Flaxseed and Flaxseed Oil

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Also indexed as: Lignan, Linseed Oil, Linum usitatissimum

How to Use It

For promoting bowel regularity, 1 tablespoon (15 ml) of whole or ground flaxseed is taken one or two times per day, accompanied by a full glass of water. When used to treat other health conditions, it is used in amounts of 30 to 35 grams (1 to 2 ounces) per day.

Although it is not suitable for cooking, flaxseed oil (unlike fish oil) can be used in salads. Some doctors recommend that people use 1 tablespoon (15 ml) of flaxseed oil per day as a supplement in salads or on vegetables to ensure a supply of essential fatty acids. Some conversion of alpha linolenic acid (ALA) to eicosapentaenoic acid (EPA) does occur, and this conversion can be increased by restricting the intake of other vegetable oils.

For those who wish to replace fish oil with flaxseed oil, research suggests taking up to ten times as much ALA as EPA. Typically, this means 7.2 grams of flaxseed oil equals 1 gram of fish oil. However, even if taken in such high amounts, flaxseed oil may not have the same effects as fish oil. But, flaxseed oil will not cause a fishy-smelling burp (a possible side effect of fish oil).

Where to Find It

In addition to its presence in flaxseed oil, small amounts of ALA are also found in canola, soy, black currant, and walnut oils. Small amounts of lignans are present in a wide variety of foods of plant origin.

Possible Deficiencies

ALA deficiencies are possible but believed to be rare, except in infants who are fed formula that is omega-3 deficient. Lignan is not an essential nutrient, so deficiencies are not possible.

References

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2. Simbalista RL, Sauerbronn AV, Aldrighi JM, Areas JAG. Consumption of a flaxseed-rich food is not more effective than a placebo in alleviating the climacteric symptoms of postmenopausal women. J Nutr 2010;140:293–7.

3. Langmead L, Feakins RM, Goldthorpe S, et al. Randomized, double-blind, placebo-controlled trial of oral aloe vera gel for active ulcerative colitis. Aliment Pharmacol Ther 2004;19:739–47.

4. Weiss RF. Herbal Medicine. Beaconsfield, UK: Beaconsfield Publishers Ltd, 1989, 114–5.

5. Edman JS, Williams WH, Atkins RC. Nutritional therapies for ulcerative colitis: literature review, chart review study, and future research. Altern Ther Health Med 2000;6:55–63.

6. Sanders TAB, Roshanai F. The influence of different types of omega 3 polyunsaturated fatty acids on blood lipids and platelet function in healthy volunteers. Clin Sci 1983;64:91.

7. Mantzioris E, James MJ, Gibson RA, Cleland LG. Dietary substitution with alpha-linolenic acid-rich vegetable oil increases eicosapentaenoic acid concentrations in tissues. Am J Clin Nutr 1994;59:1304–49.

8. Indu M, Ghafoorunissa. n-3 fatty acids in Indian diets: comparison of the effects of precursor (alpha-linolenic acid) vs product (long-chain n-3 polyunsaturated fatty acids). Nutr Res 1992;12:569–82.

9. Chajes V, Sattler W, Stranzl A, Kostner GM. Influence of n-3 fatty acids on the growth of human breast cancer cells in vitro: relationship to peroxides and vitamin E. Breast Cancer Res Treat 1995;34:199–212.

10. Munõz SF, Silva RA, Lamarque A, et al. Protective capability of dietary Zizyphus mistol seed oil, rich in 18:3, n-3, on the development of two murine mammary gland adenocarcinomas with high or low metastatic potential. Prostaglandins Leukot Essent Fatty Acids 1995;53:135–8.

11. Thompson LU, Rickard SE, Orcheson LJ, Seidl MM. Flaxseed and its lignan and oil components reduce mammary tumor growth at a late stage of carcinogenesis. Carcinogenesis 1996;17:1373–6.

12. Fritsche KL, Johnston PV. Effect of dietary alpha-linolenic acid on growth, metastasis, fatty acid profile and prostaglandin production of two murine mammary adenocarcinomas. J Nutr 1990;120:1601–9.

13. Cave WT Jr. Dietary n-3 (omega-3) polyunsaturated fatty acid effects on animal tumorigenesis. FASEB J 1991;5:2160–6 [review].

14. Braden LM, Carroll KK. Dietary polyunsaturated fat in relation to mammary carcinogenesis in rats. Lipids 1986;21:285–8.

15. De Stefani E, Deneo-Pellegrini H, Mendilaharsu M, Ronco A. Essential fatty acids and breast cancer; a case-control study in Uruguay. Int J Cancer 1998;76:491–4.

16. Bougnoix P. Alpha-linolenic acid content of adipose breast tissue: a host determinant of the risk of early metastasis in breast cancer. Br J Cancer 1994;70:330–40.

17. Pandalai PK, Pilat MJ, Yamazaki K, et al. The effects of omega-3 and omega-6 fatty acids on in vitro prostate cancer growth. Anticancer Res 1996;16:815–20.

18. Giovannucci E, Rimm EB, Colditz GA, et al. A prospective study of dietary fat and risk of prostate cancer. J Natl Cancer Inst 1993;85:1571–9.

19. Harvei S, Bjerve KS, Tretli S, et al. Prediagnostic level of fatty acids in serum phospholipids: omega-3 and omega-6 fatty acids and the risk of prostate cancer. Int J Cancer 1997;71:545–51.

20. Gann PH, Hennekens CH, Sacks FM, et al. Prospective study of plasma fatty acids and risk of prostate cancer. J Natl Cancer Inst 1994;86:281–6.

21. Schuurman AG, van den Brandt PA, Dorant E, et al. Association of energy and fat intake with prostate carcinoma risk: results from the Netherlands Cohort Study. Cancer 1999;86:1019–27.

22. Shields PG, Xu GX, Blot WJ, et al. Mutagens from heated Chinese and U.S. cooking oils. J Natl Cancer Inst 1995;87:836–41.

23. Gough A, Sheeran T, Bacon P, Emery P. Dietary advice in systemic sclerosis: the dangers of a high fibre diet. Ann Rheum Dis 1998;57:641–2.

24. Tou JC, Chen J, Thompson LU. Flaxseed and its lignan precursor, secoisolariciresinol diglycoside, affect pregnancy outcome and reproductive development in rats. J Nutr 1998;128:1861–8.

25. Alonso L, Marcos ML, Blanco JG, et al. Anaphylaxis caused by linseed (flaxseed) intake. J Allergy Clin Immunol 1996;98:469–70.

26. Leon F, Rodriguez M, Cuevas M. Anaphylaxis to Linum. Allergol Immunopathol (Madr) 2003;31:47–9.

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Flaxseed and Flaxseed Oil

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How to Use It

Where to Find It

Possible Deficiencies