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Top Seed - With its Healing Powers, Flax is the next nutritional superstar. by Holly McCord, RD, with Linda Rao. Excerpt from Prevention, April, 1997 A field of flax in purple bloom? Irresistible! A bag of little flaxseeds in a health food store? Until now, a very tough sell. But that's about to change. Shoppers in the new millennium may see flaxseed as an important new superfood. Stocked inside this lowly seed are two impressive compounds looking more and more like foes of heart attacks, breast and colon cancer, arthritis, severe menstrual cramps - even depression. What's mind boggling is that flaxseed has more of these two compounds - lignans and alpha-linolenic acid - than any other food....by far! In fact, top flaxseed researcher Stephen Cunnane, PhD, of the University of Toronto, told us, "There's nobody who won't benefit from adding flaxseed to his or her diet." If you're clueless about how to do that - like most everybody - read on. Flaxseed is a winner you'll want on your team. Just the flax, ma'am Every fall Canadian flax farmers, the world's top producers, harvest hard, shiny flaxseeds - usually brown but sometimes gold - shaped like diminutive sesame seeds. What's inside each seed could be better health, spelled F-L-A-X: "F" is for Fiber. It's amazing how much fiber a little flax contains. Just 1/4 cup of ground flaxseed delivers 6 grams of fiber, as much fiber as 1-1/2 cups of cooked oatmeal! Studies prove that when flaxseed is added to the diet, harmful LDL cholesterol drops, while good HDL cholesterol stays put, probably due to all that fiber (including the soluble kind). Regularity improves, as well. And most Americans need more fiber. We average less than 15g a day, about half the amount health authorities recommend to help reduce the risk of colon cancer, heart disease, high blood pressure and diabetes. "L" is for Lignans. Here's where the flaxseed story starts racking up major points. Lignans are tantalizing plant-based compounds that can shrink existing breast and colon cancer tumors and stop new ones from getting started - at least in test-tube and animal studies. And flaxseed has staggering lignan levels. Many plant foods have some lignans, but flaxseed has at least 75 times more than any other. To get the lignans that are in just 1/4 cup of flaxseed, you'd need to eat about 60 cups of fresh broccoli - or 100 slices of whole wheat bread. The discovery of flaxseed as a lignan storehouse came by sheer chance says Kenneth Setchell, PhD, Children's Hospital Medical Center, Cincinnati. In a study in 1978, he and his colleagues unexpectedly found lignan levels in one patient several hundred times higher than had ever been seen before. The patient, it turned out, baked his own bread and always added flaxseed. Currently under way at the University of Toronto is the first study testing lignans against cancer in humans. One hundred women with breast cancer will eat a daily muffin with 25g of flaxseed to see if it might reduce the growth of their tumors between the time of diagnosis and surgery, according to Dr. Lilian Thompson, PhD, who leads up the study. Important: Muffins are not a substitute for medical treatment. If you have breast cancer, seek or continue conventional care. "A" is for Alpha-linolenic Acid. Back in January, we reported on mounting evidence that eating more omega-3 fats helps ward off fatal heart attacks, autoimmune diseases like rheumatoid arthritis, sever menstrual cramps and maybe even depression. Many researchers told us modern diets - even healthy ones - are routinely deficient in omega-3s. Once again, flaxseed turns out to be a mega-source, this time for the plant version of omega-3...called alpha-linolenic acid. The oil in flaxseed is about 50% alpha-linolenic acid. Canola and walnut oils, the next highest sources, have about 10%. But most foods have far less. It would take 25 cups of peanut butter, for example, to get the alpha-linolenic acid in just 1/4 cup of ground flaxseed. Although the animal version of omega-3 fat, found in fish oil, packs the most punch, research confirms that alpha-linolenic acid confers omega-3 benefits, too. So if you're a vegetarian or you don't eat fish regularly, says Dr. Cunnane, flaxseed is your best omega-3 bet. To get the most omega-3s, look for flaxseed oil in natural food stores. But to get the entire flax arsenal...omega-3s plus lignans and fiber...look for products that deliver the entire flaxseed milled fresh or click here. Note: You can use flaxseed, but not flaxseed oil, for baking; under sustained heat, flaxseed oil (added as a separate ingredient) oxidizes and should not be consumed. "X" is for Excellent move. Should you consider adding flaxseed to your diet? "Absolutely," says Dr. Setchell. In terms of safety, flaxseed has been consumed since the Stone Age - a rather venerable track record. Ironically, most flaxseed is used today to make an inedible product - linseed oil, a component of paints and varnishes. (The word linseed by itself is simply an alternate word for flaxseed.) Linseed oil is oil that's been chemically extracted from flaxseeds and denatured - oxidized - which makes it unfit for human consumption. Overcoming 'fear of flax'. "O.K., but how does this stuff taste?" you must be thinking. The verdict: Pleasantly Nutty. To get health benefits, researchers estimate you need anywhere from 6 to 25g a day (in ground flaxseed, that works out to 1 level measuring tablespoon up to 1/4 cup). Note: Because a few people are highly allergic to flax, start by using less than 1/4 teaspoon a day, increasing gradually if no reactions occur. Adding flax to your diet is easy: Try a sprinkle a day. Look for pre-ground flaxseed (it's like cornmeal in consistency) with vitamins C and E added to stabilize it against oxidation. Sometimes small amounts of vitamin B6 and zinc are added, too; flax researchers aren't convinced these are necessary. Sprinkle 1 or more tablespoons in hot or cold cereal, yogurt, salad dressing, soup or fruit juice. Once a package of pre-ground flaxseed is opened , keep it refrigerated; try to use within 6 months. Buy flax foods ready-made in breads, crackers and cereals.
The Proven Benefits of Flaxseed and LNA By Susan Smith Jones, PH.D. In the last 10 years a plethora of scientific studies have been released on flaxseed and its amazing oil, known as alpha-linolenic acid (LNA) or omega-3. At a recent conference held at the Flax Institute of the United States, scientists focused attention on flaxseed and its role in healing and preventing numerous degenerative diseases. Research and clinical experience demonstrate the following benefits from regular consumption of flaxseed: Cancers. For over 35 years, German lipid researcher Johanna Budwig has been using flaxseed oil successfully in cancer therapy. She has more than 1,000 documented cases of successful cancer treatment with flaxseed oil as the main treatment. In his New York City Clinic, the now deceased Dr. Max Gerson, used fresh flaxseed oil as the principal cancer fighting agent. More recent research shows that LNA's kill human cancer cells in tissue cultures without harming the normal cells. Breast, lung and prostate cancer cell lines were studied. As mentioned above, research evidence suggests that lignans may fight off chemicals responsible for initiating tumors and block estrogen receptors, which may reduce colon cancer risk. And according to Dr. James Duke of the U.S. Department of Agriculture, flaxseed contains 27 identifiable cancer preventative compounds.
Heart Disease. One of the unique features of flaxseed oil is that it contains a substance that resembles prostaglandins, which may well be part of its potent therapeutic value. The prostaglandins regulate blood pressure and arterial function, and have an important role in calcium and energy metabolism. No other vegetable oil examined so far matches this property of flaxseed oil. Similarly, LNA's blood-regulating capabilities prevent spontaneous blood clots caused by an excess of fatty acids derived from refined polyunsaturated oils. This has implications for preventing strokes if used at an early enough stage in a remedial lifestyle change using both exercise and improved diet.
Diabetes. Late-onset adult diabetes is suspected to originate partially from a deficiency of LNA's and an excess of saturated and trans fats in the diet. Although this syndrome can take as long as 30 years to emerge as a full blown disease, reversal of symptoms can occur with positive changes in the diet and proper supplementation of LNA from flaxseed oil. A concurrent lack of vitamins and minerals makes the disease worse. LNA's also may lower the insulin requirement of diabetics.
Inflammatory Tissue Conditions. LNA fatty acids decrease inflammatory conditions of all types. Inflammatory conditions are the diseases that end in "itis", including bursitis, tendonitis, tonsillitis, gastritis, ileitis, colitis, meningitis, arthritis, phlebitis, prostatitis, nephritis, splenitis, hepatitis, pancreaitis, otitis, etc., as well as lupus. Many of these inflammatory conditions may be eased by use of LNA's.
Skin Conditions. Pedigree show animals are fed linseed oil, made from flaxseed, to keep their coats glossy. Along the same lines, recent research has shown that skin conditions in humans, such as psoriasis and eczema, have improved dramatically when flaxseed and flax oil was added to the diet. Those skin conditions exacerbate from lack of LNA's in the diet. You will see that your skin gets smoother, softer and velvety from taking flaxseed oil regularly in your diet. It's also helpful for treating dry skin, dandruff and sun-sensitive skin.
Sexual Disorders. Dr. Budwig has found flaxseed oil to be a natural aphrodisiac. The most common physical cause of impotence in men and non-orgasmic response in women is blockage of blood flow in the arteries of the pelvis. Decrease of blood flow prevents full expansion (erection) of the penis and/or the clitoris. Thus, ejaculation and/or orgasm can not occur. The solution is to unblock narrowed arteries in general, and the consumption of flaxseed oil will help. Flaxseed oil is quickly gaining the reputation as one of the best aphrodisiacs of the 90's.
Calmness Under Stress. Many people find increased calmness to be the most profound effect of using fresh flaxseed oil. It brings on a feeling of calmness often within a few hours. This may be partly due to the fact that, under stress, LNA fatty acids appear to slow down the overproduction of stressing bio-chemicals like arachidonic acid which happens when we are chronically stressed.
Water Retention. The LNA and LA fatty acids in flax oil helps the kidneys excrete sodium and water. Water retention (edema) accompanies swollen ankles, some forms of obesity, PMS, and all stages of cancer and cardiovascular disease.
Vitality and Athletic Ability. One of the most noticeable signs of improved health from the use of flaxseed oil is progressive and increased vitality and energy. Flax increases metabolic rate and the efficiency of cellular production. It stimulates respiratory and cellular oxidation by which energy is produced which we experience as warmth. For athletes, or anyone wishing to reduce fat and create a fit, lean body, this is great news!
Other Conditions. LNA's are necessary for visual function (stress) as sperm formation. They often improve symptoms of multiple sclerosis. In fact, when LNA consumption is high, MS is rare. Flax oil also can be helpful in cystic fibrosis (LNA helps loosen viscous secretions and relieves breathing difficulties); some cases of sterility and miscarriage; some glandular malfunctions; some behavioral problems (schizophrenia, depression, bipolar disorder); allergies; addictions (to drugs or alcohol); and some deviant behaviors.
Flaxseed and Wheat Germ - A dynamic Duo by Kurt W. Donsbach, D.C., N.D., Ph.D. excerpts taken from booklet
Just think, you can: have better hair, skin and nail health, have better emotional health, help prevent heart disease, help prevent breast cancer, help prevent prostate cancer, help kidney function, help regulate blood sugar. News Release: "If the brain doesn't have the right fats, it will not work properly." International Journal of Clinical Practice Got that sinking feeling? Try flax seed - the oil it contains combats depression. A recent British study demonstrated that omega-3 fats reduce even severe forms of depression by normalizing brain chemistry! " This really does represent a breakthrough in the managing of individual depressions," declared the study's coauthor, Dr. Alexandra Richardson. "We really seem to be looking at a crisis here and it's all in the diet," said Dr. Richardson, senior neuroscience research fellow at the University of Oxford in England. "Increasing the intake of omega-3 fats offers no side effects, only nice cosmetic ones such as shiny hair, strong nails and healthy looking skin." Flaxseed and Your Kidneys A study on the effect of ground whole flaxseed on lupus sufferers was conducted at Victoria Hospital Research Institute and Department of Medicine in London, Ontario. The study shows that flaxseed may reduce the progression of kidney disease associated with lupus. The preliminary tests reveals evidence that the flaxseed may improve kidney function, support immune reactions, and reduce inflammation a levels of harmful blood lipids. The dosage given which provided the most results was 30 grams per day or 2 heaping tablespoonfuls of freshly ground flaxseeds. Ground Flaxseed Improves Blood Sugar Levels Ground flaxseed may help to regulate blood glucose levels, especially when incorporated into certain foods which have a relatively high glycemic response, such as bread, according to new research. Study author Sarah Booth notes that "it has been suggested that flaxseed may help to reduce the risk of heart disease and cancer due to it's relatively high concentration of both alpha-linolenic acid and non-starchy polysaccharides." When 15 healthy women were tested eating scones containing flaxseeds or just regular scones with white flour, it was determined that there was a significant difference between the rising blood glucose values following consumption of the flaxseed scone in comparison with the white flour scone. The flaxseed scone produced a much more gradual rise in blood glucose. This modulation of the blood sugar can be very significant for diabetics and those who suffer from hypoglycemia or low blood sugar. Flaxseed and Heart Disease Flaxseed is now gaining considerable attention as a food for its possible role in lowering the risk of heart disease. As an excellent source of alpha-linolenic acid, and omega-3 fatty acids, flaxseed is currently being investigated for possible heart health benefits. Research has suggested that the omega-3 fatty acids specifically found in fish reduce total cholesterol, LDL-cholesterol and triglyceride levels. The omega-3 fatty acids in flaxseed are not identical to those found in fish, but the body converts them to the same ones. In addition to its omega-3 fatty acid content flaxseed contains significant amounts of soluble fiber, mainly in form of mucilage gum. This is similar to the fiber found in oat bran and pectin, both of which are known to lower blood cholesterol levels. As a side benefit, these mucilaginous gums assist the entire digestive tract to move along smoothly, preventing fermentation, putrefaction and constipation. Flaxseed and Cancer Researchers at the University of Toronto are testing flaxseed on women who have been diagnosed with breast cancer. They have found that flaxseed is a potent source of lignans, which are plant compounds that may interfere with the development of breast cancer by binding with estrogen and reducing its stimulatory effect on cancer cells. Flaxseed contains up to 800 times as much lignans as other foods. During the study (remember these women had been diagnosed with breast cancer) the women consumed a minimum of 25 grams of freshly ground flaxseed. Several biomarkers, including the rate of tumor growth, were checked to determine any changes that may be linked to lignan ingestion. Although the study is not complete, there has been several indications that the flaxseed supplemented women had a slower cancer growth and decreased blood cancer markers (an indication of less cancer activity). In a study reported on WebMD "the investigators found that flaxseed oil's ability to reduce tumor growth is comparable to tamoxifen." In another study at Duke University Medical Center on prostate cancer, it was determined that the lignans found in flaxseed bind the androgenic hormones which stimulate prostate cancer. The men were on a flaxseed-supplemented diet for an average of 34 days. Ground flaxseed which had been vacuum-packed was used because of the tendency to go rancid so quickly. The men were instructed to sprinkle 3 rounded tablespoons of the flax on their cereal or mix it into juices, yogurt or applesauce. Researchers reported good compliance and said it was tolerated well because the taste was pleasant. At the end of the one month study, the researchers reported that the men had significant decreases in cholesterol, total testosterone and free testosterone. While there was a decrease in testosterone levels, they noted that none of the participants in the study suffered decreased libido or sexual dysfunction. There was also a decrease in PSA scores for those with relatively early stage cancer. Even during this short period (34 days) it was noted that there were lower cancer cell proliferation rates and significantly higher rates of apoptotic cell death (cancer cell suicide). |
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