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Flax: Why You Want it as Part of Your Diet Originally published in Natural Living Magazine The Facts on Flax Flax is a blue flowering plant that is grown on the Western Canadian Prairies for its oil rich seeds. Flax has been used in the human diet since at least 3000 B.C. Today, many people consume the whole seed for its many health benefits and its unique nutty flavor. Flax is a particularly interesting plant that is currently under study at the National Cancer Institute as well as other research centers in the U.S. and Canada. Flax Seed Oil: An Essential Fatty Acid The major components of Flax Seed are oil (41 percent) and protein (20 percent). Fat is found in two forms in the diet; as visible fat (e.g. margarine, butter, salad oils, etc.) or as invisible fat (e.g. meats, nuts, eggs, cheeses, etc.). While Flax Seed and Flax Oil have been used in the diet for centuries, the medicinal use of the oil has, until very recently, been limited in North America, even though it has been used widely in many parts of Europe. The majority of Flax Oil that is available in North America is sold in capsules or in bottles. The interest in Flax Oil has grown in recent years because it is unique among oil seeds containing an exceptionally high concentration of the omega 3 fatty acid named a-linolenic acid (ALA). ALA is an essential fatty acid (EFA) and in Flax Seed Oil, the content of ALA is between 55%-58% of the total fatty acids. EFAs must be supplied in the diet because the body cannot manufacture them. EFAs are part of the structural components of cell membranes where they ensure fluidity and stability. The proper function of all body cells depends upon healthy membranes because they act as "gate-keepers" in the cells. EFAs are also required for the production of chemical messengers that initiate or control a number of body functions, including cell growth and division, blood pressure and blood coagulation, immune reactions, and tissue inflammation. Despite the fact that many people eat too much fat, many people are deficient in the EFAs. Coronary Heart Disease A major reason for the current interest in the health effects of dietary fat relates to evidence linking the intakes of certain fatty acids to either higher or lower risk of coronary heart disease. In Canada and the United States, coronary heart disease is a major health concern as it accounts for approximately 50% of all deaths, many of which are premature. The majority of individuals who are afflicted with coronary heart disease are between the ages of 40 and 70 years. Coronary heart disease is a result of atherosclerosis which is a progressive disease that may begin early in life and most often produces symptoms in middle age. Atherosclerosis is often undetected until a heart attack, which may be fatal. Risk factors, including elevated levels of blood cholesterol and the cholesterol carrier LDL are associated with coronary heart disease. Increased blood clotting (stickiness), referred to as thrombosis, can lead to the formation of a blood clot that can block the narrowed artery and cause a heart attack. In order to lower the risk of the onset and progression of coronary heart disease, nutritional recommendations have been focused upon diets aimed at reducing the amount of circulating cholesterol as well as the formation of blood clots. Clinical studies have shown that elevated levels of blood cholesterol and increased risk for coronary heart disease are associated with higher intakes of saturated fatty acids. The saturated fatty acid level of Flax Oil is very low - only 9% of total fatty acids. The ALA in Flax Oil is effective in reducing overall blood cholesterol levels and "bad" cholesterol, (LDL) levels. Ground Flax Seed in muffins also reduces blood cholesterol levels and LDL cholesterol while maintaining the amount of "good" cholesterol, HDL. These results have been noted in men who had normal and high blood cholesterol levels, respectively, as well as in females. ALA from Flax Oil also lowers triglycerides, another blood fat fraction which, when elevated, increases coronary heart disease risk. Flax may also protect against stroke by reducing blood clotting and platelet aggregation. In a recent analysis, omega 3 fatty acids including ALA were shown to be associated with a lower risk of stroke in middle-aged men at high risk for coronary heart disease. Coronary Heart Disease Risk In a recent study, the dietary intake of ALA was assessed from a 116 item food frequency questionnaire completed in 1984 by 76,283 women participating in the Nurses Health Study. These women had no previously diagnosed cardiovascular disease. During a 10-year follow-up period, 232 cases of fatal heart attacks and 597 cases of non-fatal heart attacks were documented. A significantly reduced risk of fatal heart attacks was found in women who consumed an oil and vinegar salad dressing, which is a source of ALA, approximately 5-6 times per week. Dr. Hu, the principal researcher involved in the study stated "The problem is that 'total' fat is not a useful term. There are good fats and bad fats. In the public's mind, fat has become public enemy number one. But the truth is that if you reduce your total fat consumption, then you are also reducing the amount of good fats that you eat, which have a protective effect against heart disease." The authors speculated that ALA could contribute to a reduced risk of fatal heart attacks through improving arterial compliance (flexibility of the large arterial blood system). They went on to say "In summary, dietary ALA is especially important in the development of the brain and the retina and has anti-arrhythmic actions (helps to maintain a normal heart beat) to prevent cardiac arrest in patients with heart disease." Although this article has focused upon the role of ALA in heart disease, increasing research is showing that other conditions such as high blood pressure, cancer, skin diseases, and immune system disorders such as renal failure, rheumatoid arthritis and multiple sclerosis may be prevented and treated by supplementing the diet with ALA and other omega 3 fatty acids such as these found in Flax Seed Oil capsules. By Kelley Fitzpatrick, MSc   <back to Natural Living Magazine Online Archive Directory>

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