Flax helps the body fight back
Denver Post, Wednesday, May 29, 2002
By Kimberly Lord Stewart, Special to the Denver Post
Flax helps the body fight back
According to folklore, in the eighth century King Charlemagne
considered
flaxseed so important to the health of his kingdom that he passed laws
requiring its regular consumption.
The tiny brown seed has regained its place in the 21st century, all
because of the newfound knowledge about the importance of fats.
No longer the "f" word, good fats, in particular essential fatty acids
(EFAs), can help improve heart health, balance hormone function and
boost the immune system.
There are two types of EFAs that the body cannot produce - omega-3s and
omega-6s, the latter of which most Americans get enough of from seed
oils, such as corn and safflower oils.
It's the elusive omega-3 fatty acids that most of us are lacking. Good
sources of omega-3s are walnut oil, canola oil, extra-virgin olive oil,
fish, fish oil pills, fortified eggs and flaxseed. Additionally,
flaxseed has the added benefit of substances called lignans - a type of
phytoestrogen also found in soy products. Flaxseed has the highest
known
levels of lignans from any food source.
It is the combination of omega-3s and lignans that make flaxseed a
useful food for women. The omega-3s help reduce heart disease and the
lignans have a mild estrogenic effect.
And as woman age, the balance of estrogen becomes more difficult to
maintain and can increase heart-disease riwhich is why doctors
recommend
that premenopausal and menopausal women eat at least 2 tablespoons of
ground flaxseed per day.
Nutritionists and doctors recommend eating the ground seeds because the
whole seed is not digestible.
Flaxseed oil makes a great addition to salad dressings. And although
healthful, the oil does not contain fiber or the amount of lignans as
the seeds. The ground seeds can be sprinkled on hot or cold cereal or
put in baked goods (see the muffin recipe below).
So is flaxseed for everyone?
It depends. Because of flaxseeds' effect on hormone levels, preliminary
research is emerging about the role flaxseeds might have in lessening
the risk of prostate cancer.
Doctors also advise pregnant and nursing women to avoid flaxseed
because
of its estrogenic properties, which can affect hormone levels. However,
positive research shows flaxseed might help reduce breast cancer growth
in women.
Dr. Lisa Corbin Winslow, medical director at the Center for Integrative
Medicine at University of Colorado Hospital, says that until the data
are conclusive, a conservative approach may be best. "I like to let my
patients choose based on their personal comfort levels of risk and
benefit - much like choosing a mutual fund."
So if you have health concerns or risks, speak with your doctor about
whether flaxseed should be a part of your regular diet.
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