What are the health benefits of flaxseed?

[Kyle TuttleParticipant]

I saw a recipe for a morning breakfast smoothie that wanted me to add flaxseed. What are the benefits of adding flaxseed to my diet?

[AllieParticipant]

Good question, Kyle! Flax seeds are a trendy food item right now, and people seem to want to add them to everything! One of the reasons why flax seeds have grown so much in popularity lately is because they are high in omega-3 fatty acids. The average American diet generally has a very high ratio of about 10:1 or even 30:1 omega-6:omega-3 ratio (2). Ideally, the ratio should be much lower (1:1 or 2:1), as this allows for greater conversion into EPA and DHA, which are anti-inflammatory precursors (2). High inflammation in the body can cause oxidative stress and may also affect gene expression, leading to a higher risk of developing chronic disease. Low levels EPA and DHA have been linked to several chronic diseases such as Alzheimer’s Disease and Cardiovascular Disease, and additionally poor fetal development (3).

Flax seeds are also a good source of soluble fiber (1). Usual intake of dietary fiber in Americans is about 15 grams per day, while the recommendation sits at around 30 grams per day, so the Western diet is Chronically low in fiber intake (4). Soluble fiber is helpful in adding bulk and is often recommended to alleviate symptoms of constipation, and are also more satiating which can help prevent you from overeating. Extensive research has been done on the effects of fiber on cancer and shows that it may also protect against the development of large bowel cancer (4).

Because whole flax seeds are so hard, our bodies can’t digest them. In order to reap the benefits from them make sure to eat them either in the form of flax seed meal, or flax seed oil. You can also use a coffee grinder to grind them up on your own. Keep it in the fridge as it can go rancid. In short, the hype over flax seeds is certainly not about nothing. Flax seeds can be beneficial for just about anybody, so go ahead and add them to smoothies, cereal, or in homemade salad dressing and enjoy!

References:
1. Tarpila,A., Wennberg,T., Tarpila,S. “Flaxseed as a Functional Food.” Current Topics in Neutraceutical Research. Vol 3(3): 167-188, 2005.
2. Academy of Nutrition and Dietetics.”Flaxseed.” The Health Professionals Guide to Dietary Supplements. pgs. 188-195, 2006.
3. Swanson,D., Block R., Shaker,A. “Omerga-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life.” Advances in Nutrition Vol. 3: 1-7, 2012
4. Academy of Nutrition and Dietetics. “Health Implications of Dietary Fiber.” JADA Vol. 108 (10): 1716-1731, 2008.

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