The Facts on Flax: A Superfood for Your Health
Essential Fatty Acids: Why They Matter
If you’re interested in maintaining optimal health, you’ve likely heard about omega-3 and omega-6 fatty acids. But did you know that these essential fatty acids (EFAs) play a critical role in almost every part of your body? From nerve cells and cellular membranes to hormone-like substances called prostaglandins, these nutrients are essential for your body’s proper functioning.
To understand why EFAs are so important, let’s take a look at your cells. The health of your body begins at the cellular level: cells form tissues, tissues create organs, and organs build systems. Essentially, cells are the foundation of your entire body. When you’re deficient in EFAs, your cells’ membranes lose their ability to function properly. This affects how your cells regulate nutrients, hydration, and communication with other cells—processes that are essential for your overall health.
When cell membranes fail to function correctly, it can lead to a cascade of health problems. Here are just a few of the conditions associated with low levels of essential fatty acids:
Allergies
Heart Disease
Lupus
High Blood Pressure
Multiple Sclerosis
Arthritis
Eczema
Acne
Obesity
Depression
Attention Deficit Disorder (ADD)
As you can see, essential fatty acids are much more than a dietary buzzword—they’re crucial for your body’s overall well-being.
Fish Oil vs. Flax Seeds: Which Is Better?
When EFAs became a popular topic in health circles, many people turned to fish oil as their go-to source of omega-3 fatty acids. While fish oil offers benefits, it also comes with risks. Fish oil supplements have been known to raise cholesterol levels and can sometimes contain harmful contaminants like mercury. Fish consumption has also been linked to conditions such as bone decalcification (which can lead to osteoporosis), increased cancer risk, allergic reactions, constipation, and even cerebral hemorrhaging.
So, what’s a healthier alternative? Flax seeds. Not only are flax seeds an excellent source of both omega-3 and omega-6 fatty acids, but they offer a range of other nutritional benefits that fish oil lacks.
The Benefits of Flax Seeds
Flax seeds, also known as linseed, come from the Linum usitatissimum plant. They are packed with nutritional and therapeutic benefits, making them a true superfood. Here are some of the key health benefits:
Digestive Health: Flax seeds are rich in pectin and mucilage, giving them emollient and laxative properties. This helps lubricate your digestive tract and promotes healthy bowel movements, making flax seeds an excellent remedy for constipation.
Nutrient-Dense: Flax seeds are low in sugar but high in healthy fats and protein, making them a good choice for people managing diabetes or those looking to gain weight in a healthy way.
Protein Powerhouse: Flax seeds contain 28% protein, with an amino acid profile comparable to that of soybeans. They are also an excellent source of fiber, boasting a 41% fiber content.
Packed with Vitamins and Minerals: While flaxseed oil is beneficial for providing concentrated EFAs, it lacks the fiber, protein, and wide array of vitamins and minerals found in whole flax seeds. By choosing whole flax seeds, you get the full spectrum of nutrients, making it the better option for overall health.
While flaxseed oil can be beneficial when used topically (it's excellent for dry skin and conditions like eczema), the whole flaxseed is superior nutritionally when consumed.
Incorporating Flax Seeds into Your Diet
One of the best things about flax seeds is how easy they are to incorporate into your diet. Whether you’re a seasoned health enthusiast or just starting your wellness journey, flax seeds can easily be added to everyday meals.
Here are a few simple ways to enjoy the benefits of flax seeds:
Soak them overnight: Soak flax seeds in water overnight to form a gel, which can be used in baking as an egg substitute.
Grind them fresh: The most common and effective way to consume flax seeds is by grinding them fresh. One to two tablespoons of ground flax seeds can be added to oatmeal, smoothies, salads, or even pancake batter. Grinding the seeds helps release their medicinal properties and makes them easier to digest.
Why is grinding important?
The health benefits of flax seeds are only released when the seed is broken. Whole flax seeds may pass through your digestive system undigested, meaning you won’t absorb their nutrients.
The medicinal properties of flax seeds start to diminish within 24 hours of grinding, so it’s best to grind them fresh each day. A coffee grinder works perfectly for this, and it’s a small investment (typically under $15) that yields big health benefits.
Nutritional Highlights of Flax Seeds:
Omega-3 Fatty Acids: Two tablespoons of ground flax seeds provide over 140% of your daily recommended value of omega-3 fatty acids.
Fiber: Flax seeds offer 20% of your daily fiber intake in just two tablespoons.
Folates: You’ll also get 15% of your daily recommended folate intake, making flax seeds a valuable addition to a nutrient-dense diet.
Final Thoughts: Small Seeds, Big Impact
Incorporating flax seeds into your diet is an easy and natural way to boost your intake of essential fatty acids, fiber, and protein. Whether you’re looking to improve your digestive health, manage your weight, or simply get more nutrients, flax seeds offer an incredible range of health benefits.
So, the next time you think about reaching for a fish oil supplement, consider this: flax seeds provide a healthier, plant-based alternative with none of the risks associated with fish consumption. From boosting heart health to improving digestion, these tiny seeds pack a powerful punch.
Remember, health isn’t just about making big changes—it’s about small, sustainable choices. Start by adding a tablespoon or two of flax seeds to your meals each day and see how this simple addition can improve your overall well-being.
References:
Ask the Doctor: "Flaxseed Oil," reprinted from Vital Communication, Inc., 1999.
Mateljan, George. "Flaxseed": The World's Healthiest Foods. January 2008. http://www.whfoods.com.
Pamplona-Roger, George, et al.: "Flax." Encyclopedia of Medicinal Plants, 4th ed., Vol. II, Editorial Safeliz, Madrid, Spain, 2001, pp. 508-509.
Pamplona-Roger, George, et al.: "Fish and Shellfish." Encyclopedia of Foods and Their Healing Power, 2nd ed., Vol. I, Review and Herald Publishing Assoc., Hagerstown, MD, 2003, pp. 236-241.
Alpha Omega Labs, "Flaxseed," January 2008 http://www.altcancer.com.
