Flaxseed, a heart-healthy addition to your diet, have a rich history spanning over 5,000 years. Originally from the Mediterranean, flax has been used not only as a food source but also for its versatile fibers, which can be woven into linen cloth. Beyond its historical significance, flaxseeds are now prized for their potential health benefits, including reducing the risk of breast and prostate cancer.
Health Benefits and Component:
- Flaxseeds are particularly notable for their oil
content and lignan fibers.
- Flaxseed oil contains nearly twice the omega-3 fatty
acids found in fish oils, specifically alpha-linolenic acid (ALA).
- Lignans, abundant in flaxseeds, can bind to estrogen
receptors, potentially counteracting cancer-promoting effects on breast
and prostate tissue.
- Lignans also boost the production of sex
hormone-binding globulin (SHBG), which helps regulate estrogen levels by
removing excess estrogen from the body.
- Ground flaxseeds and purified lignan supplements (at
300 mg per day) have been shown to lower blood LDL cholesterol levels.
- Additionally, consuming ground flaxseeds may
contribute to reduced blood pressure.
New Research:
- A study investigated the impact of dietary flaxseed on
plasma cholesterol in patients with peripheral artery disease (PAD), some
of whom were taking statins.
- Participants consumed either 30 g of milled flaxseed
or 30 g of whole wheat daily for one year.
- Results showed a 15% reduction in circulating LDL
cholesterol within just one month of flaxseed consumption.
- Although statistical significance wasn’t reached in
all patients after one year, an interesting finding emerged in the
subgroup of patients taking both flaxseed and statins (n = 36). Their
LDL-cholesterol concentrations decreased by 8.5% compared to baseline
after 12 months, suggesting an additional benefit when combining flaxseed
with statins.
Takeaway:
- Adding ground flaxseeds to your diet can yield
significant health benefits.
- Opt for ground flaxseeds, as they release beneficial
compounds more readily than whole seeds.
- When purchasing ground flaxseeds, choose vacuum-sealed
packaging or refrigerated options to prevent oxidation and spoilage.
- Consider incorporating flaxseeds into your meals by sprinkling them on cereal, adding them to shakes, or mixing them with yogurt. They can also enhance the flavor of cooked vegetables.
Remember that flaxseed oil does not appear to have the same
cholesterol-lowering effect as whole flaxseeds. So, stick to the whole seeds
for maximum benefit! 😊🌿🌱
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