Flax Seeds: A Superfood with Surprising Benefits
Flax, a blue-flowering plant that thrives in cool climates with long daylight hours, has been cultivated for centuries. While Canada accounts for 40% of the world’s flaxseed production, these tiny seeds were historically used in textiles before making their way into our diets.
The health benefits of flax seeds have been recognized since the time of Hippocrates. Though I didn’t grow up consuming flaxseeds, their remarkable properties convinced me to incorporate them into my daily routine. I now frequently grind the seeds, harnessing their incredible nutritional power.
The Healing Power of Flax Seeds
Ground flaxseeds are more than just a trendy health food; they can outperform medicines in treating various ailments. They’re celebrated for their high content of healthy omega-3 fatty acids, fiber, and particularly lignans—a compound that makes flax seeds stand out.
What Are Lignans?
Lignans are phytoestrogens, plant compounds that mimic estrogen in the body. They can modulate the effects of your body's natural estrogen, which is why flax seeds are often recommended for alleviating menstrual breast pain.
In the book How Not To Die by Dr. Michael Greger and Gene Stone, several studies underscore the value of incorporating flax seeds into our diets.
The Benefits of Flax Seeds
Cancer Prevention:
Flax seeds are known for their role in reducing the risk of both breast and prostate cancers.
Breast Cancer: Consuming a tablespoon of ground flax seeds daily can extend a woman’s menstrual cycle by about a day, potentially reducing her lifetime exposure to estrogen and lowering her breast cancer risk.
Prostate Cancer: Lignans in flax seeds have shown promise in slowing the growth of prostate cancer cells in lab studies. Flaxseeds offer a safe, cost-effective nutritional option that may reduce tumor proliferation rates.
Cardiovascular Health:
Flax seeds are a powerful ally in reducing blood pressure and improving heart health.
Blood Pressure: Just a few tablespoons of ground flax seeds daily can significantly lower blood pressure—2-3 times more effectively than aerobic exercise alone (although combining both is best!).
Cholesterol and Blood Sugar: Flax seeds help control cholesterol, triglyceride, and blood sugar levels, reduce inflammation, and even treat constipation.
How to Consume Flax Seeds
To maximize their benefits, always grind flax seeds before eating them. Whole seeds will pass through your system without offering nutritional value.
Taste: Flaxseed powder has a light, nutty flavor, making it a versatile addition to many dishes.
Usage Ideas:
Sprinkle ground flax seeds on cereals, salads, or soups.
Bake them into muffins or make homemade crackers and bars.
Blend them into smoothies.
Replace eggs in baking (1 egg = 1 tablespoon of flaxseed powder mixed with 3 tablespoons of water).
Studies quoted, click on the links to review them:
Flax and flaxseed oil: an ancient medicine & modern functional food. Find the Journal of Food Science and Technology article here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4152533/
Effect of flax seed ingestion on the menstrual cycle. Find The Journal of Clinical Endocrinology & Metabolism here: https://academic.oup.com/jcem/article-abstract/77/5/1215/2649961?redirectedFrom=PDF
Reduction in Ki-67 in Benign Breast Tissue of High-Risk Women with the Lignan Secoisolariciresinol Diglycoside. Find the Cancer Prevention Research journal article here: https://cancerpreventionresearch.aacrjournals.org/content/3/10/1342.long
Flaxseed Supplementation (not Dietary Fat Restriction) Reduces Prostate Cancer Proliferation Rates in Men Presurgery. Find the Cancer Epidemiol Biomarkers here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2703189/
Potent Antihypertensive Action of Dietary Flaxseed in Hypertensive Patients. Find the Hypertension journal article here: https://www.ahajournals.org/doi/full/10.1161/HYPERTENSIONAHA.113.02094
