Flaxseeds for Ultra Wellness

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Gandhi said, "Wherever flaxseed becomes a regular food item among the people, there will be better health."

The benefits of Flax were known to the Ancients. Hippocrates recommended eating them for inflammations of the mucous membranes. In the 8^th-century King Charlemagne of France actually passed a law requiring his subjects to eat flax to stay healthy.

Flax seed is the richest source of omega 3 found in nature. It contains lignans that have anti-viral, anti-bacterial, anti-fungal and anti-cancer properties. Flax seeds have the richest source of lignans, 100 times more than the next best source, wheat bran. The majority of lignans is found in the seed, giving it an advantage over flax oil. Flax seed also contains lecithin which emulsifies fat and cholesterol. These little seeds improve digestion, help stabilize blood glucose levels, fight tumor formation and enhance cardiovascular health. 

 
Whole flax seed (ground meal, powder or intact seed) contains 28% dietary fiber, (7 – 10% soluble fiber, 11 - 18% insoluble fiber), 40% fat (73% of it being polyunsaturated fatty acids), and 21% protein. Other flax seed nutrients include vitamins E and B, sterols, and mineral nutrients such as calcium, magnesium, iron, and potassium. More than 50% of the fat in flax seed is an essential fatty acid called omega-3 fatty acid (alpha-linolenic acid, ALA ), which stated above makes flax seed the richest plant source of omega-3 fatty acid. Flax seed is rich in antioxidants, such as lignans (also a phytosterogen) and other phenolic molecules.

flax fights cholesterol  

The consumption of flaxseed is associated with a reduction in total cholesterol, including the LDL (bad) cholesterol and triglycerides. Study after study has shown a positive response to eating ground flax seed daily. Eating low fat foods, increasing your exercise, limiting the salt, sugar and eating flax seed daily are a few ways that you can win the battle against high cholesterol.

flax fights diabetes

Nutritionists are instructing their diabetic patients to eat flax daily. It has been discovered that the omega-3 fat and high fiber in flax may play a role in the fight against diabetes. In a study conducted by the University of Toronto, participants who ate flaxseed bread had blood sugar levels 28% lower an hour after eating than their counterparts who ate bread without flax seeds. 
 
flax fights cancer
Flaxseed is high in lignans, up to 800 times the amount as in any tested plant food. Lignans (a phytoestrogen) have been called by H. Adlercreutz (in his article “Phytoestrogens: Epidemiology and a Possible Role in Cancer Protection”), natural cancer-protective compounds. Flax seed is also high in alpha linolenic acid (ALA) which has been found to be promising as a cancer fighting agent. The American National Cancer Institute has singled out flaxseed as one of six foods that deserve special study. Flax seed's high fiber aspect is also beneficial in the fight against colon cancer. Epidemiological studies note that diet plays a major role in the incidence of colon cancer. Research has shown that increasing the amount of fiber in your diet reduces your colon-cancer risk. Flax seed, high in fiber, lignans, alpha linolenic acid, is a key player in the fight against cancer, particularly breast and colon cancer.

flax fights constipation
Flax is high in both soluble and insoluble fiber. One ounce of flax provides 32% of the USDA’s reference daily intake of fiber. Flax promotes regular bowel movements because it is high in insoluble fiber. Flaxseed's all natural fiber helps to absorb water, thereby softening the stool and allowing it to pass through the colon quickly. When adding fiber to your diet, it is important to make sure that you are drinking at least eight glasses of water daily. Without enough liquids, fiber can actually cause constipation. In the fight against constipation exercise, eat fruits and vegetables, drink eight glasses of water daily and add two to four tablespoons of flax to your daily regime.

flax fights inflammation
Flax is high in Omega 3 essential fatty acids. That’s good news for people who suffer from inflammatory disorders, including rheumatoid arthritis. Health experts, such as former Surgeon General C. Evertt Koop, recommend eating foods high in Omega 3’s for people suffering from rheumatoid arthritis. It is the inflammation within the joints that cause so much of the pain associated with arthritis. The January 1996 issue of the American Journal of Clinical Nutrition reported that the participants in a study that took flax oil daily reduced inflammatory responses by as much as 30%.

flax for hormones
Flax, like soy, is a phytoestrogen. Phytoestrogens are estrogen-like substances that are found in plants. Flax is the richest known plant source of phytoestrogens. Phytoestrogens act as a natural hormone therapy and help to stabilize hormonal levels. This stabilization of hormonal levels helps to lesson the symptoms of menopause and PMS.

Intake of flaxseed on a daily basis results in hormonal changes that are beneficial to women of all ages. In menstruating women who consumed 10 grams (about 2 teaspoons) of flax seed on a daily basis, significant hormonal changes have resulted. These changes are similar to those seen after consumption of soy isoflavones. Positive effects included fewer cycle changes, along with a reduction in ovarian disfunction. This, in turn, may decrease the development of breast and other cancers. As women reach menopause, the level of estrogens in their body decreases. This not only gives rise to menopausal symptoms, but also increases the risk of disease, including cardiovascular disease and osteoporosis. In post-menopausal women the protective effects of lignans is due primarily to their estrogenic activity. Lignans have even been proposed as an alternative to hormone-replacement therapy in post-menopausal women.

flax fights heart disease
Heart disease, a giant killer in America, has claimed the lives of too many of our family and friends. Years of a sedentary lifestyle, super size meals and processed foods has finally caught up with us. Flax seeds can help. Numerous studies have been done on the effect of flax on heart disease, yielding many positive findings. Flax has been found to help reduce total cholesterol, LDL levels (the bad cholesterol), triglycerides. Flax helps to reduce clotting time and thereby reduces the chance for heart attacks and strokes. Regular intake of flax protects against arrhythmias and helps keep the arteries clear and pliable.

flax and the immune system
Research has found that eating flax daily favorably affects immunity, the body’s ability to defend itself successfully against bacteria and viruses. Two components of flax, lignans and ALA (alpha-linolenic acid), have been found to affect immune cells and compounds that control immune reaction.

flax fights "the blues"
It’s that tired feeling that a good night's rest won’t shake… that listless down in the dumps feeling that you just can’t get rid of. We call it “the blues”, otherwise known as atypical depression, the most common form of depression. Preliminary research suggests that eating a diet rich in flax could slash your risk of ever feeling “down in the dumps”. Follow up studies show that just 2-3 tablespoons of flax daily can help up to 2/3rds of severely depressed women bounce back within eight weeks. Flax, says Udo Erasmus, PhD, has a mood boosting ingredient: docosahexaenoic acid (DHA) that is essential for the proper function of brain cells, yet up to 85% of women aren’t getting enough of it. Early research conducted by Dr. Martha Clare Morris of Chicago’s Rush-Presbyterian-St. Luke’s Medical Center notes that a diet rich in omega-3 fatty acids is believed to be important for brain development. She stated that some participants in the study saw a decreased risk of Alzheimer’s from eating a diet high in Omege-3 fatty acids(Flax is the richest source of Omega 3’s in the plant kingdom). More research is needed in the area of flax and its relation to depression and brain function, however preliminary research is very promising.

flax for weight management 
Research indicates that including flaxseed in your daily diet can help you manage your weight. Besides stabilizing your sugar levels, flax expands five times in bulk when ingested. Flax taken half an hour before meals will help you eat less, so you will lose weight while simultaneously strengthening your immune system.

flax for skin, nails & hair
The essential fatty acids in flaxseed are largely responsible for its skin-healing powers. Dry skin, acne, rosacea, eczema and psoriasis often respond to the flaxseed’s anti-inflammatory actions and overall skin-soothing properties. Flaxseed has been shown to contribute to strengthen and fortify hair and work to nourish dry or brittle nails, stopping them from cracking or splitting. Flaxseed oil makes skin very soft. Local Flaxseed oil massage is best anti-wrinkle therapy. Flaxseed is edible cosmetic. It is your natural beautician.

In addition, German and French researchers also suggest that flax seed oil supplements may protect skin against reddening. According to findings published in the British Journal of Nutrition, the omega-3-rich flax seed oil can decrease skin roughness and scaling. Subjects who took flax seed oil supplements for 12 weeks saw an increase in blood levels of ALA (alpha linolenic acid), an omega-3 fatty acid. When an irritant was applied to the subjects’ skin, the researchers noted a 45% decrease in reddening of the skin in the flax seed oil group.

Some say that flax seed diminishes wrinkles. They notice plumper, more elastic and tight skin after using flax seeds daily for a few months.

The Seed Instead of the Oil
 
The benefits of flax, especially flaxseeds, aren't limited to essential fatty acids. In fact, experts agree that if you're going to use one or the other, go for the seed over the oil.

"When you eat the seeds, you get all of the benefits of the oil plus soluble fiber," Bowden says. "Study after study shows that a high fiber diet is associated with healthier outcomes." Fiber improves digestion, controls blood sugar levels and suppresses appetite.

Just 4 tablespoons of flaxseed meal provide 6 grams of protein and 8 grams of fiber. Flaxseeds are also a rich source of lignans, an important antioxidant. Never purchase premade, ground flax. Grind your own flax seeds fresh in a coffee grinder and eat immediately.
Just don't go overboard. Too much flax can wreak havoc on your digestive tract, producing a laxative-like effect. So people with diarrhea, irritable bowel syndrome, diverticulitis or inflammatory bowel disease may want to steer clear. About 4 tablespoons a day will provide you with all the fantastic benefits.
 
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