essential fatty acids help with the respiration of the cells and organs and add resiliency and lubrication to the tissues. But these essential fatty acids must be obtained from the diet, as the body can’t produce them internally. Thus, maintaining the proper level of these essential fatty acids can have a profound impact of how the body functions.
Health Benefits
Flaxseed oil is nature’s richest source of omega-3 oils. This essential fatty acid is the unsaturated good fat the body needs to help regulate major body functions (like the nervous, immune, cardiovascular, and reproductive systems). As we age, it becomes harder for our body to absorb the fatty acids from foods. So, supplements provide a practical alternative. Supplementing with high lignan flaxseed oil provides additional anti-tumor and anti-estrogenic benefits. In addition, lignans contain powerful antioxidants, anti-viral, anti-bacterial, and anti-fungal properties.
Nutritional oils high in omega-3 fatty acids are a vital component to a healthy diet. Obtaining sufficient omega-3 from vegetable sources such as flaxseed oil is essential for optimal health and life. Flaxseed oil has a long history of folkloric benefit and more recently these benefits have been confirmed by extensive scientific scrutiny. Diets high in saturated fat have been correlated to many chronic diseases. A diet high in essential fatty acids, and low in saturated fats, has been instrumental in preventing many of these very same diseases.
Flaxseed oil, with its high concentration of essential fatty acids, is the ideal choice for most people. It is affordable and can easily be included in the daily diet. A high quality, high lignan, organic flaxseed oil may provide the best method for achieving optimal health.
Scientific Studies
In a twenty-three day study, reported in European Journal of Clinical Nutrition (1995), eleven healthy male participants were given either 40g of flaxseed oil or sunflower seed oil. The group on the flaxseed oil experienced a significant reduction in platelet aggregation response to collagen. From this, the authors concluded that oils rich in alpha-linolenic acid (omega-3) seem to provide better protection in cardiovascular disease (via the decrease in platelet aggregation) than oils rich in linoleic acid.
An article in the American Journal of Clinical Nutrition (1999) reported on the results of a double blind, crossover study in which participants ate either 50g of partially defatted flaxseed or wheat bran in muffins. Twenty-nine people with hyperlipidaemia (abnormal level of lipids and/or lipoproteins in the blood) ate the muffins daily for three weeks. At the end of the study, researchers concluded that ingesting flaxseed helped to significantly decrease total serum cholesterol by 4.6% and low-density lipoprotein cholesterol (LDL or “bad cholesterol”) by 7.6%. The high-density lipoprotein cholesterol (HDL) remained unchanged.
A randomized, double blind trail, reported in the January 2006 issue of American Society for Nutrition, looked at the effect of daily supplementation of flaxseed oil. The purpose was to see if alpha-linolenic acid (ALA) would convert to eicosapentaenoic acid (EPA). EPA is fish-based fatty acid that has proven cardio protective properties. Fifty-six people with chronic illness were given either 3 grams of ALA from flaxseed oil or olive oil daily for 3 months. At the end of the study, researchers found that the plasma eicosapentaenoic acid (EPA) levels increased by 60% in the flaxseed oil group with no change in the olive oil group. For people that don’t eat fish, flaxseed oil appears to be a viable alternative.
References:
Allman MA, Pena NM, Pang D. “Supplementation with flaxseed oil versus sunflower oil in healthy young men consuming a low fat diet: Effects on platelet composition and function.” Europe Journal Clinical Nutrition (49: 69–178). Nature Publishing Group: England;1995.
Harper Charles R., Edwards Megan J., DeFilipis Andrew P., Jacobson Terry A. “Flaxseed Oil Increases the Plasma Concentrations of Cardioprotective (n-3) Fatty Acids in Humans.” The Journal of Nutrition (136:83-87). American Journal for Nutrition: Maryland; January 2006.
Jenkins DJA, Kendall CWC, Vidgen E, et al. “Health aspects of partially defatted flaxseed, including effects on serum lipids, oxidative measures, and ex vivo androgen and progestin activity: A controlled crossover trial.” American Journal of Clinical Nutrition (69: 395–402). The American Society for Nutrition: Maryland; 1999.
Resources:
Elkins Rita, Udall Kate Gilbert, “Flaxseed Oil: The Premiere Source of Omega-3 Fatty Acids.” Woodland Health: Utah; January 1998.
Rudin Donald, Felix Clara. “Omega 3 Oils: A Practical Guide.” Avery Publishing Group: New York; July 1996.
The FDA hasn’t evaluated these statements. This page is presented for educational purposes only. You accept full responsibility for any action you take after reading this post.
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