Seedy drive

Flax seeds owe their benefits to their high content of alpha linolenic acid ALA, an essential fatty acid, a precursor to omega-3 fats, phytoestrogens lignans as well as their high fibre content. Omega-3 fats are the kinds of fats present in fish and fish oils. Modern day diets are highly deficient in this type of fat, as the intake of refined vegetable oils like corn, peanut, safflower and sunflower has increased exponentially. A deficiency of this essential fat is associated with several conditions such as allergies and heart disease.

These fats get converted to prostaglandin-hormone like substances, which help balance the immune system, decrease inflammation, decrease blood pressure and decrease the tendency to form blood clots. They may also improve conditions associated with heart disease, diabetes, inflammatory conditions such as allergies and rheumatoid arthritis. Other benefits of omega-3 fats include improvement in brain function and protection from common ills including depression, asthma, pre-menstrual syndrome PMS and certain types of cancer. Studies at the University of Toronto showed that 25-50 gms of flax per day helped to lower blood cholesterol significantly. Flax contains certain lignans phytoestrogen, which convert in the body to compounds that are similar to the body8217;s own estrogen, but have much weaker activity. This perhaps is the reason why flax helps in lowering hormone-linked cancers such as those of the breast or colon. A study showed that tumor growth in breast cancer patients was reduced when they were given daily muffins containing 25 gms of ground flax.

Besides, good fat and lignans, flax seeds are also a good source of soluble and insoluble fibre. Soluble fibre helps lower cholesterol levels and consequently lowers risk of heart disease, while the insoluble fibre helps prevent constipation without worrying about dependency. Soluble and insoluble fibre aids regular bowel movement without abdominal cramping or bloating. Ensure it is taken with adequate fluids. Its also gluten free and ideal for those with sensitive intestinal tracts.

Nutritionally, flax seeds are also a good source of magnesium, which helps to reduce the severity of asthma by keeping airways relaxed and open, lowers high blood pressure and reduces the risk of heart attack and stroke in people with atherosclerosis and diabetic heart disease, prevents the blood vessel spasm that leads to migraine attacks, and generally promotes relaxation and restores normal sleep patterns.

Although there is no recommended daily amount, but many studies suggest one to two tablespoons of ground flax seeds daily. Eating the whole seeds will not provide most of the benefits. Grind them in your coffee grinder and once ground store in an air tight, opaque container in a refrigerator or freezer, else they tend to get rancid very easily.

Flax seed oil is cholesterol free and provides omega-3 fats. However, it does not provide fibre or lignans present in the seeds. It breaks down with heat and must not be used for cooking. Start with a small amount, such as one teaspoon, and slowly build up to two tablespoons in a week. Patients on tamoxifen should not consume large amounts and must check with their physician before adding them in their diets. Pregnant women or those considering pregnancy should consult a doctor.
The writer is a former senior nutritionist at Escorts. She heads the Centre of Dietary Counselling and also runs a health food store. She feels that for complete well-being, one should integrate physical, mental and spiritual health. According to her: 8220;To be healthy should be the ultimate goal for all.8221;