There is a constant rise in hormone related cancers, ADHD, diabetes and heart disease; unfortunately, Tulsa is not the exception to the rule. It is important we step back and take a look at what we are consuming and whether we are providing our bodies with the right nutrients. That frozen, microwaveable, 98 cent meal may be good for your pocketbook, but most likely will not be the nutrient powerhouse your body needs. Everyone, including Tulsa, is always looking for that "magic pill" to help with every ailment one can encounter. Well, flax seeds come pretty close to it. Flaxseedpro.com has provided an excellent report on this nutty powerhouse:
Nutritional Profile
Flaxseeds are an excellent source of omega-3 essential fatty acids. They are a very good source of dietary fiber and manganese. They are also a good source of folate and vitamin B6 as well as the minerals magnesium, phosphorus, and copper. In addition, flax seeds are concentrated in lignan phytonutrients.
Recommended Daily Amounts
Whole Flax Seed: Typically passes through without digesting, but limit to 5 tablespoons per day.
Milled Flax Seed: 1 Tablespoon, 2-3 times daily (Recommended 2-4 tbsp daily)
Oil Flax Seed: 1-2 Tablespoons daily
Health Benefits
The National Cancer Institute has released a report stating that flax as a food has been identified as having potential cancer fighting properties especially in hormone sensitive cancers, such as breast and prostate cancer. The US Department of Agriculture has stated that flaxseed contains 27 identifiable cancer preventative compounds.
Flax and Breast Cancer
A study performed at the University of Toronto and Princess Margaret Hospitals in Toronto found that women with breast cancer benefited from flaxseed. The study followed 9 women with newly diagnosed breast cancer tumors. One group of women were eating 25 grams of ground flax in a muffin each day and the other half were given a control muffin that was whole-wheat flour. The study lasted for approximately five and a half weeks and the women that ate the flax muffins showed significant reductions in breast cancer cell proliferation and the tumor growth was smaller compared with the women eating the whole-wheat flour muffins.
Flax and Prostate Cancer
Prostate cancer is a hormone-sensitive cancer meaning tumor growth is linked by the sex hormone called testosterone and the metabolite called dihydrotestosterone. A study led by Duke University Medical Center found that flaxseed appears to stop the formation of prostate tumours. The findings showed that the compounds, called lignans, may be able to interrupt the process of the cells dividing and becoming cancerous.
The study included men that were scheduled for a prostatectomy and gave them 30 grams of flaxseed for 30 days prior to their surgery. The men that took the flaxseed along with a low-fat diet were compared to the men that were only following a low-fat diet and also men that made no adjustments to their diet.
The tumours were then removed and analyzed by the researchers and they found that the men who had taken the flaxseed had slower growth rates of their tumors. The scientists believe that the lignans in flaxseed might work by choking the blood supply off to the tumors, in essence stunting their growth.
Flax and Osteoporosis
Researchers from Oklahoma State University found from tests on postmenopausal women that flax had a positive effect on their bones. The lignans and ALA in flaxseed may help in preventing bone loss and osteoporosis by blocking the production of prostaglandins and decreasing the rate of bone resorption, which increase bone loss.
Flax and Kidney Disease
Researchers at the University of Toronto found that ground flax reduced the inflammation of the kidneys and improves the function of patients with chronic, inflammatory autoimmune disease with major health consequences, including renal failure, arthritis, thrombosis, and seizures. Patients with these conditions were given 15-45 grams of flax on a daily basis for a total of four weeks and they showed improved kidney function and reduced inflammation.
Flax and Immune System
Studies from the University of Toronto regarding the effects of flaxseed on the immune system have favorably shown that the body’s ability to defend itself against bacteria and viruses is increased with the use of flaxseed.
Flax and ADHD
The Department of Foods and Nutrition at Purdue University have found that boys who have been diagnosed with ADHD had significantly lower concentrations of certain EFAS in their blood. The use of flaxseed to increase this EFA level is a safe and beneficial treatment.
Flax and Colon Cancer
A Canadian study published in the Journal of Nutrition followed 1,095 people that were diagnosed with colon cancer and 1,890 people who were cancer-free. The participants had to complete a questionnaire about their diet and provide blood samples. The participants who had a larger amount of lignan-rich foods in their diet has a 27 percent lower risk of colon cancer compared with the other group who had the lowest amount of lignans in their system. Those who had the highest level of isoflavones had a 29 percent lower risk of developing colon cancer compared with people who consume very small amounts.
Flax and Diabetes
The University of Manitoba is currently studying the effects of ground flax and flax oil on blood glucose and insulin levels in people with type 2 diabetes. In the study so far flax consumption lowers the blood glucose level in healthy young adults. One study had six healthy volunteers fast overnight and in the morning they consumed a test meal containing 50 grams of bread with either ground flax or white flour. The blood glucose response was 28% lower after eating the flax bread compared with the white flour bread.
(Source: University of Maryland Medical Center, Dictionary.com)
High Cholesterol
Flaxseed is one of the richest sources of alpha-linolenic acid (ALA), that is, the parent compound of Omega-3 fatty acids.
Studies have shown that those following the Mediterranean diets have superior HDL cholesterol levels, due to the strong emphasis on a balance between Omega-3, Omega-6 and Omega-9 fatty acids.
HDL – High Density Lipoprotein, “a blood constituent involved in the transport of cholesterol and associated with a decreased risk of atherosclerosis and heart attack.”
Typical foods encouraged for consumption in the Mediterranean diet include whole grains, roots and green vegetables, fruit, fish, poultry, olive and canola oils, and ALA (e.g. Flaxseed and Walnuts).
“Flaxseed and flaxseed oil have been reported to possess cholesterol-lowering properties in laboratory studies.” This is due to ALA inhibiting the production of triglycerides and Very Low Density Lipoprotein (VLDL, bad cholesterol) in the liver.
Heart Disease
The occurrence and recurrence rate of heart disease has been reportedly lower with the consumption of foods abundant in ALA. This effect is achieved through biological mechanisms, including but not limited to reduction of inflammation and an increase in the blood vessel health. Studies have also reported that lowered blood pressure is another benefit provided by ALA that may reduce the risk of heart disease.
Menopausal symptoms
Some studies have reported that flaxseed may be an effective hormone replacement therapy alternative for women with mild menopausal symptoms including but not limited to mood disturbances and hot flashes. It has also been reported to reduce blood sugar levels.
Lignans from flaxseed
Lignans are plant compounds that have properties similar to the natural hormone we know as oestrogen. They also carry anti-oxidant properties.
Though studies have shown that lignans have had influences on the prevention and treatment of various cancers, data is minimal on the mechanics of how and why this happens.
In Colon Cancer, studies have shown that lignans can slow down the growth of colon cancer cells, as well as reduce the overall numbers of cells considered to be abnormal. Abnormal cells can be signifiers for the beginnings of colon cancer.
Lignans effect with Prostate Cancer has shown conflicting reports, where one study provides results of a decreased rate of tumor growth, while another study results that consumption of flaxseed may actually stimulate tumor growth in men with advanced prostate cancer.
In the area of Skin Cancer, there have been studies done on animals which suggest that in the area of protection and prevention, the spread of cancer from the skin to the lungs can be inhibited.
Medical Warning - Possible Interactions
Source: University of Maryland Medicine Center
Flaxseed supplements may alter the effects of some prescription and non-prescription medications. If you are currently being treated with any of the following medications, you should not use flaxseed without first talking to your health care provider:
Blood Thinning Medications -- Omega-3 fatty acids may increase the effects of blood thinning medications, including aspirin and warfarin. While the combination of aspirin and omega-3 fatty acids may actually be helpful under certain circumstances (such as heart disease), they should only be taken together under the guidance and supervision of a qualified health care provider.
Diabetic Medications -- If you are taking medicines for diabetes, including insulin, you should only use flaxseed (ALA) under the supervision of a qualified health care provider.
Oral Contraceptives or Hormonal replacement therapy (HRT) -- Flaxseed may alter hormonal levels and alter the effects of oral contraceptives or HRT. Only use flaxseed under the supervision of a qualified health care provider if you are taking hormonal altering medications such as oral contraceptives or HRT.
Other -- Flaxseed may slow down the absorption of oral medications or other nutrients if taken at the same time. Try to avoid taking flaxseed at the same time of day as medications and other supplements. Take the flaxseed either 1 hour before or 2 hours after taking any prescription or non-prescription medicine or dietary supplement.
Benefits of the Omega-3 Fatty Acids
(Source: Canadian Council of Flax)
Due to the large amounts of Omega-3 found in flax seeds, looking at this fatty acid and its other beneficial properties may help us understand the good factors of the flax. Although several research studies point to fish oils as the source of Omega-3 fatty acids, it is a known fact that flax seeds are another abundant source of the same fatty acids.
1. Oils rich in the Omega-3 fatty acids may help prevent depression, stabilize the moods of maniac-depressives, and alleviate symptoms of schizophrenia.
University of California's Johnsson Cancer Center, Los Angeles, CA health.com
2. Flax seeds are one of the few substances known to lower concentrations of triglycerides (fatty substances) that pose a cardiovascular risk, in the blood.
J Raloff Science News
3. Increasing the amount of Omega-3 fatty acids has direct effects on serotonin levels.
Andrew Stoll M.D.1999 Archives of General Psychiatry
4. Oils rich in omega-3, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) help prevent heart disease, depression, and cancer.
Hans R. Larsen, Msc chE "Fish Oils: The Essential Nutrients" International Health News
5. Research has shown that supplementation with fish oils can markedly reduce interlukin-1beta production and results in a significant reduction in morning stiffness and the number of painful joints in rheumatoid arthritis patients.
Darlington, L Gail and Stone, Trevor W. Antioxidants and fatty acids in the amelioration of rheumatoid arthritis and related disorders. British Journal of Nutrition, Vol. 85, March 2001, pp.251-69. Oilofpisces.com
6. Several clinical trials have concluded that eating fish regularly or supplementing with fish oils can reduce the risk of sudden cardiac death by as much as 50%.
Bigger,J. Thomas and El-Sherif, Tarek. Polyunsaturated fatty acids and cardiovascular events: a fish tale. Circulation, Vol.103, February 6, 2001, pp623-25 (editorial). Oilofpisces.com
7. Researchers at Mayo Clinic report that supplementation with fish oils, EPA and DHA is highly effective in slowing down the progression of IgA nephropathy, a common kidney disease.
Donadio, James V.,et al. A controlled trial of fish oil in IgA nephropathy. New England Journal of Medicine, Vol 331 November 3, 1994, pp1194-99
Van Ypersele de Strihou, Charles. Fish oil for IgA nephropathy? New England Journal of Medicine, Vol 331, November 3, 1994, pp 1227-29 (editorial). Oilofpisces.com
8. Epidemiological studies have shown that populations with a high intake of fish oils have a lower incidence of inflammatory diseases such as asthma.
Dry J. and Vincent D. Effect of a Fish oil diet on asthma: results of a 1-year double bind study. Int Arch Allerguy Appl Immurol, Vol.95, 1991,pp.156-57. Oilofpisces.com
9. Researchers at The University of Tromso now report that fish oil supplementation lowers blood pressure significantly in people with hypertension and has no effect on glucose control even in people with mid diabetes.
Toft, Ingrid, et al. Effects of n-3 polyunsaturated fatty acids on glucose homeostasis and blood pressure in essential hypertension. Annals of Internal Medicine, Vol 123, No 12, December 15, 1995, pp 911-18. Connor, William E. Diabetes, fish oil, and vascular disease. Annals of Internal Medicine, Vol 123, No 12, December 15, 1995, pp950-52. Oilofpisces.com.
10. Medical researchers in New Zealand provide convincing evidence that an increased consumption of fish oils helps reduce the risk of developing prostate cancer.
Norrish, A,E, et al. Prostate cancer risk and consumption of fish oils: A dietary biomaker-based case-control study. British Journal of Cancer, Vol. 81, No.7, December 1999, pp.1238-42
11. In the area of arrhythmia, most clinical studies have shown that Omega-3 fats reduces this condition in humans.
Information provided by: http://www.flaxseedpro.com/flax-seed-info-c-376.html
Additional information: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=81
http://www.webmd.com/diet/features/benefits-of-flaxseed
http://www.flaxseedmd.com/
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