We have compiled some information about
both the Nutritional benefits and the health benefits
of Flaxseed we hope you find the following information
both interesting and encouraging enough to give our
products a try.
The fact is there is fat that is good for you. As more
and more clinical research continues to emerge, essential
fatty acids otherwise known as "the good fat"
is an important part of your daily diet. Approximately
73% of the fat in flax is polyunsaturated fat or essential
fatty acids. More than half of the fat in flax seed
is alpha-linolenic acid or omega-3 essential fats. These
good fats are termed essential because the human body
can not make it on its own and must get them from our
daily diet. Flax is one of the best ways to incorporate
these essential fats into our diet.
High in Fibre
Flax is a rich source of dietary fibre. Dietary fibre
accounts for about 28% of the weight of a whole flax
seed. According to the American Dietetic Association
and Dietitians of Canada, most North Americans currently
consume 12-17g of fibre a day. This is significantly
lower than what is recommended. Experts recommend a
dietary fibre intake of 25-35g a day as part of a healthy
diet. Scientific evidence reveals that high fibre diets
help to prevent or treat gastrointestinal disease, constipation,
cardiovascular disease, diverticular disease, colon
cancer, diabetes, iritable bowel syndrome, Crohn's disease,
hypercholesterolemia and obesity.
What makes flax seed stand out above other whole grains
is its mix of fibre. Flax contains generous amounts
of both insoluble (2/3 of fibre in flax) and soluble
fibre (1/3). Insoluble fibre (non-digestible form) helps
to decrease bowel transit time and increase bowel movements.
Soluble fibre (digestible form) helps to lower serum
cholesterol and blood glucose levels.
Lignans for Life
Flax seed is one of the richest sources of lignans.
According to Dr. Thompson of the University of Toronto,
flax contains 75 to 800 times more lignans compared
to wheat bran, oats, millet, rye, legumes, soybeans
and 66 other plant foods tested. Lignans are a branched
fibre and a powerful antioxidant. Lignans function to
strengthen cell walls and maintain cell structure. These
lignans are phytoestrogens or plant chemicals that have
shown to prevent breast, prostate and colon cancer.
The major phytoestrogen in flax is SDG (secoisolariciresinol
digylcoside).
Nutritional Benefits
Nutritional Facts
Nutritional Facts (Content of Flax Seed)
Protein 21%
Fat 42%
Polyunsaturates 30%
Omega-3 24%
Omega-6 6%
Monounsaturates 8%
Saturates 4%
Dietary Fibre 28%
Carbohydrate 6%
Other 3%
Heart Health
Trans fat and saturated fat are two types of fat in
certain foods, which today's health experts recommend
to be decreased in our daily diet because they raise
the level of low-density lipoprotein (LDL) or bad fat,
which can clog the arteries and furthermore lead to
heart attacks and strokes. Dietitians of Canada recommend
that 50-60% of the calories in a daily diet should come
from carbohydrates, 10-15% from protein sources, and
less than 30% from fat. Of the daily fat we consume,
less than 10% should come from saturated fat and trans
fat, 10-20% should be from polyunsaturated fat and monounsaturated
fat.
Flax contains 73% polyunsaturated fat, 18% monounstaurated
fat, only 9% saturated fat and 0% trans fat. Because
flax is high in polyunsaturated fat or the good fat,
it works to decrease bad fat or LDL levels in the body.
Studies have shown that lignans (SDG: secoisolariciresinol
diglucoside) and omega-3 fats (ALA: alpha-linolenic
acid) in flax appear to notably prevent cardiovascular
disease, coronary heart disease, and stroke.
Cancers
Prostate Cancer
More studies are needed on regular ground
flax comsumption and its effects on prostate cancer.
Few studies regarding alpha-linolenic acid (ALA) suggest
that it may have a beneficial role in treating prostate
cancer. The lignans (SDG) in flax appear to decrease
tumour growth of the prostate. This was evident in a
study involving 25 men with prostate cancer. The subjects
ate 30 g of ground flax a day for one month. The study
revealed that the men with prostate cancer had decreased
cancer cell growth when compared to a control group.
Breast Cancer
Research at the University of Toronto showed that when
newly-diagnosed breast cancer patients ate 2 tablespoons
of flax daily, lignans in flax inhibited their tumor
growth. Lignan metabolites also bear a structural similarity
to estrogens that bind to estrogen receptors and help
to prevent the growth of estrogen-stimulated breast
cancer.
Colon Cancer
Flax seed, the richest source of mammalian lignan precursors,
has been shown over the short term to decrease some
early markers of colon cancer risk. One study determined
that flax seed has a colon cancer protective effect.
Generous amounts of both insoluble (non-digestible form)
and soluble (digestible form) fibre are found in flax,
which improves bowel care, by easing digestion and relieving
constipation. Insoluble fibre increases stool weight
directly by absorbing water molecules into their structure.
Greater stool weights have been correlated with a reduced
risk of colon cancer.
Constipation
Because of its high fibre content, flax works as a laxative
and as a result, alleviates constipation. The hard outer
shell of flax seed absorbs water, which increases intestinal
bulk. Flax contains generous amounts of both insoluble
(2/3 of fibre in flax) and soluble fibre (1/3). The
insoluble fibre or the non-digestible form of flax,
when consumed, reduces bowel transit time and increases
bowel movements. Doses greater than 45 g of flax a day
produces a laxative effect.
More and more special/ long-term care homes are using
ground flax as a healthy and acceptable alternative
to fruit lax and bran to increase daily fibre intake
among residents.
Diabetes
Diabetes is a metabolic disorder that affects over 120
million people worldwide. One-third of those people
do not know they even have it. Diabetes results when
the body does not produce enough insulin or can not
use it properly. As a result, glucose builds up in the
blood and is excreted in urine. Untreated diabetes or
prolonged elevated blood glucose levels can result in
serious complications such as eye disease, kidney disease,
nerve damage, heart disease, infections and impotence.
The good news is that diabetes can be easily prevented
through simple changes in eating and daily activities.
Alpha-linolenic acid (ALA), dietary fibre, and lignans
(secoisolariciresinol diglucoside) are three nutrients
in flax that help to protect against diabetes by regulating
and lowering blood glucose levels.
Immune Function
The consumption of flax also suggests a positive role
on immune function. Immunity refers to the body's natural
or acquired resistance to a specific disease. Alpha-Linolenic
Acid (ALA) and lignans present in flax are postulated
to decrease inflammation and improve immune function,
which may have a suggested role in treating autoimmune
and inflammatory disorders such as rheumatoid arthritis
and lupus nephritits.
Rheumatoid Arthritis
Rheumatoid Arthritis is an autoimmune disease and is
the second most common form of arthritis, which means
inflammation of the joints. The omega-3 essential fatty
acids found in flax seed may help to prevent rheumatoid
arthritis by reducing inflammation and by improving
mobility.
Kidney Disease
Flax plays a beneficial therapeutic role in kidney disease,
which often involves destructive inflammatory, oxidative
and sclerotic processes. The two most common causes
of kidney disease are diabetes and high blood pressure.
Another cause is lupus, a syndrome that results from
severeal related autoimmune processes.
Menopause
Menopause refers to a woman's last menstrual period
or a year with no menstruation. During this time, women
will experience a variety of symptoms. Some of these
symptoms are hot flashes, night sweats, anxiety, mood
swings, memory loss, depression, weight gain and irritability.
There have been studies that suggest the omega-3 fatty
acid and lignan content (a phytoestrogen) present in
Flax seed. A hot flash is a sudden feeling of heat in
the upper part or all of the body. Red blotches may
appear on your chest, back, and arms. Flashes can be
as mild as a light blush or heavy sweating, enough to
wake you from a sound sleep, known as night sweats.
Most flashes last between 30 seconds and 5 minutes.
In one study, 25 menopausal women, either ate 40 g of
ground flax everyday or hormone replacement therapy
for 2 months, then switched to the other intervention
for an additional 2 months. Results of the study indicated
that ground flax was just as effective in improving
mild menopausal symptoms as hormone replacement therapy
(Lemay, Dodin, Kadri, et.al.).
