Overview
Flaxseed has become popular in modern culture as a means of improving health. People take flaxseed in hopes of improving digestive health because of its fiber content, or to reap numerous benefits of the healthy omega-3 fats flaxseed contains. Though additional research is required, flaxseed is thought to provide substantial cholesterol-lowering benefits. For best results, seek approval and guidance from your doctor before adding flaxseed to your dietary lifestyle.
Benefits
According to the University of Maryland medical Center (UMMC), flaxseed is associated with reduced risk for certain forms of cancer, reduced menopausal symptoms, reduced bodily inflammation and improved cholesterol levels. According to a 2009 research analysis published by the “American Journal of Clinical Nutrition,” flaxseed might serve as a useful dietary tool toward preventing hypercholesterolemia. Flaxseed supplementation might also reduce blood lipids (cholesterol) and help prevent cardiovascular disease and deaths related to heart disease.
Nutrients
Flaxseed contains soluble and insoluble forms of dietary fiber, which promote digestive function and positive heart health. Flaxseed and flaxseed oil also contain valuable amounts of alpha-linolenic acid (ALA), an essential omega-3 fatty acid that, according to the UMMC, is beneficial toward cardiovascular and cholesterol health. Flaxseed is approximately 20 percent protein and 35 percent oil. The healthy fats, fiber and lignans (healthy, plant-based chemicals) in flaxseed are thought to produce the cholesterol-lowering effects.
Types
Flaxseed is available in various forms, including whole, ground and oil. According to Mayo Clinic nutritionist Katherine Zeratsky, R.D., L.D., most dietary professionals suggest ground flaxseed, as it is the most digestible form. If you consume whole flaxseed, some of it is likely to pass through your intestinal tract undigested, thus you won’t reap as many nutritional benefits. Ground and whole flaxseed can be purchased in bulk at various grocery and healthy food stores. If you opt for whole flax seed, they can be ground in a coffee grinder and stored in airtight containers for several months. For added preservation, keep flaxseed in your refrigerator.
Use
The UMMC suggests that adults take 1 tbsp. of ground flaxseed two to three times daily or 1 to 2 tbsp. of flaxseed oil daily. Flaxseed oil supplements are generally best taken twice daily. If you’re using whole flaxseed, grind properly before consuming it, and drink plenty of water throughout the day. If you are replacing flaxseed oil for fish oil, the UMMC says that 7.2 gm of flaxseed equals 1 gm of fish oil. You can also sprinkle ground flaxseed atop cereal, yogurt or other foods.
Precautions
Flaxseed can slow the absorption of oral medications or supplements if taken at the same time. To prevent this, consume your flaxseed several hours before taking additional medications or supplements. According to the UMMC, people with diabetes or schizophrenia might not be able to reap the healthy fat benefits of flaxseed. In such cases, cold-water fish that provide omega-3 fatty acids, such as salmon, mackerel or tuna, is recommended. Keep in mind that flaxseed and other foods and supplements are not intended as replacements or substitute for doctor-prescribed cholesterol-lowering medication. For best results, seek your doctor’s approval and guidance before supplementing your diet with flaxseed.
About this Author
August J. McLaughlin is a certified nutritionist and health writer with more than nine years of professional experience. Her work has been featured in various magazines such as “Healthy Aging,” “CitySmart,” “IAmThatGirl” and “ULM.” She holds specializations in eating disorders, healthy weight management and sports nutrition. She is currently completing her second cookbook and Weight Limit – a series of body image/nutrition-related PSAs.
