During
the 8th century, the emperor Charlemagne so revered the health benefits of flax
seeds that he passed laws and regulations requiring its cultivation and
consumption. Archaeology references flax seed cultivation dating back to ~5000
BC in Babylon. Cloth made from flax fibers was found
in Egyptian burial chambers dating to ~3000 BC. Its
healing properties are mentioned in ~650BC Greek and Roman writings. Ancient
East Indian cultures felt that flax consumption was necessary to reach “nirvana”–a state of joy and contentment.
✔ Helps regulate / stabilize
blood glucose levels - Useful in diabetes and hypoglycemia;
✔Buffers excess acid;
✔ Lowers elevated
cholesterol - prevents
re-absorption of bile acids.
✔ Food for good bacteria in
the colon -which keep the "bad" bacteria in check.
Properties of flax seed
Insoluble
Fiber and Mucilage “The Perfect Laxative”
Mucilage contained in
flax - acts like a sponge, absorbing water. It also
soothes and protects the stomach and
intestinal linings, prevents irritation and keeps bowel contents slipping
along.
Flax seed is an excellent source of insoluble fiber - acts like a sweeping brush, moving solid waste out of the intestinal tract.
soluble Fiber
“Lowers Cholesterol”
1/3 Soluble Fiber –attaches to cholesterol and together with the mucilage
escorts it from the body,
preventing the cholesterol's reabsorption from the intestines, and thus
reducing blood cholesterol
levels.
Highest Food Source of Lignans
Flax seed contains 100 times the lignans(or
phytoestrogens) of the next best source -which is
wheat bran. (Note: Lignans are different to
lignins, which are a type of insoluble fiber).
Strong antioxidants / anti-inflammatory;
Regulateestrogen -mildly decrease
estrogen when used in moderation; phytoestrogens contained in flax seed
bind to estrogenreceptors (but are less stimulating than estrogen), and so compete with other
estrogens that would otherwise more strongly stimulate the
estrogen receptors.
Flaxmeal reducedTestosteronein prostate
cancer patients -researchers
at Duke University found that supplementation with ~ 1 oz milled flax combined with low
fat diet over ~1 month resulted
in significant decreases in both total and free Testosterone in prostate cancer patients. They also found a decrease in PSA levels
in men with early stage prostate cancer. A later Duke
University study supplementing flaxmeal over 6
months in men with enlarged prostate did significantly both lower PSA
levels and decrease benign epihelium proliferation rates, but interestingly did not significantly alter
Testosterone levels.
Interfere
with tumor growth;
Anti-diabetic, anti-lupus and anti-cholesterol.
Treat
viral, fungal and bacterial infections.
Highest Food Source of EssentialOmega-3fatty acid ALA
Alpha Linoleic Acid (ALA)
✔ Both its
Omega-3 andOmega-6content help regulate hormones and combat mood swings.
✔ Provides a remedy for theOmega-6 / Omega-3imbalance so prevalent in America
today - Contains 9%saturated fatty acids,
18% oleic acid, 16%Omega-6and a high 57%Omega-3.
✔ This minimally processedOmega-3 source resonates in the cell membrane "in
tune" with the frequency of sunlight
-
which attracts oxygen to the cell
thereby increasing cellular
energy production.
FLAX SEED'S OTHER NUTRIENTS
✔ An
array of minerals and trace minerals;
✔Good source of magnesium (2 Tbsp. seeds = 70mg).
✔ Vitamins E, B1, B2, C
and carotene.
✔ Low
carbohydrate food –1T ground flax has 3g carbs (0.11g sugar) and 1T seeds has 2g carbs (0.16g sugar); sugar content is 5% of carb
content
✔ 25% of
flax seed is easily digested protein - containing a complete amino acid profile.
Flax seed must be taken with plenty of fluid! -
Drink fluid 5 times its volume;
Flax seed types
Always buy ORGANIC flax seed or flax meal
Seed Types –
Seeds can be brown or golden, small or large. All kinds of flax seed are
nutritious; however, seeds grown further north contain higher oil andomega-3content.
– Golden flax seed has
milder taste than brown – no
difference in nutritional value, costs a little more than brown.
Flax seed shelf life
Shelf-Life of Flax Seeds -the whole seeds can be
kept for several months in a cool, dark, airtight container
without detriment to theirOmega-3 Alpha-Linolenic Acid (ALA)content.
Should I buy whole seeds or Flax meal ?
– Whole seeds are cheaper,
and provide long-term damage protection for their precious contents –then grind
the seeds just shortly before their consumption;
– Store-bought Flax meal
should be COLD-MILLED -Flax meal that has been
cold-milled is more expensive,
but will keep several months unrefrigerated since the special grinding process
does not crush the seed, which can damage its oil and quickly turn it rancid.
How to Grind Flax seed ?
Flax seed is best ground fresh
to ensure the quality of itsomega-3
essential fat -
A coffee grinder does the job well, or a Cuisinart ™Mini-mate”.Finely grind about 2 Tbsp. flax seeds for 4-5 seconds (yields about 3
Tbsp. flax meal, containing 1 Tbsp. Flax oil).Ground flax (flax meal) will keep about a week when refrigerated, so you
can grind a few days worth at a time.
How to Consume Flax meal ?
Always take flax meal with 5 times its volume of fluid - Flax meal absorbs a lot of water.
This means that it is necessary to have8oz. (1 cup) extra liquid with each 3 Tbsp. Flax meal.
Do not consume more than 6 Tbsps. Flax meal / day
(1-3 Tbsp/day is the usually recommended dose)
Preferably blend with Sulfurated Protein -Flax meal
is best blended with, or taken with, sulfurated protein (E.g. cottage cheese,
ricotta cheese, plain yogurt, whey protein concentrate), which makes it water
soluble. This bypasses the need for the liver (often impaired or diseased in ill
health) to breakdown the omega-3 fat, making it
available for the body's immediate use.
✔ Add to blender drink, oatmeal, pancakes - If adding ground flaxseeds to a cooked cereal
or grain dish, do so at the end of cooking since the soluble fiber in the
flaxseeds can thicken liquids if left too long.
Add 1 Cup COLD milk (or
Yogurt “Milk” - see link below) to 2-3 Tbsp.
fresh-ground (or cold-milled) flax meal to make a creamy flax
breakfast cereal.
Optionally, add
a spoonful of plain, unsweetened, whole or low-fat yogurt,some fresh fruit (berries, chopped bananas),
some organic nuts (e.g. pine nuts, almonds, walnuts), and/or some
seeds (e.g. pumpkin/sunflower/sesame seeds) - - delicious!
It is OK to add flax meal to baked goods (muffins, breads? - Studies have shown the same levels of
undamaged beneficialOmega-3 ALAafter customary baking temperatures for up to 2 hours.
– Substitute 3x
ground flaxseed for an amount of fat in a recipe
– Recipes containing
flax meal tend to brown more easily
Flax seed vs. Flax seed oil ?
Ground flax seed (flaxmeal)
✔ Used for baking
✔ Used to maintain regularity -
Seed contains fiber
✔ Contains high lignan (phytoestrogen)
content
Flax Oil
✔ Used for
high omega-3
intake - can be combined with sulfurated protein to aid
delivery to cells, as in the BUDWIG PROTOCOL
✔ Only 2% of the seed's lignans end up in the oil.
✔ Does not contain fiber
✔ Oil has a tendency to go rancid easily after
being
pressed from the seeds.
How to use Flax Oil
Flax Oil Dosage?
✔Maintenance Dose of Oil
-
1-2 Tbsp. / day expeller-expressed flax OIL
✔Therapeutic Dose of Oil - Up to 9 Tablespoons / day Flax Oil
Shelf-Life of Flax Oil -Flax seed oil is unstable, and tends to go rancid about 1 month after opening. Freeze
or refrigerate to extend its shelf life. The oil should be kept refrigerated in
opaque containers.
TIP to Keep FlAx Oil as fresh as possible
Buy the 32 ounce Flax Oil – for most economic
purchase
On opening, transfer oil to four 8oz
bottles and keep them all in the freezer - this will avoid further
exposure to oxygen until you open each bottle
Flax Seed Oil Should Never be Heated above ~ 100 °F –High heat
oxidizes the omega-3 fatty acids, creating
reactive oxygen species, including
free radicals, and thus obviously destroys the
beneficial omega-3 content of the oil.
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