Flax as a regular part of the diet
Prairie flax is a high quality food. It contains the essential omega-3 and omega-6 fatty acids - alpha-linolenic acid (ALA) and linoleic acid respectively; fibre; and lignans. Health experts encourage the regular use of flax in the diet for better health.
Omega-3 fatty acid
About 42% of the flax seed is oil, and more than 70% of that oil is of the healthful polyunsaturated fat. Too much of the diet today is composed of saturated and trans fatty acids. The flax seed oil component contains 57% of the important omega-3 fatty acid, ALA. A unique feature of flax is the high ratio of ALA to linoleic acid (omega-6 fatty acid).
Nutritionists consider these two polyunsaturated fatty acids as essential because the body cannot manufacture them from any other substances. This means they must be eaten as a part of the diet. While other plant seeds — corn, sunflower, peanuts — contains the omega-6 polyunsaturated fatty acid, flax contains much more of the essential omega-3 fatty acid.
Extra fibre
Flax seed contains soluble and insoluble fibre. Soluble fibre can lower blood cholesterol levels, while insoluble fibre moves the stool through the colon more quickly, helping with regular bowel movements. What makes flax stand out above other whole grains is its mix of fibre.
Rather than containing large amounts of one type of fibre, flax seeds contain generous quantities of both soluble and insoluble fibre.
Soluble fibre
Most of the soluble fibre in flax seeds is mucilage, a thick, sticky substance. Few studies have looked at the direct effects of mucilage on health. But studies show that eating flax (baked into muffins and breads) can lower blood cholesterol levels. Since it is well known that soluble fibres — fruit pectin, oat bran or mustard seed mucilage — are effective cholesterol-lowering agents, it's likely that the soluble fibre in flax seeds is no exception.
Insoluble fibre
Not surprisingly, studies show that the insoluble fibre in flax, like that in wheat bran, is helpful for regulating bowel movements and preventing constipation. Because flax's insoluble fibre components have the capacity to hold water, they help soften the stool and allow it to move through the colon more quickly.
Lignans
Flax seed is also one of the richest sources of lignans in the plant world. It contains from 75 to 800 times more lignans than most other plant derived foods. Lignans are phytoestrogens – compounds that have been shown in laboratory studies of animals to help protect against certain kinds of cancer, particularly cancers of the breast and colon, by blocking tumour formation.
When bacteria in the digestive tract act on plant lignans these compounds are converted into potent hormone-like substances. Research with animals suggests that the newly formed compounds may be capable of blocking the action of certain cancer-causing substances in the body, substances that can contribute to the formation of tumours.
Currently, scientists are trying to determine how effective lignans and other chemicals in foods (phytochemicals) are at preventing cancer. They are also looking over evidence that suggests the omega-3 fatty acids in flax are potential anticarcinogens.
Health Benefits of Flax
Heart Disease
Studies show a diet high in ALA reduces the risk of heart disease by lowering cholesterol and by preventing the buildup of harmful deposits in arteries.
Cancer Prevention
As flax contains dietary fibre and the omega-3 fatty acid in the form of ALA, it can reduce the risk of cancer. ALA in flax slowed inflammation which led to cell growth in cancer.
Immune Disorders
The lignans and ALA in flax help prevent inflammation that affects the body’s immune system, useful for rheumatoid arthritis, psoriasis and lupus.
Diabetes
Studies show flax lowers blood glucose levels in healthy, young adults. Its effects on Type 2 diabetes are currently being investigated.
Constipation Relief
Studies in older adults show flax consumption helps increase the frequency of bowel movements.
Antioxidants
Antioxidants in flaxseed help stabilize polyunsaturated fatty acids and limit the production of free fatty acids known to enhance cancer growth.
In a St. Boniface Hospital/University of Manitoba joint research study, blood pressure levels dropped sufficiently to decrease the risk of a stroke by 50% and the risk of a heart attack by 30% with daily consumption of 30 grams of flaxseed.
Recommendation
It is recommended to consume 1-2 tablespoons of flaxseed a day to supplement your diet. To get the most value out of the flax seed it needs to be milled as whole raw flax seed tends to pass through the digestive system intact.
Keep milled flax seed in a cool, dry place or your freezer. If kept cool it has an average shelf life of one year.
For more information on the nutritional value of flax seed consult the Flax Council of Canada website at http://www.flaxcouncil.ca
Johnson Seeds is licensed by the Canadian Grain Commission.