I like to keep people who are kind enough to read my blog happy so I try to generally shoehorn these things into the blog's theme; my health. This time, no tangential connection was necessary. I eat flax weekly in a breakfast cereal called "Uncle Sam". So if you know a little something about flax, you know a little something about me.
Connection enough? Good.
These are the flax as we know 'em. (Yes, I'm going to work that pun until it goes on strike like an abused screenwriter.)
Flax seed has multiple uses. In non-food uses, it is more often called linseed; as in linseed oil. Linseed oil is commonly used in paint and solvents. Flax is also used in clothing to make linen.
When used as food, flax seed is supposedly good for lowering LDL cholesterol (or all cholesterol depending which study you look at). This action seems to be conveyed by the high concentration of omega 3 fatty acid's in the flaxseed oil. (See my previous entry "I am the Alpha and Omega")
Other benefits may be offered by flax through the legnan content of flax. Flax levels of this phytochemical are 100 times that found in wheat bran, the next best source. High levels of lignans in the body have been associated with anti-bacterial, anti-fungal, anti-viral and reduced risks of prostate cancer, ovarian cancer, osteoporosis, cardiovascular disease and, possibly, breast cancer, These benefits were mentioned less often and therefore are likely to be less effective in my mind.
Anti-cancer claims seem to hinge on their reported anti-oxidation capabilities which reduce DNA oxidative damage in cells due to production of free radicals, but Mirkin reports that free radicals production has not been shown to be substantially reduced by anti-oxidant intake when those anti-oxidants came in vitamin form so I'm skeptical that legnan's antioxidant properties are responsible for the effect, if one exists. To reduce free radicals and the DNA damage they cause which can promote cancer, Mirkin recommends a good exercise program that has been proven to reduce mitochondrial inefficiency that causes the free radicals.. (Mitochondria are our cells' little furnaces that burn the end products of sugar, protein and fat for fuel.)
Again with the exercise! The one good health habit I don't cultivate. * sigh *
So sit down in front of the TV and eat it like popcorn by the tubful, right? Not so much.
The maximum recommended amount is 3 tablespoons (recommended by a flaxseed PR group) and Mirkin suggests only 1 or 2. Flax also contains cyanogen, a mild toxin that in large amounts can keep your thyroid from taking up enough iodine. 10 tablespoons is enough to cause most people problems. The first symptom is diarrhea. The 3 tablespoon limit should keep you in the good range where you get the benefits but none of the side effects. I have to wonder if this tiny bit of toxin is what renders the positive anti-fungal and anti-bacterial effects mentioned before. That, in turn, may have something to do with the anti-colon cancer effect, but I don't base that on anything but whimsical speculation. 10 tablespoons produces blood levels that hurt your thyroid, so think how much higher the concentration of cyanogen must be in your colon! You're hitting your gut with a big ol' can of Raid.
Flaxseed oil is supposedly treated with heat which decomposes cyanogen making it harmless and letting you get a much bigger does of omega 3's if you cook with it. (You don't get the lignans this way though.) If you roast flaxseeds, you'll get the same effect and could probably use a great deal more than the 10 tablespoons that limit raw flaxseed intake.
The high dietary fiber in flax seed, due to its high water-holding capacity and low digestibility, increases the bulkiness and promotes regularity It may also lessen the severity of diabetes by stabilizing blood-sugar levels.
When eating flax seed, a lot of it can escape chewing and go through you untouched. I wondered to myself if putting some in a pepper grinder would give you some terrific flaxseed flour. It might be too moist and pasty though. Flaxseed flour is heat treated and commercially available, (though a bit pricey.) It needs to be treated because ground flaxseed releases the oil and untreated oil goes rancid (breaks down) fairly quickly. Flaxseed flour supposedly can be used as egg substitute though egg intake has been found to be of little importance when lowering cholesterol. Your body makes most of its cholesterol from triglycerides produced by sugar and starch you eat, especially in high doses like flour products (bread, pasta, pretzels, cake, cookies, etc.) Grinding your own flax may also give you high cyanogen dosage so it may be unwise to do this unless you are using smaller amounts (perhaps 1 tablespoon, but this is more guessing on my part so caveat emptor, okay?.)
As I leave you, before we become too concerned about the downside of flax, I'll paraphrase one of Mirkin's favorite tips. There is no wonder food. It's the combination of many wholesome high fiber foods that produces health benefits. Flax is a great dietary tool towards improving our diet, but it, like so many other hyped things is no silver bullet.
* DM
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Fitness Goals:
60 beats per minute resting pulse.
10 miles cycling.
Weights: 3 days - 100 lbs. - 6 cycles of 5,5,5,10 repetitions (2 cycles/day)
Current Fitness Record: (since last entry)
Pulse: 60 beats per minute (unconfirmed)
0 min cycling (odometer broken)
2 days - 65 lbs. - 3 cycles of 5,5,5,10 repetitions
Blood Pressure: 125/69 11-2007
RECENT SYMPTOMS : None.
ONGOING SYMPTOMS: Infrequent pain in upper molar. Occasional ache in gonads. Weakness on side right knee, Slight pain in right knee when kneeling and shifting knee to the right. Inflexible pinkie and middle finger of right hand. (99% flexibility). Strained thumb. Hyperhidrosis.
DIAGNOSIS: Strain of knee? Unknown injury to right knee, possible impact from small stumble onto landing of concrete stairs. Recovering from confirmed stress fracture of secondary phalange (finger bone) of right hand and strained right pinkie. Unknown injury of thumb.
DRUG REGIMEN: Aspartame. (3 diet sodas daily) Caffeine (three cups of coffee daily. One cola.)ONGOING TREATMENT: None.
PROGNOSIS FOR FOLLOWING WEEK: Good health.
POTENTIAL TREATMENTS: Fish Oil supplements. Leafy greens. Exercise (See Fitness Goals and Record) Axillary curettage.
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