Flaxseed, Omega-3 Fats and Your Health
Flaxseed is a versatile flowering plant highly valued for its oil, which is a rich source of healthy omega-3 fats, and fiber, which is used to make textiles and rope.
Flaxseed has a nutty flavor and can be consumed whole, ground or in the form of flaxseed oil. Like other seeds and beans, it’s best to grind the flaxseeds before consumption to retain the quality and flavor. More importantly, you can easily absorb the nutrients when you eat ground flaxseeds.
Unrefined organic flaxseed contains more than 55 percent omega-3 fats more than any other source. Flaxseed is the richest source of ALA (alpha linolenic acid), a precursor of health-promoting omega-3 fats. ALA is converted in the body to the omega-3 fats EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
Green leafy plants contain up to 80 percent of alpha linolenic acid but because they have lower overall lipid content, they don’t provide significant levels of ALA to your diet.
Studies show that omega-3 fatty acids regulate gene transcription and expression, altering enzyme synthesis, and modifying several risk factors for coronary heart disease, including reducing serum triglycerides and blood pressure.
Omega-3 fats also help protect you against thrombosis and certain types of cancer, and modify immune and inflammatory reactions.
Generally, Americans consume more omega-6 fats than they do omega-3 fats. Omega-6 fats have been associated with heart disease and other health problems, and are found in vegetable oils like corn oil, sunflower oil, safflower oil, sesame oil and canola oil, as well as polyunsaturated margarines or spreads, dairy and fatty meats.
Your body uses omega-3 to create anti-inflammatory molecules to protect you against inflammatory conditions like arthritis, asthma, migraines and osteoporosis, while omega-6 does the opposite and produces pro-inflammatory molecules.
According to anthropological nutritionists, early hunter-gatherer man had an omega-6 to omega-3 ratio of approximately 1:1. Nowadays, some experts believe that the best ratio is 3:1. Unfortunately, Americans have a 15:1 ratio.
Eating foods rich in omega-3 will help you balance your omega-6: omega-3 ratio. Because of its high ALA content, flax seed has an omega-6: omega-3 ratio of 0.3:1.
Adding several tablespoons of ground flaxseed to your salads, juices and soups is a less expensive way of optimizing your omega-3 levels. Regularly snacking on flaxseed-sprinkled cocoa cassava bars will also help you achieve a healthy omega-6: omega-3 ratio.
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Thanks for the useful info. It’s so interesting
[...] Flaxseed is the richest natural source of lignans, more than 100 times greater than fruits, grains and vegetables. Because of its lignan concentration, flaxseed is also the best plant source of phytoestrogens, compounds which help regulate estrogen levels. [...]