Flaxseed

Flaxseed has been used throughout the world for food, medicine, and fiber to make clothes, fishnets, and other products. The ancient Egyptians grew flax thousands of years ago, and it is now found throughout the world.

Flax is a rich source of dietary fiber that can help lower cholesterol levels. And flaxseed oil helps improve cardiovascular health. Long before people knew about the health benefits of flaxseed oil, they used whole and milled flax seeds as a laxative. The laxative effect comes from mucilage.

Flaxseed oil contains both omega-3 fatty acids and omega-6 fatty acids. Flaxseed oil is nature's richest storehouse of omega-3 fatty acids. Flaxseed oil contains more than twice as much omega-3 oil as fish oils, and it costs less than fish oils, ounce for ounce. Omega-3 oil has been shown to reduce the risk of arteriosclerosis. Flaxseed oil also contains plant nutrients like phytoestrogens. These are natural estrogen-like substances that can lessen the discomfort of menopause.

Plant Description

Flax is an annual plant that thrives in deep moist soils rich in sand, silt, and clay. The seeds in the flax plant are filled with flaxseed oil, sometimes called linseed oil. (Note: Commercial-grade linseed oil commonly used in furniture restoration is not meant for human consumption.) The husks of the seeds are rich in mucilage. Both the seed oil and mucilage have many nutritional and therapeutic properties.

What's It Made Of?

Flax products are made from the seeds found inside the fruits. The seeds contain fatty oils called alpha-linolenic acid (ALA) and linoleic acid. ALA is the omega-3 oil in flaxseed. Flax also contains other important substances like lignans, which may protect you against some types of cancer.

Available Forms

You can buy several types of products made from flaxseed. Ripe seeds, linseed cakes, and flaxseed oil are all available at health food or grocery stores. Flaxseed oil can be purchased in liquid form (to use in preparing food) or as softgels that you can take as a dietary supplement.

How to Take It

You can benefit from adding flaxseed oil to your diet if you have elevated cholesterol, angina, high blood pressure, psoriasis, eczema, rheumatoid arthritis, or multiple sclerosis.

Flaxseed oil reduces LDL (low-density lipoprotein) cholesterol (the body's "bad cholesterol") and lowers triglyceride levels. Research shows that flaxseed oil gives much better protection against heart attacks than canola oil or olive oil.

Taking flaxseed oil can reduce cancer risk. This is because flaxseed contains the richest sources of lignan building blocks, which play a major role in preventing cardiovascular diseases and cancer. New research indicates that the lignans in flaxseed have both short-term and long-term protective effects against colon cancer.

To make sure that you are getting both essential fatty acids and lignans in your diet, look for flaxseed oil that is rich in lignans. The best way to take flaxseed oil is to add it to foods like salad dressings. But you shouldn't use flaxseed oil for cooking because heat destroys the healthful fatty acids in flaxseed oil.

If you suffer from constipation, gastritis (stomach inflammation), or enteritis (inflammation of the small intestine), try adding flax-seed products to various dishes. Flaxseed is an excellent source of mucilage, which acts as a laxative. And be sure to always drink enough liquid, especially water, if you eat bruised, milled, or whole flaxseed.

Recommended dose:

• Flaxseed: 1 tbsp. whole or bruised (but not ground) seed with 150 ml liquid two to three times a day for gastritis and enteritis. 2 to 3 tbsp. bulk seeds taken with 10 times the amount of water as a bulk laxative
• Poultice: 100 g soaked in boiling water for 10 to 15 minutes, strained, placed in cheesecloth and applied
• Decoction (liquid prepared by boiling down herb in water): 15 g of whole seed simmered in 1 cup water for 10 to 15 minutes
• Flaxseed oil: 1 tbsp. oil daily, added to foods such as salad dressing

Precautions

You shouldn't have any side effects if you take the recommended doses of flaxseed or linseed oil. But if you eat a large quantity of flaxseed and don't drink enough water, you might get intestinal upset. If you're pregnant or nursing, you can add flaxseed and flaxseed oil to your diet. But be sure to not take more than the recommended dose and discuss with your health care provider first.

Possible Interactions

Flaxseed may slow down the absorption of oral medications or other nutrients if taken at the same time. Talk to your health care provider before taking flaxseed if you regularly take any prescription or over-the-counter medications.

Supporting Research

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