A friend of min swears that flaxseed cured his arthritis and he read an article in a science journal that it helps the body make cartilage.
Step aside, salmon. Scoot over soy. Make room for flaxseed, a rightful member of the healthiest foods club.
“Although flaxseed has been used for a long time – Hippocrates ate and wrote about it in 500 B.C. – it’s only been in the past 10 years that researchers have focused on flaxseed’s health benefits,” says Jocelyn Mathern, a registered dietitian and member of the Flax Lignan Information Bureau Advisory Board, a consumer education organization in Minneapolis.
Just two tablespoons of ground flaxseed contain more than 140 percent daily value of the inflammation-reducing omega-3 fatty acids and more lignans, a cancer-fighting plant chemical, than any other plant food on the planet. To understand this nutritional star, take a look at what’s inside.
Essential fatty acids. Fifty-seven percent of the total fatty acids in flaxseed oil is alpha-linoleic acid (ALA), one of three omega-3 fatty acids. When consumed, ALA is converted into the other, more powerful omega-3’s, docosahexaeonic (DHA) and eicosapentaenoic (EPA) acids. Ground flaxseed has ALA, but flaxseed oil contains the highest amount. In a study where volunteers consumed flaxseed oil for four weeks, the ALAs significantly decreased pro-inflammatory compounds.
Lignans. Found in flaxseed hulls, these plant chemicals convert to plant estrogen in the digestive tract. Research suggests they may protect against several forms of cancer, prevent heart disease and alleviate menopause symptoms. Whole flaxseed must be ground or bought as meal for lignans to be absorbed by the body. Once opened, a package of flaxseed should be stored in airtight containers in the refrigerator to keep it from going rancid. Flaxseed oil does not have the lignans of whole or ground flaxseeds, so look for brands that have added lignans.
Flavonoids. These compounds found in all flaxseed lower levels of low-density lipoprotein (LDL), or “bad” cholesterol. High LDL levels have been linked to a greater risk of heart disease.
Fiber. Dietary fiber accounts for 28 percent of ground flaxseed’s composition. Soluble fiber has been shown to lower cholesterol and reduce the risk of cancer, while insoluble fiber can help prevent digestive problems.
Note: Flaxseed oil should be avoided by those taking blood-thinners as it may increase bleeding, and taken with care by those taking cholesterol-lowering medication because it could lower cholesterol levels too far.
10 ways to Get Your Flaxseed
1. Stir 1 Tbsp. ground flaxseed into oatmeal, cereal and smoothies.
3. Use ground flaxseed as a topping for salads.
4. Make vinaigrette with 1 Tbsp. Dijon mustard, 1 Tbsp. vinegar and 3 Tbsp. flaxseed oil.
5. Mix 1 Tbsp. ground flaxseed into tuna, chicken and egg salads.
6. Add 1/4 cup whole or ground flaxseed to bread recipes.
7. Toss 1/2 lb. cooked pasta with 2 Tbsp. flaxseed oil.
9. Coat and roast vegetables in equal parts flaxseed and olive oils.
10. Replace half the oil or butter in baking recipes with flaxseed oil
Step aside, salmon. Scoot over soy. Make room for flaxseed, a rightful member of the healthiest foods club.
“Although flaxseed has been used for a long time – Hippocrates ate and wrote about it in 500 B.C. – it’s only been in the past 10 years that researchers have focused on flaxseed’s health benefits,” says Jocelyn Mathern, a registered dietitian and member of the Flax Lignan Information Bureau Advisory Board, a consumer education organization in Minneapolis.
Just two tablespoons of ground flaxseed contain more than 140 percent daily value of the inflammation-reducing omega-3 fatty acids and more lignans, a cancer-fighting plant chemical, than any other plant food on the planet. To understand this nutritional star, take a look at what’s inside.
Essential fatty acids. Fifty-seven percent of the total fatty acids in flaxseed oil is alpha-linoleic acid (ALA), one of three omega-3 fatty acids. When consumed, ALA is converted into the other, more powerful omega-3’s, docosahexaeonic (DHA) and eicosapentaenoic (EPA) acids. Ground flaxseed has ALA, but flaxseed oil contains the highest amount. In a study where volunteers consumed flaxseed oil for four weeks, the ALAs significantly decreased pro-inflammatory compounds.
Lignans. Found in flaxseed hulls, these plant chemicals convert to plant estrogen in the digestive tract. Research suggests they may protect against several forms of cancer, prevent heart disease and alleviate menopause symptoms. Whole flaxseed must be ground or bought as meal for lignans to be absorbed by the body. Once opened, a package of flaxseed should be stored in airtight containers in the refrigerator to keep it from going rancid. Flaxseed oil does not have the lignans of whole or ground flaxseeds, so look for brands that have added lignans.
Flavonoids. These compounds found in all flaxseed lower levels of low-density lipoprotein (LDL), or “bad” cholesterol. High LDL levels have been linked to a greater risk of heart disease.
Fiber. Dietary fiber accounts for 28 percent of ground flaxseed’s composition. Soluble fiber has been shown to lower cholesterol and reduce the risk of cancer, while insoluble fiber can help prevent digestive problems.
Note: Flaxseed oil should be avoided by those taking blood-thinners as it may increase bleeding, and taken with care by those taking cholesterol-lowering medication because it could lower cholesterol levels too far.
10 ways to Get Your Flaxseed
1. Stir 1 Tbsp. ground flaxseed into oatmeal, cereal and smoothies.
3. Use ground flaxseed as a topping for salads.
4. Make vinaigrette with 1 Tbsp. Dijon mustard, 1 Tbsp. vinegar and 3 Tbsp. flaxseed oil.
5. Mix 1 Tbsp. ground flaxseed into tuna, chicken and egg salads.
6. Add 1/4 cup whole or ground flaxseed to bread recipes.
7. Toss 1/2 lb. cooked pasta with 2 Tbsp. flaxseed oil.
9. Coat and roast vegetables in equal parts flaxseed and olive oils.
10. Replace half the oil or butter in baking recipes with flaxseed oil
Flaxseed is the seed from the plant Linum usitatissimum. Oil from the seed is used to make medicine.
People try flaxseed oil for many different conditions, including rheumatoid arthritisand high cholesterol. It is also tried for treating osteoarthritis, anxiety, benign prostatic hyperplasia (BPH), vaginal infections, dry eyes, “hardening of the arteries” (atherosclerosis), high blood pressure, heart disease, diabetes, and attention deficit-hyperactivity disorder (ADHD).
Some people use flaxseed oil as a laxative for constipation, for weight loss, and to prevent breast cancer and prostate cancer.
Flaxseed oil is also applied to the skin to sooth irritations or soften roughness.
In foods, flaxseed oil is used as cooking oil and in margarines.
In manufacturing, flaxseed oil is used as an ingredient in paints, varnishes, linoleum, and soap; and as a waterproofing agent.
People try flaxseed oil for many different conditions, including rheumatoid arthritisand high cholesterol. It is also tried for treating osteoarthritis, anxiety, benign prostatic hyperplasia (BPH), vaginal infections, dry eyes, “hardening of the arteries” (atherosclerosis), high blood pressure, heart disease, diabetes, and attention deficit-hyperactivity disorder (ADHD).
Some people use flaxseed oil as a laxative for constipation, for weight loss, and to prevent breast cancer and prostate cancer.
Flaxseed oil is also applied to the skin to sooth irritations or soften roughness.
In foods, flaxseed oil is used as cooking oil and in margarines.
In manufacturing, flaxseed oil is used as an ingredient in paints, varnishes, linoleum, and soap; and as a waterproofing agent.
How does it work?
Flaxseed oil is a source of polyunsaturated fatty acids such as alpha-linolenic acid. The alpha-linolenic acid and related chemicals in flaxseed oil seem to decrease inflammation. That is why flaxseed oil is thought to be useful for rheumatoid arthritis and other inflammatory (swelling) diseases.
Tiny Flaxseeds Offer Big Arthritis Benefits
Flaxseeds may be tiny, but their arthritis-healing properties are huge owing to their rich supply of alpha-linoleic acid (ALA), one of the omega-3 fatty acids that also make cold-water fish such a powerful joint protector. Flaxseed, in fact, is the very best plant source of healing omega-3s. Just two daily tablespoons of ground flaxseed, or ground flax meal, provides you with 140% of the daily recommendation for omega-3s.
1. Flaxseed tackles arthritis inflammation. Flaxseed is full of omega-3 fatty acids that reduce arthritis inflammation by helping your body produce prostaglandins, gatekeepers of the anti-inflammatory response. Flaxseed arthritis protection begins when your body converts its ALA into potent omega-3 eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the same anti-inflammatories found in omega-3-rich fish like wild salmon. Omega-3s also limit joint pain by increasing your body’s production of anti-inflammatory fats called resolvins, which are made from the DHA and EPA your body transforms from flaxseed’s ALA.
2. Flax fends off arthritis pain. Solid science shows that people with osteoarthritis (OA) and rheumatoid arthritis (RA) whose diets are rich in sources of omega-3s experience less inflammation and pain. In the UK, researchers at the Connective Tissue Biology Laboratories found that omega-3s quell the inflammatory biochemicals cytokines and interleukins, both of which are responsible for the soreness and stiffness in cartilage membranes. Omega-3s also drive down leukotrienes, hormones that cause inflammation and aggravate arthritis.
3. Be cautious with flax. Flax in any form is powerful enough to interact with some drugs and medical conditions. It thins the blood, so talk to your doctor if you’re taking a prescription blood-thinner, aspirin or another NSAID. Ask your doctor about taking flax if you’re on a cholesterol-lowering medication. Also, because of an estrogenic effect, check with your physician if you have had a hormone-sensitive cancer, such as breast cancer or uterine cancer.
Thank you for sharing this post. the part where you have describe that how to consume this flex seed I really like that part. very helpful.
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Flaxseed Oil can help to relieve the symptoms of arthritis. It is effective in reducing the pain and inflammation in the joints.
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