Cold-Milled Flax Seeds
Cold-milled flax seeds have been ground and prepared without any exposure to heat. This keeps nutrients intact, particularly a rich store of fatty acids. Whole flax seeds can go through the intestines undigested, meaning you will not absorb any of the beneficial components, making ground flax a better choice. According to WebMD, flaxseed has been used since 3,000 B.C., and research indicates this food offers a number of health benefits. Does this Spark an idea?
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Heart Health
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Flax seed represents one of the richest sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid found in plant foods. The University of Maryland Medical Center reports ALA has demonstrated several benefits for the heart. Flax seeds can help the heart by reducing inflammation, lowering levels of "bad" cholesterol, raising levels of "good" cholesterol and lowering blood pressure. Flax seed also contains lignans -- a phytonutrient that possesses antioxidant and estrogenic properties. WebMD reports lignans appear to reduce the buildup of plaque on the arteries.
Cancer
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According to WebMD, consuming flax seeds might help prevent certain types of cancer, particularly breast, colon and prostate cancer. Studies indicate ALA can both prevent and slow tumor growth while lignans appear to interfere with the growth and spread of cancer cells and promote healthy hormone levels. While these results sound promising, no natural substance has ever been fully established as being able to prevent or treat cancer.
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Hormonal Balance
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Lignans are phytoestrogens -- a weaker form of estrogen than that found in the body. Flax seeds have anywhere from 75 to 800 times more lignans than other plant foods. Consuming flax seeds might help reduce the symptom of menopause, which result from dramatically reduced estrogen levels. WebMD reports one study that found women who ate 2 tbsp. of flax seed twice a day experienced 50 percent fewer hot flashes. The University of Maryland Medical Center notes a Danish study where women who ate more omega-3 fatty acids had less pain during their periods.
Inflammation
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Both ALA and lignans combat inflammation. This makes eating flax seeds potentially beneficial for arthritis, inflammatory bowel disease, asthma and serious health conditions possibly triggered and worsened by inflammation such as Parkinson's disease.
Recommended Daily Intake
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No official daily intake exists for lignans and omega-3 fatty acids, but most experts recommend consuming about 1 to 2 tbsp. daily to get adequate amounts of lignans and ALA. You can easily work flax seed into your diet by adding them to soups, salads, yogurt, cereal and baked goods.
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References
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