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Flaxseed: the new wonder food?

Kyle Mitchell, Katelyn Thies & Sapna Rathod

Flax (Linum usitatissimum)

References

Available forms?

Benefits?

(13)

  • whole flaxseed
  • ground/milled/flaxseed meal
  • flaxseed oil
  • capsules
  • linseed cake
  • rich source of alpha-linoleic acid (ALA), lignans, and fiber (7)
  • may be helpful for many health conditions
  • cancer (3)
  • cholesterol (7)
  • blood sugar (7)
  • radiation (12)
  • IBS (9)
  • many claims lack enough information

(14)

(6)

(15)

How can it be incorporated into the diet?

Ease of access?

Who benefits?

What research has been done?

  • cereal/oatmeal
  • smoothies
  • salads/salad dressing
  • granola bars
  • as an egg substitute
  • laxative
  • can be found in any local grocery store
  • two types: golden yellow and russet brown
  • brown may be easier to find in most supermarkets

people with

  • acne (10)
  • weight problems (10)
  • high blood pressure (1)
  • gluten sensitivity (10)
  • GI issues (9)
  • diabetes (7)
  • menopause (7, 9)
  • inflammatory diseases (4)
  • breast, prostate, and colon cancer (3,7)
  • heart disease/conditions (2)
  • cholesterol
  • diabetes (11)
  • menopause (7, 9)

Contraindications?

(5)

(8)

  • birth control (9)
  • history of intestinal blockage
  • blood-thinning medication (9)
  • diabetes medication
  • bleeding disorders (9)
  • pregnant/breastfeeding women (7, 9)

1. Caligiuri SP, Aukema HM, Ravandi A, Guzman R, Dibrov E, Pierce GN. Flaxseed consumption reduces blood pressure in patients with hypertension by altering circulating oxylipins via an a-linolenic acid-induced inhibition of soluble epoxide hydrolase. Hypertension. 2014;64(1):53-9.

2. Dodin S et al. Flaxseed on cardiovascular disease markers in healthy menopausal women: a randomized, double-blind, placebo-controlled trial. Nutrition. 2008;24(1):23-30.

3. Lowcock EC, Cotterchio M, Boucher BA. Consumption of flaxseed, a rich source of lignans, is associated with reduced breast cancer risk. Cancer Causes Control. 2013 Apr;24(4):813-6. doi: 10.1007/s10552-013-0155-7.

4. Pessoa, R. A., Cardoso, J. R., Reis, C. V., & Nascimento, V. d. (2014). Benefits of flax (Linum usitatissimum L.) in food - a brief review. Higiene Alimentar, 28(228-229), 37-41.

5. Golden flaxseed vs brown flaxseed - Eve Out of the Garden. (2014). Retrieved April 07, 2016, from http://www.deilataylor.com/golden-flaxseed-vs-brown-flaxseed/#prettyPhoto

6. How To Make A Flax Egg - My Whole Food Life. (n.d.). Retrieved April 07, 2016, from http://mywholefoodlife.com/advice/how-to-make-a-flax-egg/

7. Flaxseed Health Benefits, Food Sources, Recipes, and Tips for Using It. (n.d.). Retrieved April 07, 2016, from http://www.webmd.com/diet/benefits-of-flaxseed?page=1

8. How to Make a Flax Egg | Vegan Egg Substitute Recipe. (2015). Retrieved April 07, 2016, from http://tiaskitchen.com/how-to-make-a-flax-egg/

9. Flaxseed. (n.d.). Retrieved April 07, 2016, from http://umm.edu/health/medical/altmed/herb/flaxseed

10. Flax Seed Benefits and Nutrition Facts. (2014). Retrieved April 07, 2016, from http://draxe.com/10-flax-seed-benefits-nutrition-facts/

11. Hutchins, A. M., Brown, B. D., Cunnane, S. C., Domitrovich, S. G., Adams, E. R., & Bobowiec, C. E. (2013). Daily flaxseed consumption improves glycemic control in obese men and women with pre-diabetes: A randomized study. Nutrition Research, 33(5), 367-375. doi:10.1016/j.nutres.2013.02.012

12. Radiology / Nuclear Medicine Nutrition / Diet Preventive Medicine Diet Of Flaxseed Shows Protective Effects Against Radiation In Animal Models. (n.d.). Retrieved April 07, 2016, from http://www.medicalnewstoday.com/releases/232524.php

13. Flax facts for athletes, and every-body. A reminder that flax is still a health food staple! - Society Wellness. (2015). Retrieved April 07, 2016, from http://www.societywellness.com/flax-facts-for-athletes-and-every-body-a-reminder-that-flax-is-still-a-health-food-staple/

14. NatureWord. (n.d.). Retrieved April 07, 2016, from http://www.natureword.com/tag/flax-seeds-nutrition-table/

15. G. T. (2012, March 7). Flax Seeds - Which Kind to Choose and What Health Benefits? Retrieved April 07, 2016, from http://www.healthcastle.com/flax.shtml

How is this valuable for the physically active?

Precautions?

  • use of herbs
  • raw/unripe flaxseeds
  • may be poisonous (9)
  • may slow blood clotting (9)
  • acts like the hormone estrogen (9)
  • hormone sensitive cancers
  • breast/uterine/ovarian cancer
  • side effects: bloating, diarrhea, stomach pain
  • reduce hypertension
  • weight loss (10)
  • mood/energy levels
  • anti-inflammatory effects (7)
  • possible benefits for athletes (13)
  • increased stamina
  • reduced soreness
  • increased oxygen utilization
  • good source of clean energy
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