Flax Seed Oils - Health Benefits, Information, Supplements
The benefit of flax seed and flax seed oil to the diet is irrefutable. Flax seed contains many nutrients, most importantly omega 3 fatty acids, which most people don't get enough of in their diet.
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The main benefit of flax seed is the alpha linolenic acid it contains. This is an omega 3 fatty acid that most people do not have in their diet. It is also one of the most important fats in the body. Omega 3 fatty acids promote heart function, prevent blood clots, and reduce the pain and stiffness associated with arthritis, just to name a few rewards.
Another benefit of flax seed is its versatility. Flax products come in many varieties, and there are many flax seed recipes , using whole flax seed or flax seed oil, or flax seed meal , which is a good egg substitute to use for baking if you are vegan or on a low cholesterol diet.
Flax seed can be eaten whole or ground, although most say ground flax seed is easier for digestion. Flax seed can be ground in a coffee grinder, but flax seed grinders are also available and tend to be affordable. These look like simple peppermills, and often are sold with a supply of flax seeds to get you started.
Things to Remember when using Flax Seed Oils
There is also flax seed oil. Flax oil should be cold pressed. It can be used as a low cholesterol salad dressing, or taken by itself as a supplement. Flax seed oil also comes in softgels.
Flax seed oil should not be used for cooking. Heat can destroy the omega 3 fatty acid in flax seed oil. Because of this, everything containing omega 3 fatty acids should be refrigerated, including whole flax seeds.
Types and Advantages of different Flax Seed Oils
There is some debate over the superiority of golden flax seed over brown flax seed. However, there is little evidence to support this claim. One study showed golden flax and brown flax to contain the same amount of oil, about 44%. It also showed that both brown flax and golden flax oils are more than half alpha linolenic acid, with golden flax at 51% and brown flax at 59%.
There is also little nutritional difference between organic flax seed and conventional flax seed. However, conventionally grown flax plants are sprayed heavily with pesticides, so this may be a consideration when choosing a flax seed product.
Although flax seed is high in omega 3 fatty acids, if you need high dosages of omega 3 to treat arthritis or heart disease, fish oil may better suit your needs.
Flax seed and flax seed oil each have a very low toxicity, but there are some flax seed and flax seed oil side effects . These are mostly gastrointestinal, and can include gassiness, nausea, and diarrhea. In extremely rare cases, severe stomach discomfort or absence of bowel movements may occur. If it does, discontinue use and consult your doctor.
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