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Flaxseed

Flax also known as Common Flax or Linseed is a member of the genus Linum in the family Linaceae. It is most likely native to India although its true origin is unknown due to extensive ancient cultivation. Flaxseed is best utilized as the most potent vegetarian source of alpha linolenic acid (ALA) and lignans. ALA belongs to a group of molecules known as the essential omega 3 fatty acids which are naturally converted into eicosapentaenoic acid (EPA) and decosohexenoic acid (DHA) by the body. It has been implied that individuals who maintain higher levels of omega-3 fatty acids may experience a lower incidence of degenerative diseases that effect the nervous system. Both DHA and EPA have significant responsibilities in neurological function and development. DHA is the primary structural component in brain tissue. Its deficiency has shown negative effects on neurotransmission and overall neural function. EPA acts a precursor for prostaglandin-3 allowing the inhibition of platelet aggregation. This property implies that EPA is a critical component in the reduction of inflammation as well as the prevention of atherosclerosis, cardiovascular disease, and metabolic syndrome. Currently EPA is also believed to be effective in the treatment of certain forms of depression. ALA has shown to benefit the body even further.

An element of good health pertains to the ratio of omega-3 fatty acids to omega-6 fatty acids. Nutritionists say that the ideal ratio is about 1:1. In reality most people consume a ratio between 1:10 (Kris-Etherton, 2002). This evidence reflects the fact that omega-3 fatty acids are generally lacking in most diets. Consuming flaxseed or flaxseed oil could significantly increase ALA intake and therefore improve the ratio of essential fats. The benefits of having the appropriate levels of ALA in the body are quite extensive.

Heart disease, one of the leading causes of death among Americans, is believed to be somewhat avoided when adequate amounts of ALA are present. ALA has shown to decrease the risks of heart disease by lowering total cholesterol, LDL, blood triglyceride levels and blood pressure. The hypotriglyceride effect of the omega-3 fatty acids from fish oils have been studied thoroughly in human trials. In a comprehensive review by Harris, it was reported that about 4 g/day of omega-3 fatty acids decreased serum triglycerides concentrations by 25% to 30% (1997). ALA also seems to have a dose dependent hypotensive effect on the body. According to Morris et. al, a significant reduction in blood pressure can be seen in hypertensive subjects that consume omega-3 fatty acids in daily doses. Recent observations have shown that heart protection goes beyond merely lowering all these risk factors. ALA actually can directly affect the heart and reduce the risk of arrhythmias.

Recent evidence from several studies suggests that omega-3 fatty acids, including ALA may reduce the risk of sudden cardiac death (Kris-Etherton, 2002). Proposals for the mechanism focus on the stabilization of the myocardium itself. Studies support this mechanism. Evidence shows that supplementation increased heart rate variability, which lowers the risk of mortality due to arrhythmias (Grimsgaard, 1998). An animal study showed that pretreatment with omega-3 fatty acids reduced the amount of damage done to cardiac tissue and delayed the development of ventricular dysrhythmias when heart attack was induced (Kinoshita, 1994). There are countless other biological effects caused by ALA from flaxseed including the inhibition of new plaque formation, and the relaxation of small arteries (Kris-Etherton, 2002).

Unlike fish and fish oil which also contain significant concentrations of omega-3 fatty acids, flaxseed ALA does not come with heavy risks of contamination. Some types of fish can contain high levels of methylmercury, polychlorinated biphenyls, dioxins, and other environmental contaminants. Fish and seafood are the major sources of human exposure to these contaminants (Kris-Etherton, 2002). Under certain circumstances over consumption of these products can lead to intoxication, especially in children, and pregnant and lactating women (FDA). Flax seed is certainly a safer choice with a reduced risk of contamination and a positive effect on heart and overall health.

References

Harris WS. 2002. n-3 Fatty acids and serum lipoproteins: human studies. Am J Clin Nutr; 65 (5 Suppl): 1645S-1654S.

Morris MC, Sacks F, Rosner B. 1993. Does fish oil lower blood pressure? A meta-analysis of controlled trials. Circulation. 88:523-533.

Grimsgaard S, Bonaa K, Hansen J, et. al. (1998). Effects of highly purified eicosapentaenoic acid and docosahexaenoic acid on hemodynamics in humans. Am J Clin Nutr. 68: 52-59.

Kinoshita I, Itoh K, Nishida-Nakai M, et. al. (1994). Antiarrhythmic effects of eicosapentaenoic acid during myocardial infarction-enhanced cardiac microsomal (Ca-Mg)-ATPase activity. Japan Circ J. 58: 903-912.

Kris-Etherton, Harris W, Appel L. (2002). Fish consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease. Circulation. 106: 2474.

Center for Food Safety and Applied Nutrition, US Food and Drug Administration. Consumer advisory: an important message for pregnant women and women of childbearing age who may become pregnant about the risks of mercury in fish. March 2001. Available at http://www.cfsan.fda.gov/~dms/admehg.html. Accessed August 7, 2006.

Disclaimer: The statements here in have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.