flaxseed Health Benefits

flaxseed Oil Health benefits, Side Effects

What is flaxseed an edible seed of the flax plant that is rich in omega 3 fatty acids.
Flaxseed Health Benefits Flaxseed being high in fiber content making it beneficial for digestive problems. It is rich in alpha linoleic acid that has potential health benefits for heart related diseases

flax plant
flaxseed constituents. flaxseed is rich in gamma-linoleic acid that has been proven to have many health benefits

flaxseed Side effects and warnings. flaxseed is considered safe at recommended dosages.


What is flaxseed

flaxseedScientific Name: Linum usitatissimum

Common names: Alasi, Aliviraaii, Brown Flaxseed, Brown-Seeded Flax, Common Flax, Echter Lein, Flachs, Flachssamen, Flax, Flax Hull, Flax Lignans, Flax Meal, Flax Seed, Gemeiner Flachs, Golden Flax, Graine de Lin, Kattan, Keten, Leinsamen, Lignanes de Lin

Flaxseed is the seed of the flax plant, which has been valued historically for its fiber. Flaxseed is most popularly known today for its many health benefits and are available as flaxseed oil, powder and in capsule form.

Flaxseed oil (also called linseed oil) comes from the seeds of the flax plant (Linum usitatissimum). a member of the genus Linum in the family Linaceae. Flax plant is native to India and the eastern Mediterranean but has since been grown through out the world including Canada, China, United States (Montana, Dakota, Minnesota, etc), Ethiopia, and all over Europe for its flexible fibers.

flax flowerThe flax is an erect annual plant growing to about 1.2 meter in height with the slender, lanceolate leaves about 30 cm in length and 3 mm wide. Common flax plant has slender, fibrous long stems while the blue flowers have five petals about 20 mm in diameter. Flax bears fruits that are about 7 mm in diameter containing several glossy brown (golden) seeds about 6 mm long.


Nutrients and Chemical Constituents of flaxseed


Nutrients Unit Value per 100.0g
Proximates
Water g 14.62
Energy kcal 351
Protein g 76.92
Total lipid (fat) g 0.04
Carbohydrate, by difference g 4.17
Sugars, total g 4.17
Minerals
Calcium, Ca mg 83
Iron, Fe mg 0.23
Magnesium, Mg mg 67
Phosphorus, P mg 83
Potassium, K mg 1042
Sodium, Na mg 1156
Zinc, Zn mg 0.15
Vitamins
Thiamin mg 0.035
Riboflavin mg 2.162
Niacin mg 0.675
Vitamin B-6 mg 0.023
Folate, DFE mcg_DFE 89
Vitamin B-12 µg 0.49

Source : USDA, National Nutrient Database for Standard Reference Release 24

Other Chemical Constituents of Flaxseed

Cyanogenic glycosides, L-glutamic acid, linamarin, linoleic acid, linolenic acid, mucilage, oleic acids, omega-6 essential fatty acids, omega-9 essential fatty acids.


Uses of flaxseed

Flax is cultivated and grown both for its seeds and for its fiber. Flax is the oldest identified fiber crop in the world with evidences that it was largely used in ancient times by the Egyptians to produce garments. Flax fibers are used to produce linen, fish nets, garments, ropes and papers. Other parts of the flax plant is also used in medicine, production of dyes, soaps, etc.

Medicinal Uses and Health Benefits of Flaxseed Oil
 
Flax seed is the source of flaxseed oil or linseed oil which is an edible oil widely used as a nutritional supplement. Flaxseed oil contains short-chain omega-3 fatty acids - an essential fatty acids (EFAs), which may offer some health benefits for cardiovascular diseases by lowering serum cholesterol level, reducing inflammation and decreasing platelet aggregation. Flaxseed oil supplements were also studied to have health benefits for patients with diabetes mellitus by decreasing insulin resistance and in relieving pain. Studies made in human and animal subjects have shown that flaxseed oil may reduce the risk of breast cancer and colon cancer.

Flaxseed being rich in fiber has been traditionally used to treat varieties of gastrointestinal conditions and offers health benefits for diarrhea, constipation, irritable bowel syndrome and sores and inflammation in the lining of intestines. Some studies suggest that it may interfere with the absorption of other medicines and thus it is recommended that flaxseed supplements be taken a few hours after taking a medicine. Flaxseed likewise being rich in fiber takes time to digest thus it creates a feeling of fullness and may offer health benefits for those who are obese and are trying to lose weights.

Other traditional health benefits from flaxseed oil include skin treatments for acne, eczema, psoriasis, boils, wounds, burns, and general skin irritation and inflammation.

 


Medicinal Uses and Health Benefits of Flaxseed oil

Flax seed is the source of flaxseed oil or linseed oil which is an edible oil widely used as a nutritional supplement. Flaxseed oil contains short-chain omega-3 fatty acids - an essential fatty acids (EFAs), which may offer some health benefits for cardiovascular diseases by lowering serum cholesterol level, reducing inflammation and decreasing platelet aggregation. Flaxseed oil supplements were also studied to have health benefits for patients with diabetes mellitus by decreasing insulin resistance and in relieving pain. Studies made in human and animal subjects have shown that flaxseed oil may reduce the risk of breast cancer and colon cancer.

Flaxseed being rich in fiber has been traditionally used to treat varieties of gastrointestinal conditions and offers health benefits for diarrhea, constipation, irritable bowel syndrome and sores and inflammation in the lining of intestines. Some studies suggest that it may interfere with the absorption of other medicines and thus it is recommended that flaxseed supplements be taken a few hours after taking a medicine. Flaxseed likewise being rich in fiber takes time to digest thus it creates a feeling of fullness and may offer health benefits for those who are obese and are trying to lose weights.

Other traditional health benefits from flaxseed oil include skin treatments for acne, eczema, psoriasis, boils, wounds, burns, and general skin irritation and inflammation.



Scientific Studies of flaxseed Health Benefits


Flaxseed Benefits for Breast Cancer

In a study published in Journal of  In Vitro Cellular & Developmental Biology – Animal, 2012 entitled “Flaxseed sprouts induce apoptosis and inhibit growth in MCF-7 and MDA-MB-231 human breast cancer cells” reported that Flaxseeds have shown to play a role in the prevention of cancer suggesting that flaxseed sprouts induce apoptosis and inhibit cancer cell growth, thereby demonstrating their anti-proliferative effects in breast cancer cells. This study may provide important information for devising dietary strategies to reduce breast cancer risk.
http://www.ncbi.nlm.nih.gov/pubmed/22438134

Flaxseed Benefits for Colon Cancer

In another study published in Asian Pacific Organization for Cancer Prevention Journal, 2011 entitled “Cancer chemopreventive potential of the egyptian flaxseed oil in a rat colon carcinogenesis bioassay - implications for its mechanism of action” the possible chemopreventive effects of natural Egyptian flaxseed oil on preneoplasia and cancer formation were investigated in a rat medium-term colon carcinogenesis bioassay and it was found out that the post initiation dietary administration of flaxseeds oil suppressed DMH-induced colon carcinogenesis in rats without significant side effects. The mechanism is likely to be through its inhibitory effects on early cellular proliferation and modulation of mucin secretion properties in the initiated colonic mucosa
http://www.ncbi.nlm.nih.gov/pubmed/22296388

Flaxseed Antioxidant Protective Activity Benefits the Kidneys from Drug Hepatotoxicity

In a study published in the Journal of Human & Experimental Toxicology. 2012 entitled “Studies on the protective effect of flaxseed oil on cisplatin-induced hepatotoxicity” have shown that among the numerous health benefits of flaxseed oil is its ability to protect the kidneys from the tissue-specific toxicity from Ciplatin – a potent chemotherapeutic anti tumor drug. . The results show that dietary supplementation of flaxseed oil in Cisplatin-treated rats ameliorated Cisplatin-induced hepatotoxic and other deleterious effects due to its intrinsic biochemical/antioxidant properties.
http://www.ncbi.nlm.nih.gov/pubmed/22249395

Health Benefits of Flaxseed Diet for Diabetes Mellitus Patients

In a study published in the Journal of Dietary Supplements entitled “An Open-Label Study on the Effect of Flax Seed Powder (Linum usitatissimum) Supplementation in the Management of Diabetes Mellitus” have reported that flax seed is a functional food that is rich in omega 3 fatty acids and antioxidants and is low in carbohydrates. A group of patients with diabetes mellitus were given a flaxseed rich diet and were compared to a control group who are on a regular diet. Results have shown a favorable reduction in total cholesterol (14.3%), triglycerides (17.5%), low-density lipoprotein cholesterol (21.8%), and apolipoprotein B and an increase in high-density lipoprotein cholesterol (11.9%) were also noticed to those who were fed with flaxseed rich diet. These observations suggest the therapeutic potential and health benefits of flaxseed in the management of diabetes mellitus with no side effects.
http://www.ncbi.nlm.nih.gov/pubmed/22432725

Anti-inflammatory, analgesic and antipyretic Action of Flaxseed Oil

A study published in the Indian Journal of Experimental Biology. 2011 entitled “Anti inflammatory, analgesic and antipyretic activities of Linum usitatissimum L. (flaxseed/linseed) fixed oil” have shown that the fixed oil of L. usitatissimum (flaxseed/linseed) inhibited PGE2-, leukotriene-, histamine- and bradykinin-induced inflammation. Flaxseed oil also inhibited arachidonic acid-induced inflammation, suggesting its capacity to inhibit both cyclooxygenase and lipoxygenase pathways of arachidonate metabolism. This flaxseed oil benefits dual inhibition of arachidonic acid metabolism, antihistaminic and antibradykinin activities of the oil could account for the biological activity and the active principle could be alpha-linolenic acid an omega-3 (18:3, n-3) fatty acid.
http://www.ncbi.nlm.nih.gov/pubmed/22403867

Health Benefits of Flaxseed for Digestive System and Constipation

In a study published in BMC Complementary and Alternative Medicine. 2012 entitled “Laxative effects of partially defatted flaxseed meal on normal and experimental constipated mice” have investigated the traditional health benefit derived from flaxseed as a dietary fiber supplement in the prevention and treatment of constipation. The study have shown that  M- and H-PDFM significantly increase small intestinal transit rates in constipation model mice. All dose of PDFM markedly shortened the start time of defecation and M- and H-PDFM significantly increase stool frequency and weight in both normal and constipation model mice. The study further suggested that dietary supplementation of flaxseed may benefit the digestive function facilitating the fecal output in normal and constipation conditions.
http://www.ncbi.nlm.nih.gov/pubmed/22400899

Flaxseed Protects Against Nuerologic Toxic Effects of Lead

In a study published in the Biological Trace Element Research. 2012 entitled “Flaxseed Oil as a Neuroprotective Agent on Lead Acetate-Induced Monoamineric Alterations and Neurotoxicity in Rats” have investigated the nueroprotective effect of flaxseed oil against lead exposure that causes a number of adverse side effects in both man and animals.
The study used rats injected with lead in different parts of the brain and were treated with flaxseed oil exhibited a marked improvement in most of the studied parameters as well as the immunohistochemistry features. These data indicated that dietary flaxseed oil provide protection against lead-induced oxidative stress and neurotoxic effects.
http://www.ncbi.nlm.nih.gov/pubmed/22395955

Flaxseed Diet can Lower Blood Cholesterol Level

Flaxseeds are a good source of dietary fibers, and a large proportion of these are water-soluble viscous fibers. It has been proposed that dietary fibers play a role in cardiovascular risk as well as body weight management. In a study published in Nutrition & Metabolism 2012 entitled “Flaxseed dietary fibers lower cholesterol and increase fecal fat excretion, but magnitude of effect depend on food type” the effect of flaxseed dietary fibers in different food matrices on blood lipids and fecal excretion of fat and energy in a double-blind randomized crossover study with 17 subjects were examined. Test results indicated that subjects fed with flaxseed drink and flaxseed bread resulted in decreased plasma total and LDL-cholesterol and increased fat excretion. The study further suggests that health benefits from viscous flaxseed dietary fibers may include lowered blood cholesterol and potentially play a role in energy balance.
http://www.ncbi.nlm.nih.gov/pubmed/22305169

Anti-inflammatory and Antiapoptosis Activity of Flaxseed.

Dietary flaxseed is a rich source of naturally occurring antioxidants and has been shown to reduce lung ischemia reperfusion injury in mice. This was the result of a study published in Journal of Surgical Research 2011 entitled “Dietary flaxseed protects against lung ischemia reperfusion injury via inhibition of apoptosis and inflammation in a murine model”. The study further suggests that dietary flaxseed is protective against lung ischemia reperfusion injury in a clinically relevant murine model, and this protective effect may in part be mediated by the inhibition of apoptosis and inflammation
http://www.ncbi.nlm.nih.gov/pubmed/21872269

Flaxseed Supplement Effective in Mitigating Radiation Treatment Effects

In a study published in BMC Cancer. 2011 entitled “Dietary flaxseed administered post thoracic radiation treatment improves survival and mitigates radiation-induced pneumonopathy in mice”  the antioxidant and anti-inflammatory health benefits of flaxseed were examined if there is a potential protective effect on lung tissues that were exposed to radiation treatment. Flaxseed supplement were administered to radiation exposed rats and its effect is examined. It was determined that dietary flaxseed supplement given post-XRT mitigates radiation effects by decreasing pulmonary fibrosis, inflammation, cytokine secretion and lung damage while enhancing mouse survival. The study further suggests that dietary flaxseed supplement may be a useful adjuvant treatment mitigating adverse effects of radiation in individuals exposed to inhaled radioisotopes or incidental radiation
http://www.ncbi.nlm.nih.gov/pubmed/21702963

Health Benefits of Flaxseed Supplements in Cardiovascular Disease

A study was done in the Institute of Cardiovascular Sciences, University of Manitoba, Winnipeg, Canada that was published in the Journal of Applied Physiology, Nutrition and Metabolism. 2009 entitled “Experimental and clinical research findings on the cardiovascular benefits of consuming flaxseed”, reported that the study intends to examine the health benefits and (or) reducing the risk of flaxseed supplements against chronic diseases. Multiple clinical dietary intervention trials report that consuming flaxseed daily can provide health benefits that include reduced circulating total cholesterol (TC) by 6%-11% and low-density lipoprotein (LDL) cholesterol by 9%-18% in normolipemic humans and by 5%-17% for TC and 4%-10% for LDL cholesterol in hypercholesterolemic patients, as well as lower various markers associated with atherosclerotic cardiovascular disease in humans. Evidence to date suggests that the dietary fibre and (or) lignan content of flaxseed provides the hypocholesterolemic action. The omega-3 ALA found in the flaxseed oil fraction also contributes to the antiatherogenic effects of flaxseed via anti-inflammatory and antiproliferative mechanisms. Dietary flaxseed may also protect against ischemic heart disease by improving vascular relaxation responses and by inhibiting the incidence of ventricular fibrillation.
http://www.ncbi.nlm.nih.gov/pubmed/19935863

Antioxidant and angiotensin converting enzyme-inhibitory properties of a flaxseed protein-derived high Fischer ratio peptide mixture

In a report published int the Journal of Agriculture and Food Chemistry 2010, showed that the hydrolysis of flaxseed proteins using thermolysin and pronase followed by mixing with activated carbon, centrifugation and filtration yielded a filtrate (peptide mixture) with a Fischer ratio (branched-chain amino acids/aromatic amino acids) of 23.65 and a phenylalanine + tyrosine content of 1.11%. Gel permeation chromatography showed that the flaxseed peptide sample contained mainly low molecular weight peptides (<4 kDa), this multifunctional flaxseed peptide mixture could be used to formulate food products with multiple human health benefits during liver diseases, oxidative stress and hypertension.
http://www.ncbi.nlm.nih.gov/pubmed/20218606

 


flaxseed Availability and Dosage

Where can I get a flaxseed?

Flaxseeds are available in most general grocery stores. While the flaxseeds oil, powder and capsules are available in most health and fitness stores.

Flaxseeds are also being marketed online such as in amazon.com and other specialty herbal and health sites such as Red Mill Organic Whole Flaxseed 24-Ounce Packages

Flaxseed oil should be refrigerated to extend it usable life. While grounded flaxseeds should be used within 24 hours. Powdered flaxseeds are available in a special mylar package to preserve active ingredients, it has to used though upon opening.

How to Take Flaxseed?

Children: It is best to ask a medical practitioner for the safest dosage. But in most condition 1 teaspoonful (tsp) of ground flaxseeds, or 1 tsp of fresh flaxseed oil is used for constipation. Flaxseed oil may be added to a child's food.

Adults: Grounded flaxseed is taken with water at 1 tablespoonful (tbsp), 3 times daily While flaxseed oil is taken 1 tablespoonfuls daily. The flaxseed capsules are taken at 1 to 2 capsules daily or follow physician’s advice or the recommended dosage in the product label.


flaxseed Side Effects and Warnings

The use of flaxseed for its variety of health benefits has long been established since ancient times and some of its efficacy has been recently confirmed through scientific research. However, use of herbs including flaxseed may result to unfavorable side effects at certain conditions and thus it is recommended that care should be taken. It is still best to seek medical supervision.

Flaxseed is considered safe for most people when taken at recommended amounts and duration.

Unripe or raw flaxseeds are not safe as it is considered poisonous.

While flaxseeds are used to treat gastrointestinal disorders, when taken at high doses, it may likely create side effects such as bloating, gas, stomach pain, constipation, diarrhea and nausea.

Flaxseed acts like estrogen in the body thus it may have side effects for women having hormone related health conditions. It is best to consult a medical practitioner before taking flaxseed supplements.

Pregnancy and Breast feeding: There is insufficient studies that determines potential side effects of flaxseed oil supplements for pregnant women and breast feeding mothers. While there are mixed medical opinion on the safe use of flaxseed oil supplements, it is best that a medical practitioner be consulted before taking flaxseed supplements during pregnancy or while breast feeding.

Flaxseed may have unfavorable side effects for those who suffer from bowel obstruction, inflamed bowel, or narrowed esophagus. Flaxseed is high in fiber and could make the condition worse.

Possible Interactions

Blood-thinning medications. The omega-3 fatty acids found in flaxseed oils may increase the risk of bleeding. It may react with blood thinners such as warfarin (Coumadin) or aspirin. Doctors’ supervision is recommended.

Diabetes Medications. Flaxseed may lower blood sugar levels. If you are taking medicines for diabetes, including insulin, you should use flaxseed (ALA) only under your doctor' s supervision.

Birth control pills or hormonal replacement therapy (HRT). Flaxseed may change hormonal levels and change the effects of oral contraceptives or HRT. Consult your doctor before taking flaxseed oil supplements.


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