The Benefits of Flaxseed

Is flaxseed the new wonder food? Preliminary studies show that flaxseed may help fight everything from heart disease and diabetes to breast cancer.

By Elaine Magee, MPH, RD

WebMD Expert Column

Some call it one of the most powerful plant foods on the planet. There’s some evidence it may help reduce your risk of heart disease, cancer, stroke, and diabetes. That’s quite a tall order for a tiny seed that’s been around for centuries: flaxseed.

Flaxseed was cultivated in Babylon as early as 3000 BC, according to the Flax Council of Canada. By the 8th century, King Charlemagne believed so strongly in the health benefits of flaxseed that he passed laws requiring his subjects to consume it. Fast-forward 13 centuries, and some experts would say we have preliminary research to back up what Charlemagne suspected all those years ago.

These days, flaxseed is found in all kinds of foods, from crackers to frozen waffles to oatmeal. The Flax Council estimates close to 300 new flax-based products were launched in the U.S. and Canada in 2010 alone. Not only has consumer demand for flaxseed gone up, agricultural use has also increased -- to feed all those chickens laying eggs that are higher in omega-3 fatty acids.

Although flaxseed contains all sorts of healthy components, it owes its healthy reputation primarily to three ingredientsOmega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.

  Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75-800 times more lignans than other plant foods.

    Fiber. Flaxseed contains both the soluble and insoluble types.

Other benefits

1. Flaxseeds are a a great source of fiber and work as a natural laxative. They are a great way to keep things regular.

2. Flaxseed oil contains concentrated amounts of alpha-linolenic acid (ALA), an omega-3 fat. Vegetarians and vegans often use this as a substitute for fish oil, although there are differing opinions over whether the Omega-3 in flaxseed oil is as beneficial as that in fish oil.

3. Ground flaxseed has been shown to work just as well as statins in lowering cholesterol.4. Flaxseeds are a good source of magnesium.5. Flaxseeds contain high levels of lignans. Lignans may protect against estrogen-dependents cancers such as breast cancer.

6. An ounce of ground flaxseed per day was shown to regulate estrogen levels in post-menopausal women.

7. Flaxseeds have been shown to protect post-menopausal women from heart disease.

8. Flaxseed decreases insulin resistance and may protect against diabetes.

9. Preliminary research in mice shows that flaxseeds may prevent or slow the spread of prostate cancer.

10. Studies in mice show that flaxseed may prevent or slow the spread of melanoma.

As with everything, moderation is key. Too many flaxseeds may cause negative effects. Just one tablespoon per day is enough in most cases. If you are unsure how much is right for you, ask your doctor how much he or she recommends.

Sources: American Cancer Society
**Easy to add to diet by adding to yogurt, toast and jam, salads,cereal,and  any veggie.