Flax Seeds alsi | Diabetes Heart Cholesterol
Immunity Health Food Diet - 450 Gms
Flaxseed Anti-ageing Food
अलसी एक
चमत्कारी आयुवर्धक, आरोग्यवर्धक
दैविक भोजन
“पहला सुख निरोगी काया, सदियों
रहे यौवन की माया।” आज हमारे
वैज्ञानिकों व चिकित्सकों
ने अपनी शोध से से आहार-विहार, आयुवर्धक
औषधियों, वनस्पतियों
आदि की खोज कर ली है जिनके
नियमित सेवन से हमारी
उम्र 200-250 वर्ष या
ज्यादा बढ़ सकती है और
यौवन भी बना रहे। यह कोरी
कल्पना नहीं बल्कि यथार्थ
है। आपको याद होगा प्राचीन
काल में हमारे ऋषि मुनि
योग, तप, दैविक आहार
व औषधियों के सेवन से सैकड़ों
वर्ष जीवित रहते थे। इसीलिए
ऊपर मैंने पुरानी कहावत
को नया रुप दिया है। ऐसा
ही एक दैविक आयुवर्धक
भोजन है “अलसी” जिसकी आज
हम चर्चा करेंगें।
पिछले कुछ समय से अलसी
के बारे में पत्रिकाओं, अखबारों, इंन्टरनेट, टी.वी.
आदि पर बहुत कुछ प्रकाशित
होता रहा है। बड़े शहरों
में अलसी के व्यंजन जैसे
बिस्कुट, ब्रेड आदि बेचे
जा रहे हैं। दिल्ली से
कोरोनरी बाईपास सर्जरी
करवाकर लौटे एक रोगी ने
मुझे बताया कि उसे डॉक्टर
त्रेहान ने नियमित अलसी
खाने की सलाह दी है ताकि
वह उच्च रक्तचाप व हृदय
रोग से मुक्त रहे। विश्व
स्वास्थ्य संगठन (W.H.O.) अलसी को
सुपर स्टार फूड का दर्जा
देता है। आयुर्वेद में
अलसी को दैविक भोजन माना
गया है। मैंने कहीं पढ़ा
कि सचिन के बल्ले को अलसी
का तेल पिलाकर मजबूत बनाया
जाता है तभी वो चौके-छक्के
लगाता है और मास्टर ब्लास्टर
कहलाता है। आठवीं शताब्दी
में फ्रांस के सम्राट
चार्ल मेगने अलसी के चमत्कारी
गुणों से बहुत प्रभावित
थे और चाहते थे कि उनकी
प्रजा रोजाना अलसी खाऐ
और निरोगी व दीर्घायु
रहे इसलिए उन्होंने इसके
लिए कड़े कानून बना दिए
थे।
अलसी पोषक तत्वों का
खज़ानाः-
आइये, हम देखें कि
इस चमत्कारी, आयुवर्धक, आरोग्यवर्धक
व दैविक भोजन अलसी में
ऐसी क्या खास बात है। अलसी
का बोटेनिकल नाम लिनम
यूज़ीटेटीसिमम् यानी
अति उपयोगी बीज है। अलसी
के पौधे में नीले फूल आते
हैं। अलसी का बीज तिल जैसा
छोटा, भूरे या सुनहरे
रंग का व सतह चिकनी होती
है। प्राचीनकाल से अलसी
का प्रयोग भोजन, कपड़ा, वार्निश
व रंगरोगन बनाने के लिये
होता आया है। हमारी दादी
मां जब हमें फोड़ा-फुंसी
हो जाती थी तो अलसी की पुलटिस
बनाकर बांध देती थी। अलसी
में मुख्य पौष्टिक तत्व
ओमेगा-3 फेटी एसिड एल्फा-लिनोलेनिक
एसिड, लिगनेन, प्रोटीन
व फाइबर होते हैं। अलसी
गर्भावस्था से वृद्धावस्था
तक फायदेमंद है। महात्मा
गांधीजी ने स्वास्थ्य
पर भी शोध की व बहुत सी पुस्तकें
भी लिखीं। उन्होंने अलसी
पर भी शोध किया, इसके चमत्कारी
गुणों को पहचाना और अपनी
एक पुस्तक में लिखा है,
“जहां अलसी
का सेवन किया जायेगा, वह
समाज स्वस्थ व समृद्ध
रहेगा।”
आवश्यक वसा अम्ल ओमेगा-3 व ओमेगा-6 की
कहानीः-
अलसी में लगभग 18-20 प्रतिशत
ओमेगा-3 फैटी एसिड ALA होते
हैं। अलसी ओमेगा-3 फैटी
एसिड का पृथ्वी पर सबसे
बड़ा स्रोत है। हमारे
स्वास्थ्य पर अलसी के
चमत्कारी प्रभावों को
भली भांति समझने के लिए
हमें ओमेगा-3 व ओमेगा-6 फेटी
एसिड को विस्तार से समझना
होगा। ओमेगा-3 व ओमेगा-6 दोनों
ही हमारे शरीर के लिये
आवश्यक हैं यानी ये शरीर
में नहीं बन सकते, हमें इन्हें
भोजन द्वारा ही ग्रहण
करना होता है। ओमेगा-3 अलसी
के अलावा मछली, अखरोट, चिया
आदि में भी मिलते हैं।
मछली में DHA और EPA नामक
ओमेगा-3 फेटी एसिड होते
हैं, ये अलसी में मौजूद ALA से शरीर में
बन जाते हैं। ओमेगा-6 मूंगफली, सोयाबीन, सेफ्लावर, मकई
आदि तेलों में प्रचुर
मात्रा में होता है। ओमेगा-3 हमारे
शरीर के विभिन्न अंगों
विशेष तौर पर मस्तिष्क, स्नायुतंत्र
व ऑखों के विकास व उनके
सुचारु रुप से संचालन
में महत्वपूर्ण योगदान
करते हैं। हमारी कोशिकाओं
की भित्तियां ओमेगा-3 युक्त
फोस्फोलिपिड से बनती
हैं। जब हमारे शरीर में
ओमेगा-3 की कमी हो जाती
है तो ये भित्तियां मुलायम
व लचीले ओमेगा-3 के स्थान
पर कठोर व कुरुप ओमेगा-6 फैट
या ट्रांस फैट से बनती
है। और यहीं से हमारे शरीर
में उच्च रक्तचाप, मधुमेह
प्रकार-2, आर्थ्राइटिस, मोटापा, कैंसर,आदि बीमारियों
की शुरुआत हो जाती है।
शरीर में ओमेगा-3 की कमी
व इन्फ्लेमेशन पैदा करने
वाले ओमेगा-6 के ज्यादा
हो जाने से प्रोस्टाग्लेन्डिन-ई 2 बनते हैं जो लिम्फोसाइट्स
व माक्रोफाज को अपने पास
एकत्रित करते हैं व फिर
ये साइटोकाइन व कोक्स
एंजाइम का निर्माण करते
हैं। और शरीर में इनफ्लेमेशन
फैलाते हैं। मैं आपको
सरल तरीके से समझाता हूं।
जिस प्रकार एक अच्छी फिल्म
बनाने के लिए नायक और खलनायक
दोनों ही आवश्यक होते
हैं। वैसे ही हमारे शरीर
के ठीक प्रकार से संचालन
के लिये ओमेगा-3 व ओमेगा-6 दोनों
ही बराबर यानी 1:1 अनुपात
में चाहिये। ओमेगा-3 नायक
हैं तो ओमेगा-6 खलनायक
हैं। ओमेगा-6 की मात्रा
बढ़ने से हमारे शरीर में
इन्फ्लेमेशन फैलते है
तो ओमेगा-3 इन्फ्लेमेशन
दूर करते हैं, मरहम लगाते
हैं। ओमेगा-6 हीटर है
तो ओमेगा-3 सावन की ठंडी
हवा है। ओमेगा-6 हमें तनाव, सरदर्द, डिप्रेशन
का शिकार बनाते हैं तो
ओमेगा-3 हमारे मन को प्रसन्न
रखते है, क्रोध भगाते
हैं, स्मरण शक्ति व बुद्धिमत्ता
बढ़ाते हैं। ओमेगा-6 आयु
कम करते हैं। तो ओमेगा-3 आयु
बढ़ाते हैं। ओमेगा-6 शरीर
में रोग पैदा करते हैं
तो ओमेगा-3 हमारी रोग प्रतिरोधक
क्षमता बढ़ाते हैं। पिछले
कुछ दशकों से हमारे भोजन
में ओमेगा-6 की मात्रा
बढ़ती जा रही हैं और ओमेगा
-3 की
कमी होती जा रही है। मल्टीनेशनल
कम्पनियों द्वारा बेचे
जा रहे फास्ट फूड व जंक
फूड ओमेगा-6 से भरपूर
होते हैं। बाजार में उपलब्ध
सभी रिफाइंड तेल भी ओमेगा-6 फैटी
एसिड से भरपूर होते हैं।
हाल ही हुई शोध से पता चला
है कि हमारे भोजन में ओमेगा-3 बहुत
ही कम और ओमेगा-6 प्रचुर
मात्रा में होने के कारण
ही हम उच्च रक्तचाप, हृदयाघात, स्ट्रोक,डायबिटीज़, मोटापा, गठिया, अवसाद, दमा, कैंसर
आदि रोगों का शिकार हो
रहे हैं। ओमेगा-3 की यह
कमी 30-60 ग्राम
अलसी से पूरी कर सकते हैं।
ये ओमेगा-3 ही अलसी को सुपर
स्टार फूड का दर्जा दिलाते
हैं। स्त्रियों को संपूर्ण
नारीत्व तभी प्राप्त
होता है जब उनके शरीर को
पर्याप्त ओमेगा-3 मिलता
रहता है।
हृदय और परिवहन तंत्र
के लिए गुणकारीः-
अलसी हमारे रक्तचाप
को संतुलित रखती है। अलसी
हमारे रक्त में अच्छे
कॉलेस्ट्रॉल (HDL-Cholesterol) की मात्रा
को बढ़ाती है और ट्राइग्लीसराइड्स
व खराब कॉलेस्ट्रॉल (LDL-Cholesterol) की
मात्रा को कम करती है।
अलसी दिल की धमनियों में
खून के थक्के बनने से रोकती
है ओर हृदयाघात व स्ट्रोक
जैसी बीमारियों से बचाव
करती है। अलसी सेवन करने
वालों को दिल की बीमारियों
के कारण अकस्मात मृत्यु
नहीं होती। हृदय की गति
को नियंत्रित रखती है
और वेन्ट्रीकुलर एरिद्मिया
से होने वाली मृत्युदर
को बहुत कम करती है।
कैंसर रोधी लिगनेन
का पृथ्वी पर सबसे बड़ा
स्त्रोतः-
अलसी में दूसरा महत्वपूर्ण
पौष्टिक तत्व लिगनेन
होता है। अलसी लिगनेन
का सबसे बड़ा स्रोत हैं।
अलसी में लिगनेन अन्य
खाद्यान्नों से कई सौ
गुना ज्यादा होते हैं।
लिगनेन एन्टीबैक्टीरियल, एन्टीवायरल, एन्टी
फंगल और कैंसर रोधी है
और रोग प्रतिरोधक क्षमता
बढ़ाता है। लिगनेन कॉलेस्ट्रोल
कम करता है और ब्लड शुगर
नियंत्रित रखता है। लिगनेन
सचमुच एक सुपर स्टार पोषक
तत्व है। लिगनेन पेड़
पौधों में ईस्ट्रोजन
यानी महिला हारमोन के
तरह कार्य करता है। रजोनिवृत्ति
के बाद महिलाओं में ईस्ट्रोजन
का स्त्राव कम हो जाता
है और महिलाओं को कई परेशानियां
जैसे हॉट फ्लेशेज़, ओस्टियोपोरोसिस
आदि होती हैं। लिगनेन
इन सबमें बहुत राहत देता
है।
लिगनेन मासिक धर्म
संबंधी अनियमितताएं ठीक
करता है। लिगनेन हमें
प्रोस्टेट, बच्चेदानी, स्तन, आंत, त्वचा
आदि के कैंसर से बचाता
हैं। यदि मां के स्तन में
दूध नहीं आ रहा है तो उसे
अलसी खिलाने के 24 घंटे
के भीतर स्तन में दूध आने
लगता है। यदि मां अलसी
का सेवन करती है तो उसके
दूध में प्रर्याप्त ओमेगा-3 रहता
है और बच्चा अधिक बुद्धिमान
व स्वस्थ पैदा होता है।
एड्स रिसर्च असिस्टेंस
इंस्टिट्यूट (ARAI) सन् 2002 से
एड्स के रोगियों पर लिगनेन
के प्रभावों पर शोध कर
रही है और आश्चर्यजनक
परिणाम सामने आए हैं। ARAI के निर्देशक
डॉ. डेनियल देव्ज कहते
हैं कि जल्दी ही लिगनेन
एड्स का सस्ता, सरल और कारगर
उपचार साबित होने वाला
है।
पाचन तंत्र और फाइबरः-
अलसी में 27 प्रतिशत
घुलनशील (म्यूसिलेज) और
अघुलनशील दोनों ही तरह
के फाइबर होते हैं अतः
अलसी कब्ज़ी, मस्से, बवासीर, भगंदर, डाइवर्टिकुलाइटिस, अल्सरेटिव
कोलाइटिस और आई.बी.एस. के
रोगियों को बहुत राहत
देती है। कब्जी में अलसी
के सेवन से पहले ही दिन
से राहत मिल जाती है। हाल
ही में हुई शोध से पता चला
है कि कब्ज़ी के लिए यह
अलसी इसबगोल की भुस्सी
से भी ज्यादा लाभदायक
है। अलसी पित्त की थैली
में पथरी नहीं बनने देती
और यदि पथरियां बन भी चुकी
हैं तो छोटी पथरियां तो
घुलने लगती हैं।
प्राकृतिक सौंदर्य
प्रसाधनः-
अलसी त्वचा की बीमारियों
जैसे मुहांसे, एग्ज़ीमा, दाद, खाज, खुजली, छाल
रोग, बालों का सूखा व पतला
होना, बाल झड़ना आदि में
काफी असरदायक है। अलसी
में पाये जाने वाले ओमेगा-3 बालों
को स्वस्थ, चमकदार व मजबूत
बनाते हैं। अलसी खाने
वालों को कभी भी रुसी नहीं
होती है। अलसी त्वचा को
आकर्षक, कोमल, नम, व गोरा बनाती
है। नाखूनों को स्वस्थ
व सुंदर बनाती हैं। अलसी
खाने व इसके तेल की मालिश
से त्वचा के दाग, धब्बे, झाइयां, झुर्रियां
दूर होती हैं। अलसी आपको
युवा बनाये रखती है। आप
अपनी उम्र से काफी वर्ष
छोटे दिखते हो। अलसी उम्र
बढ़ाती हैं।
रोग प्रतिरोधक क्षमताः-
अलसी हमारी रोग प्रतिरोधक
क्षमता बढ़ाती है। गठिया, गाउट, मोच
आदि में अत्यंत लाभकारी
है। ओमेगा-3 से भरपूर
अलसी यकृत, गुर्दे, एडरीनल, थायरायड
आदि ग्रंथियों को ठीक
से काम करने में सहायक
होती है। अलसी ल्यूपस
नेफ्राइटिस और अस्थमा
में राहत देती है।
मस्तिष्क और स्नायु
तंत्र के लिए दैविक भोजनः-
अलसी हमारे मन को शांत
रखती है, इसके सेवन से
चित्त प्रसन्न रहता है, विचार
अच्छे आते हैं, तनाव दूर
होता है, बुद्धिमत्ता
व स्मरण शक्ति बढ़ती है
तथा क्रोध नहीं आता है।
अलसी के सेवन से मन और शरीर
में एक दैविक शक्ति और
ऊर्जा का प्रवाह होता
है। अलसी एल्ज़ीमर्स, मल्टीपल
स्कीरोसिस, अवसाद ( Depression ), माइग्रेन,शीज़ोफ्रेनिया
व पार्किनसन्स आदि बीमारियों
में बहुत लाभदायक है।
गर्भावस्था में शिशु
की ऑखों व मस्तिष्क के
समुचित विकास के लिये
ओमेगा-3 अत्यंत आवश्यक
होते हैं।
ओमेगा-3 से हमारी
नज़र अच्छी हो जाती है, रंग
ज्यादा स्पष्ट व उजले
दिखाई देने लगते हैं।
ऑखों में अलसी का तेल डालने
से ऑखों का सूखापन दूर
होता है और काला पानी व
मोतियाबिंद होने की संभावना
भी बहुत कम होती है। अलसी
बढ़ी हुई प्रोस्टेट ग्रंथि, नामर्दी, शीघ्रपतन, नपुंसकता
आदि के उपचार में महत्वपूर्ण
योगदान देती है।
डायबिटीज़ और मोटापे
पर अलसी का चमत्कारः-
अलसी ब्लड शुगर नियंत्रित
रखती है, डायबिटीज़
के शरीर पर होने वाले दुष्प्रभावों
को कम करती हैं। चिकित्सक
डायबिटीज़ के रोगी को
कम शर्करा और ज्यादा फाइबर
लेने की सलाह देते हैं।
अलसी व गैंहूं के मिश्रित
आटे में 50 प्रतिशत
कार्ब, 16 प्रतिशत प्रोटीन
व 20 प्रतिशत
फाइबर होते हैं। यानी
इसका ग्लायसीमिक इन्डेक्स
गैंहूं के आटे से काफी
कम होता है। डायबिटीज़
के रोगी के लिए इस मिश्रित
आटे से अच्छा भोजन क्या
होगा ? मोटापे
के रोगी को भी बहुत फायदा
होता है। अलसी में फाइबर
की मात्रा अधिक होती है।
इस कारण अलसी सेवन से लंबे
समय तक पेट भरा हुआ रहता
है, देर तक भूख नहीं लगती
है। यह बी.एम.आर. को बढ़ाती
है, शरीर की चर्बी कम
करती है और हम ज्यादा कैलोरी
खर्च करते हैं।
डाक्टर योहाना बुडविज
का कैंसर रोधी प्रोटोकोलः-
डॉ. योहाना बुडविज
की चर्चा के बिना अलसी
का कोई भी लेख अधूरा रहता
है। ये जर्मनी की विश्व
विख्यात कैंसर वैज्ञानिक
थी, जिन्होंने अलसी
के तेल, पनीर, कैंसर रोधी
फलों और सब्ज़ियों से
कैंसर के उपचार का तरीका
विकसित किया। उन्होंने
सभी प्रकार के कैंसर, गठिया, हृदयाघात, डायबिटीज
आदि बीमारियों का इलाज
अलसी के तेल व पनीर से किया।
इन्हें 90 प्रतिशत
से ज्यादा सफलता मिलती
थी। इसके इलाज से वे रोगी
भी ठीक हो जाते थे जिन्हें
अस्पताल में यह कहकर डिस्चार्ज
कर दिया जाता था कि अब कोई
इलाज नहीं बचा, सिर्फ दुआ
ही काम आयेगी। अमेरीका
में हुई शोध से पता चला
है कि अलसी में 27 से
ज्यादा कैंसर रोधी तत्व
होते हैं। डॉ. योहाना का
नाम नोबेल पुरस्कार के
लिए 7 बार चयनित
तो हुआ पर उन्हें मिला
नहीं क्योंकि उनके सामने
शर्त रखी गई थी कि वे अलसी
पनीर के साथ-साथ कीमोथेरेपी
व रेडियोथेरेपी भी काम
में लेंगी जो उन्हें मंजूर
नहीं था।
बॉडी बिल्डिंग के लिए
भी नंबर वनः-
अलसी बॉडी बिल्डर
के लिए आवश्यक व संपूर्ण
आहार है। अलसी में 20 प्रतिशत
आवश्यक अमाइनो एसिड युक्त
अच्छे प्रोटीन होते हैं।
प्रोटीन से ही मांस-पेशियां
बढ़ती हैं। अलसी भरपूर
शक्ति देती है। कसरत के
बाद मांस पेशियों की थकावट
चुटकियों में ठीक हो जाती
है। बॉडी बिल्डिंग पत्रिका
मसल मीडिया 2000 में
प्रकाशित आलेख “बेस्ट ऑफ
द बेस्ट” में अलसी को
बॉडी के लिए सुपर फूड माना
गया है। मि. डेकन ने अपने
आलेख ‘ऑस्क द गुरु’ में
अलसी को नम्बर वन बॉडी
बिल्डिंग फूड का खिताब
दिया। अलसी हमारे शरीर
को भरपूर ताकत प्रदान
करती है, शरीर में नई
ऊर्जा का प्रवाह करती
है तथा स्टेमिना बढ़ाती
है।
सेवन का तरीकाः-
हमें प्रतिदिन 30-60 ग्राम
अलसी का सेवन करना चाहिये।
रोज 30-60 ग्राम
अलसी को मिक्सी के चटनी
जार में पीसकर आटे में
मिलाकर रोटी, परांठा
आदि बनाकर खायें। इसकी
ब्रेड, केक, कुकीज़, आइसक्रीम, लड्डू
आदि स्वादिष्ट व्यंजन
भी बनाये जाते हैं। अंकुरित
अलसी का स्वाद तो कमाल
का होता है। इसे आप सब्ज़ी, दूध, दही, दाल, सलाद
आदि में भी डाल कर ले सकते
हैं। बेसन में भी मिला
कर पकोड़े, कढ़ी, गट्टे आदि
व्यंजन बनाये जा सकते
हैं। इसे पीसकर नहीं रखना
चाहिये। इसे रोजाना पीसें।
ये पीसकर रखने से खराब
हो जाती है। बस 30 ग्राम
का आंकड़ा याद रखें। अलसी
के नियमित सेवन से व्यक्ति
के जीवन में चमत्कारी
कायाकल्प हो जाता है।
Flaxseeds 
The
warm, earthy and subtly nutty flavor of flaxseeds combined with an abundance of omega-3 fatty acids makes them an increasingly
popular addition to the diets of many a health conscious consumer. Whole and ground flaxseeds, as well as flaxseed oil, are
available throughout the year.
Flaxseeds are slightly larger than sesame
seeds and have a hard shell that is smooth and shiny. Their color ranges from deep amber to reddish brown depending upon whether
the flax is of the golden or brown variety. While whole flaxseeds feature a soft crunch, the nutrients in ground seeds are
more easily absorbed.
Nutrients in
Flax seeds
2.00 tbs (21.00 grams)
Nutrient%Daily Value
omega-3 fats199.5%
manganese26%
vitamin B123.3%
fiber22.9%
magnesium20.5%
tryptophan18.7%
phosphorus13.4%
copper13%
Calories (112)6%
This chart graphically details the %DV that a serving of Flaxseeds provides
for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional
information about the amount of these nutrients provided by Flaxseeds can be found in the Food Rating
System Chart. A link
that takes you to the In-Depth Nutritional Profile for Flaxseeds, featuring information over 80 nutrients, can be found under
the Food Rating System Chart.
Health Benefits
Flaxseeds are rich in alpha linolenic acid (ALA), an omega-3 fat that
is a precursor to the form of omega-3 found in fish oils called eicosapentaenoic acid or EPA. Since the fats
are found in their isolated form in flaxseed oil, it is a more concentrated source of ALA than the seeds themselves (although
it doesn't have the other nutrients that the seeds do). ALA, in addition to providing several beneficial effects of its own,
can be converted in the body to EPA, thus providing EPA's beneficial effects. For this conversion to readily take place, however,
depends on the presence and activity of an enzyme called delta-6-destaurase, which, in some individuals, is less
available or less active than in others. In addition, delta-6-desaturase function is inhibited in diabetes and by the consumption
of saturated fat and alcohol. For these reasons, higher amounts of ALA-rich flaxseeds or its oil must be consumed to provide
the same benefits as the omega-3 fats found in the oil of cold-water fish.
Yet research indicates that for those who do not eat fish or wish to take fish oil supplements, flaxseed oil does provide
a good alternative. A study published in the Journal of Nutrition found that flaxseed oil capsules providing
3 grams of alpha-linolenic acid daily for 12 weeks—an amount that would be provided by 3 tablespoons of flaxseed oil
a day—increased blood levels of EPA by 60% in a predominantly African-American population with chronic illness.
A recent MedLine check (MedLine provides access to the published peer-reviewed medical
literature) revealed 1,677 research articles on linolenic acid, investigating its effects on numerous physiological processes
and health conditions.
Anti-Inflammatory Benefits
Omega-3 fats are used by the body to produce Series 1 and 3 prostaglandins, which are
anti-inflammatory hormone-like molecules, in contrast to the Series 2 prostaglandins, which are pro-inflammatory molecules
produced from other fats, notably the omega-6 fats, which are found in high amounts in animal fats, margarine, and many vegetable
oils including corn, safflower, sunflower, palm, and peanut oils. Omega-3 fats can help reduce the inflammation that is a
significant factor in conditions such as asthma, osteoarthritis, rheumatoid arthritis, migraine headaches, and osteoporosis.
Omega-3-rich Flaxseeds Protect Bone Health
Alpha linolenic acid, the omega-3 fat found in flaxseed and walnuts, promotes bone health by helping to prevent excessive
bone turnover—when consumption of foods rich in this omega-3 fat results in a lower ratio of omega-6 to omega-3 fats
in the diet.(Griel AE, Kris-Etherton PM, et al. Nutrition Journal)
Other studies have shown that diets
rich in the omega-3s from fish (DHA and EPA), which also naturally result in a lowered ratio of omega-6 to omega-3 fats, reduce
bone loss. Researchers think this is most likely because omega-6 fats are converted into pro-inflammatory prostaglandins,
while omega-3 fats are metabolized into anti-inflammatory prostaglandins. (Prostaglandins are hormone-like substances made
in our bodies from fatty acids.)
In this study, 23 participants ate each of 3 diets for a 6-week period with a 3
week washout period in between diets. All 3 diets provided a similar amount of fat, but their ratio of omega-6 to omega-3
fats was quite different:
Diet 1 provided 34% total fat with omega-6 and omega-3 fats in amounts typically seen in
the American diet: 9% polyunsaturated fats (PUFAs) of which 7.7% were omega-6 and only 0.8% omega-3 fats, resulting in a pro-inflammatory
ratio of 9.6:1.
Diet 2, an omega-6-rich diet, provided 37% total fat containing 16% PUFAs of which 12% were omega-6
and 3.6% omega-3, a better but still pro-inflammatory ratio of 3.3:1.
Diet 3, which provided 38% in total fats, was
an omega-3-rich diet, containing 17% PUFAs, of which 10.5% were omega-6 and 6.5% omega-3, resulting in an anti-inflammatory
ratio of 1.6:1.
After each diet, subjects' blood levels of N-telopeptides, a marker of bone breakdown, were measured,
and were found to be much lower following Diet 3, the omega-3-rich diet, than either of the other two.
The level
of N-telopeptides seen in subjects' blood each diet also correlated with that of a marker of inflammation called tumor necrosis
factor-alpha (TNF-alpha). Diets 1 and 2—the diets which had a significantly higher ratio of omega-6 to omega-3 fats—also
had much higher levels of TNF-alpha than the Diet 3, which was high in omega-3 fats from walnuts and flaxseed. Practical Tip:
Protect your bones' by making anti-inflammatory omega-3-rich flaxseed and walnuts, as well as cold water fish, frequent contributors
to your healthy way of eating.
Protection Against Heart Disease, Cancer and Diabetes
Omega-3 fats are used to produce substances that reduce the formation of blood clots,
which can reduce the risk of heart attack and stroke in patients with atherosclerosis or diabetic heart disease.
Omega-3
fats are also needed to produce flexible cell membranes. Cell membranes are the cell's gatekeepers, allowing in needed nutrients
while promoting the elimination of wastes. While important for everyone, flexible cell membranes are critical for persons
with diabetes since flexible cell membranes are much better able to respond to insulin and to absorb glucose than the stiff
membranes that result when the diet is high in saturated and/or hydrogenated (trans-) fats. In the colon, omega-3 fats help
protect colon cells from cancer-causing toxins and free radicals, leading to a reduced risk for colon cancer.
Flaxseeds Help Prevent and Control High Blood Pressure
Individuals whose diets provide greater amounts of omega-3 fatty polyunsaturated fatty acids—and flaxseed is an
excellent source of these essential fats—have lower blood pressure than those who consume less, shows data gathered
in the International Study of Macro- and Micro-nutrients and Blood Pressure (INTERMAP) study (Ueshima H, Stamler J, et al.
Hypertension).
The INTERMAP is a study of lifestyle factors, including diet, and their effect on blood pressure in
4,680 men and women aged 40 to 59 living in Japan, China, the U.S. and the U.K. Blood pressure was measured and dietary recall
questionnaires were completed by participants on four occasions. Dietary data was analyzed for levels of omega-3 fatty acids
from food sources including fish, nuts, seeds and vegetable oils.
Average daily intake of omega-3 fatty acids was
2 grams. Participants with a high (o.67% kcal) omega-3 fatty acid percentage of their daily calorie intake had an average
systolic and diastolic blood pressure reading that was 0.55/0.57 mm Hg less, respectively, than participants with lower intake.
Previous research has found that a decrease of 2 mm Hg reduces the population-wide average stroke mortality rate by 6 percent
and that of coronary heart disease by 4%.
Higher omega-3 fatty acid intake among the 2,238 subjects who were not
using drugs, supplements, or a special diet for hypertension, heart disease, or diabetes was associated with a 1.01/0.98 mm
Hg reduction in systolic and diastolic blood pressure, respectively.
For the 2,038 subjects in this group who did
not have hypertension, greater intake was associated with a 0.91/0.92 mm Hg average systolic and diastolic reduction.
Lead
author Hirotsugu Ueshima, MD of Shiga University of Medical Science in Japan, noted that the beneficial effect of omega-3
fats was even greater in people who had not yet developed high blood pressure.
The researchers also found that omega-3s
from nuts, seeds, and vegetable oils—such as walnuts and flaxseed—had just as much impact on blood pressure as
omega-3s from fish. "With blood pressure, every millimeter counts. The effect of each nutrient is apparently small but independent,
so together they can add up to a substantial impact on blood pressure. If you can reduce blood pressure a few millimeters
from eating less salt, losing a few pounds, avoiding heavy drinking, eating more vegetables, whole grains and fruits (for
their fiber, minerals, vegetable protein and other nutrients) and getting more omega-3 fatty acids, then you've made a big
difference," said Ueshima.
Flaxseed Provides Comparable Cholesterol-Lowering Benefits to Statin Drugs
In a study involving 40 patients with high cholesterol (greater than 240 mg/dL), daily consumption of 20 grams of ground
flaxseed was compared to taking a statin drug. After 60 days, significant reductions were seen in total cholesterol, LDL cholesterol,
triglycerides and the ratio of total to HDL cholesterol—in both groups. Those receiving flaxseed did just as well as
those given statin drugs!
Body mass index, total cholesterol, HDL-cholesterol, LDL-cholesterol, triglycerides, and
the ratio of total cholesterol/HDL-cholesterol were measured at the beginning of the study and after 60 days.
In
those eating flaxseed, significant reductions were seen in total cholesterol (-17.2%), LDL-cholesterol (-3.9%), triglycerides
(-36.3%) and the ratio of total cholesterol/HDL-cholesterol (-33.5%) were observed in the diet+flax group, compared to baseline.
Similar reductions were seen in those taking the statin. Benefits did not significantly differ between the two groups.
Flaxseed Oil Lowers Blood Pressure in Men with High Cholesterol
Greek researchers looked at the effect on systolic and diastolic blood pressure of a three-month trial during which
59 middle-aged men used either flaxseed or safflower oil in their daily diet.
Flaxseed oil is rich in the omega-3
fat, alpha-linolenic acid (ALA), which the body can metabolize into the cardioprotective long-chain omega-3 fatty acids, DHA
and EPA, while safflower oil is a concentrated source of the omega-6 fat, linoleic acid (LA). The men received flaxseed oil
supplying 8 grams of ALA daily or safflower oil providing 11 grams of LA per day.
At the conclusion of the 12-week
study, both systolic and diastolic blood pressure was significantly lower in the men using the omega-3-rich flaxseed oil.
One
possible explanation for this result is the anti-inflammatory effects of omega-3 fats. Both omega-6 and omega-3 fats are essential fatty
acids: we need both types of fats to be healthy and must derive them from our food. Omega-6 fats, however, tend to promote
excessive inflammation when not balanced by sufficient amounts of omega-3 fats in the diet.
Most nutrition experts
believe that a health-promoting ratio of omega-6 to omega-3 fats is no higher than 4:1, and many believe the optimal ratio
is 2:1. The typical American diet, however, delivers almost 10 times as much omega-6 as omega-3 fatty acids. Practical Tip:
Numerous studies have shown heart-protective benefits from decreasing the ratio of omega-6 to omega-3 fats in the diet. To
improve your omega 6:omega to omega-3 ratio increase your consumption of foods rich in omega-3s, such as flaxseed oil, canola
oil, walnuts, and cold-water fish like wild salmon. And decrease your consumption of foods rich in omega-6 fats, such as safflower
oil, corn oil, peanut oil, butter and the fats found in meats.
Rich in Beneficial Fiber
Flaxseeds' omega-3 fats are far from all this exceptional food has to offer. Flaxseed
meal and flour provides a very good source of fiber that can lower cholesterol levels in people with atherosclerosis and diabetic
heart disease, reduce the exposure of colon cells to cancer-causing chemicals, help relieve constipation and stabilize blood
sugar levels in diabetic patients. Flaxseeds 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.
A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such
as flaxseed, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19
years. People eating the most fiber, 21 grams per day, had 12% less CHD and 11% less CVD compared to those eating the least,
5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and
a 10% risk reduction in CVD.
Flaxseed Puts the Brakes on Prostate Cancer Growth
Flaxseed, a rich source of omega-3 fatty acids and lignans, put the brakes on prostate tumor growth in men who were
given 30 grams of flaxseed daily for a month before surgery to treat their prostate cancer. The 40 men taking flaxseed, either
alone or along with a low-fat diet, were compared to 40 men only following a low-fat diet, and 40 men in a control group who
did not alter or supplement their usual diet. Men who took flaxseed, as well as those who took flaxseed combined with a low-fat
diet did the best.
Lead author, Duke University researcher Wendy Demark-Wahnefried, believes the omega-3s in flaxseed
alter how cancer cells lump together or cling to other cells, while flaxseed's anti-angiogenic lignans choke off the tumor's
blood supply, thus helping to halt the cellular activity that leads to cancer growth. Journal of Clinical Oncology, 2007 ASCO Annual Meeting, Abstract 1510.
Practical Tip: Study participants took the flaxseed in a ground form to make it more digestible, and mixed it in
drinks or sprinkled it on food such as yogurt, cereal or salads.
Special Protection for Women's Health
Flaxseed meal and flour have been studied quite a bit lately for their beneficial protective
effects on women's health. Flaxseed is particularly rich in lignans, special compounds also found in other seeds,
grains, and legumes that are converted by beneficial gut flora into two hormone-like substances called enterolactone and enterodiol.
These hormone-like agents demonstrate a number of protective effects against breast cancer and are believed to be one reason
a vegetarian diet is associated with a lower risk for breast cancer. Studies show that women with breast cancer and women
who are omnivores typically excrete much lower levels of lignans in their urine than vegetarian women without breast cancer.
In animal studies conducted to evaluate lignans' beneficial effect, supplementing a high-fat diet with flaxseed flour reduced
early markers for mammary (breast) cancer in laboratory animals by more than 55%.
In a study published in the American Journal of Clinical Nutrition, when postmenopausal women ate a daily
muffin containing either 25 grams (a little less than 1 ounce) of soy protein, 25 grams of ground flaxseed, or a placebo muffin
containing neither for 16 weeks, the estrogen metabolism of those eating flaxseed, but not soy or placebo, was altered in
several important protective ways:
· Levels of 2-hydroxyestrone, a less biologically active estrogen metabolite thought to be protective against
breast cancer, increased significantly.
· The ratio of 2-hydroxyestrone (the protective estrogen metabolite) to 16alpha-hydroxyestrone (an estrogen
metabolite thought to promote cancer) increased.
· Blood levels of the estrogen fractions (estradiol, estrone, and estrone sulfate) did not change significantly—which
is important since estradiol is involved in maintaining bone mass.
So what does this mean in plain English? Eating about an ounce of ground flaxseed each day will affect the way estrogen
is handled in postmenopausal women in such a way that offers protection against breast cancer but will not interfere with
estrogen's role in normal bone maintenance.
In addition to lessening a woman's risk of developing cancer, the lignans abundant
in flaxseed can promote normal ovulation and extend the second, progesterone-dominant half of the cycle. The benefits of these
effects are manifold. For women trying to become pregnant, consistent ovulation significantly improves their chances of conception.
For women between the ages of 35 and 55 who are experiencing peri-menopausal symptoms such as irregular menstrual cycles,
breast cysts, headaches, sleep difficulties, fluid retention, anxiety, irritability, mood swings, weight gain, lowered sex
drive, brain fog, fibroid tumors, and heavy bleeding, a probable cause of all these problems is estrogen dominance. Typically,
during the 10 years preceding the cessation of periods at midlife, estrogen levels fluctuate while progesterone levels steadily
decline. Flaxseed, by promoting normal ovulation and lengthening the second half of the menstrual cycle, in which progesterone
is the dominant hormone, helps restore hormonal balance.
Preliminary research also suggests that flaxseeds may serve a role
in protecting post-menopausal woman from cardiovascular disease. In a recent double-blind randomized study, flaxseeds reduced
total cholesterol levels in the blood of postmenopausal women who were not on hormone replacement therapy by an average of
6%.
Lastly, lignan-rich fiber has also been shown to decrease insulin
resistance, which, in turn, reduces bio-available estrogen, which also lessens breast cancer risk. And, as insulin resistance
is an early warning sign for type 2 diabetes, flaxseed may also provide protection against this disease.
Flaxseed Reduces Hot Flashes Almost 60%
Researchers recruited 29 postmenopausal women who had suffered from at least 14 hot flushes each week for at least one
month, but would not take estrogen because of a perceived increased risk of breast cancer. After taking 40 grams (1.4 ounces)
of crushed flaxseed each day for six weeks, the frequency of hot flashes decreased 50%, and the overall hot flash score decreased
an average 57% for the 21 women who completed the trial. J Soc Integr Oncol. 2007 Summer;5(3):106-12.
Fend Off Dry Eyes
Dry eye syndrome (DES) afflicts more than 10 million Americans. Artificial tears offer only temporary relief. Expensive
prescription drugs promise help, but at the cost of potentially serious side effects.
Could Mother Nature provide
a cure? Yes, suggests research published in the American Journal of Clinical Nutritioninvolving nearly 40,000
female health professionals aged 45-84 enrolled in the Women's Health Study.
Researcher Biljana Miljanovic, MD, MPH,
and colleagues at Brigham and Women's Hospital looked at whether essential fatty acids—the omega-3 fats (found in high
amounts in cold water fish and flaxseeds), and the omega-6 fats (found in red meat, safflower, sunflower, soy and corn oils)—play
a role.
They do. Women whose diets provided the highest amounts of omega-3 fatty acids had a 17% lower risk of dry
eye syndrome compared with those consuming the least of these beneficial fats.
In contrast, a diet high in omega-6
fats, but low in omega-3s, significantly increased DES risk. Women whose diets supplied a high ratio of omega-6 to omega-3
fatty acids had a 2.5-fold higher risk of DES syndrome compared to those with a more balanced intake of fatty acids.
Researchers
specifically looked at eating tuna fish—a main source of omega-3 fatty acids in the American diet.
Compared
with women eating less than one 4-ounce serving of tuna a week:
· Women who ate 2 to 4 servings of tuna per week had a 19% lower risk of DES.
· Women eating 5 to 6 servings of tuna per week had a 68% lower risk of DES.
"These findings suggest that increasing dietary intake of omega-3 fatty acids may reduce the risk of dry eye syndrome,
an important and prevalent cause of ocular complaints," Miljanovic and colleagues conclude. In addition to tuna fish, omega-3
fatty acids are richly supplied by other fatty fish (such as salmon, mackerel, halibut, sardines, and herring), flaxseeds
and flaxseed oil. Due to concerns about mercury levels in tuna, to lower your risk of DES we recommend enjoying a variety
of cold-water fish and adding flaxseeds and flaxseed oil to your Healthiest Way of Eating.
Description
What's in a name? Well, when it comes to the scientific name of flaxseeds, the name
says it all. Flaxseeds are known asLinum usitatissimum with it species name meaning "most useful." That would
definitely describe the versatility and nutritional value of this tiny little seed.
Flaxseeds are slightly
larger than sesame seeds and have a hard shell that is smooth and shiny. Their color ranges from deep amber to reddish brown
depending upon whether the flax is of the golden or brown variety.
Their
flavor is warm and earthy with a subtly nutty edge. While unground flaxseeds feature a soft crunch, they are usually not consumed
whole but rather ground since this allows for the enhancement of their nutrient absorption. Ground flaxseeds can have a relatively
mealy texture with a potential hint of crunch depending upon how fine they are ground.
History
Flaxseeds have a long and extensive history. Originating in Mesopotamia, the flax plant
has been known since the Stone Ages. One of the first records of the culinary use of flaxseeds is from times of ancient Greece.
In both that civilization and in ancient Rome, the health benefits of flaxseeds were widely praised. After the fall of Rome,
the cultivation and popularity of flaxseeds declined.
Ironically, it was Charlemagne, the emperor who would be famous
for shaping European history, who also helped to shape the history of flaxseeds, restoring them to their noble position in
the food culture of Europe. Charlemagne was impressed with how useful flax was in terms of its culinary, medicinal, and fiber
usefulness (flaxseed fibers can be woven into linen) that he passed laws requiring not only its cultivation but its consumption
as well. After Charlemange, flaxseeds became widely appreciated throughout Europe.
It was not until the early colonists arrived in North America that flax was first planted in the United States. In
the 17th century, flax was first introduced and planted in Canada, the country that is currently the major producer of this
extremely beneficial seed.
How to Select and Store
Flaxseeds can be purchased either whole or already ground. The two different forms
offer distinct benefits. Although ground flaxseeds may be more convenient, whole flaxseeds feature a longer shelf life.
Whole
flaxseeds are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may
purchase in the bulk section, make sure that the bins containing the flaxseeds are covered and that the store has a good product
turnover so as to ensure their maximal freshness. Whether purchasing flaxseeds in bulk or in a packaged container, make sure
that there is no evidence of moisture. If you purchase whole flaxseeds, store them in an airtight container in a dark, dry
and cool place where they will keep fresh for several months.
Ground
flaxseeds are usually available both refrigerated and non-refrigerated. It is highly recommended to purchase ground flaxseed
that is in a vacuum-sealed package or has been refrigerated since once flaxseeds are ground, they are much more prone to oxidation
and spoilage. Likewise, if you either purchase ground flaxseeds or you grind them at home, it is important to keep them in
a tightly sealed container in the refrigerator or freezer to prevent them from becoming rancid.
Flaxseed oil is especially perishable and should be purchased in opaque bottles that have been kept refrigerated. Flaxseed
oil should have a sweet nutty flavor. Never use flaxseed oil in cooking; add it to foods after they have been heated.
How to Enjoy
For some of our favorite recipes, click Recipes.
Tips for Preparing Flaxseeds:
Grind flaxseeds in a coffee or seed grinder in order to enhance their digestibility
and therefore their nutritional value. 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.
A Few Quick Serving Ideas:
Sprinkle ground flaxseeds onto your hot or cold cereal.
Add flaxseeds to your
homemade muffin, cookie or bread recipe.
To pump up the nutritional
volume of your breakfast shake, add ground flaxseeds.
To give cooked
vegetables a nuttier flavor, sprinkle some ground flaxseeds on top of them.
Add a tablespoon of flaxseed oil to smoothies.
Individual Concerns
While flaxseeds contain cyanogenic glycosides compounds, at normal levels and without
protein malnutrition, researchers currently maintain that this is not of concern and should cause no adverse effects (they
consider 50 grams, which is more than 2 TBS, to be a safe amount for most people). The heat employed by cooking has been found
to eliminate the presence of these compounds.
Some people have gastrointestinal symptoms, such as flatulence
and bloating, when they first begin to incorporate flaxseeds into their diet. It is suggested to start with a small amount,
such as one teaspoon, and slowly build yourself up to your intake goal. When increasing fiber intake in the diet, it is also
a good idea to include fluid (water) intake as well.
Several animal
studies (involving rats and mice) have raised questions about the safety of high-dose flaxseeds during pregnancy - not for
the pregnant females, but for their offspring. "High-dose" in these animal experiments has meant flax intake as 10% of the
total diet, or about 4 tablespoons of flaxseed for every 2,000 calories. Although it is impossible to generalize from animal
studies to humans, we recommend that women who are pregnant (or considering pregnancy) consult with their healthcare providers
if they are consuming or planning to consume flaxseeds in these high amounts.
Nutritional Profile
Flaxseeds are an excellent source of omega-3 essential fatty acids. They are a very
good source of dietary fiber, vitamin B1, and manganese. They are also a good source of the minerals magnesium, phosphorus,
and copper. In addition, flax seeds are concentrated in lignan phytonutrients.
For an in-depth nutritional profile
click here: Flax seeds.
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional
profile for Flaxseeds is
also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and
insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients
for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially
rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good,
or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in
the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided
in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that
includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below
the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of
the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much
of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you
can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this
amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our
rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the
U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more
background information and details of our rating system.
|
Flax
seeds
2.00 tbs
21.00 grams
112.14 calories |
|
Nutrient |
Amount |
DV
(%) |
Nutrient
Density |
World's Healthiest
Foods Rating |
|
omega-3
fats |
4.79 g |
199.6 |
32.0 |
excellent |
|
manganese |
0.52 mg |
26.0 |
4.2 |
very good |
|
vitamin
B1 |
0.35 mg |
23.3 |
3.7 |
very good |
|
fiber |
5.73 g |
22.9 |
3.7 |
very good |
|
magnesium |
82.32 mg |
20.6 |
3.3 |
good |
|
tryptophan |
0.06 g |
18.8 |
3.0 |
good |
|
phosphorus |
134.82 mg |
13.5 |
2.2 |
good |
|
copper |
0.26 mg |
13.0 |
2.1 |
good |
|
World's Healthiest
Foods Rating |
Rule |
|
excellent |
DV>=75% OR
Density>=7.6 AND DV>=10% |
|
very good |
DV>=50% OR
Density>=3.4 AND DV>=5% |
|
good |
DV>=25% OR
Density>=1.5 AND DV>=2.5% |
