Keywords; flax seed nutrition information, butter is back, oleic acid.
Researchers have found that the ratio of omega 6 to 3 oils in the diet is very important. Both are vital, healthy fatty acids, and there's big but; the ratio is just as important.
And in the Western diet, the ratio is way out of sync. We consume far too much omega 6 and not nearly enough of the 3 foods.
When we get that ratio wrong, it sets up inflammation in the body, arthritis in the joints, and bright red, angry blood vessels leading to atherosclerosis with all its attendant diseases.
Get the ratio right by raising the omega 3 and lowering 6 and it means less cardiovascular disease, stroke, autoimmune diseases like lupus, and cancer, and surprisingly less backache too.
Ring in flax seed omega, and fish oil, the two richest sources of omega-3. There are big differences though.
And the fields are white unto harvest. This village church in Kent, England is surrounded by fields of flax. They're often blue too. It all goes to animal feed, my cousin tells me. Big mistake, what's good for the cow and pig, is good for the human too.
But the health benefits of flax seeds far exceed their omega-3 content. They are also rich in a particular fibre called a "lignan". Lignans have very powerful anti-inflammatory properties too. That means eating flax seed has proven cardiovascular benefits, arthritis benefits too, over and above flaxseed oil. But how do you easily include flax seed in your diet?
There's interesting new research coming out on the improvement of patients with diabetes, and Metabolic syndrome:
What comes as a bit of a surprise is that the health benefits of flax seeds does not include vitamin D. A deficiency of vitamin D is known to contribute greatly to both hip pain and Metabolic syndrome but there's none in flaxseed. Something else is at work. But what? The lignans in flax seed, perhaps; they lower cholesterol.
Flax seed nutrition information
What may concern you, and it shouldn't, is that flax seed is 70% fat. Firstly, it's the healthy fat, with zero cholesterol, and your brain is 60% fat. Without these "essential fatty acids" your brain and nerves, all coated with a fatty myelin sheath, would die.
And secondly, research shows that people who include flax seed oil in their diet actually lose weight, and especially abdominal fat.
A concern: most seed oils are extracted at very high temperatures and using a toxic solvents like toluene or xylene. Traces remain in the oil. I can't vouch for your flax seed oil, but always choose "cold-pressed" oils, and because the fatty acids in flax seed are very readily oxidised, better still grind your own flax seed and put a spoon of freshly ground flax seed directly into your bread and cookie recipes, into your hummus and even onto your oats in the morning.
It's really easy to grind your flaxseeds; whizz them up for ten seconds in the blender. The oil is such a strong antioxidant that it is itself quickly oxidised. Freshly ground is the key.
Freshly ground flax seeds... I'm using an Andrew James grinder, but it's not available in the USA. It works great (10-15 seconds), but America's favourite coffee and spince blender by Krups looks just as good, or better.
Personally I don't mix them. This one is just for spices and seeds, and my coffee grinder is for coffee beans.
I used to blend our flax seeds with a hand blender in olive oil but it takes a good deal longer than Andrew James and Krups. Not as fine, either, and you can't add to your oats in the morning. Quaker oats recipes ...
DON'T do it this way...
Flax seed nutrition information
Grinding flax seed is really not difficult, but the seeds are a little tougher than sesame seeds for example. But both sesame seeds and flax seeds must be ground, otherwise they pass straight through your gut with zero benefits of flax seed oil or sesame seeds either.
So, I used to use the stick blender, but no longer for grinding flax and sesame seeds.
... having blended your sesame seeds and grinding flax seed, you can now
go on and make your hummus or whatever... add a few tablespoons of olive
oil to your sesame seed omega if you want to make tahini.
Then add the
ground flax seed to your bread, your cookies, your oats, to your hummus,
add it to stews and whatever else takes your fancy. Just keep eating
flax seed! Less inflammation of arthritis, less cardiovascular disease,
improvement in your diabetes and even less back pain. Less cancer too. Health benefits flax seed abound ... I'm looking at making flax seed bread too.
Total fat (g)
1 tbsp (10.3g)
1,88 (4% of daily needs)
4.34g (quite high, all good fat)
We won't focus here on minerals at flax seed nutrition information but let it be said that health benefits of flax seed includes large amounts of calcium, magnesium, phosphorus and potassium, all good stuff. Calcium for bones, magnesium for many benefits, not least less arthritis. Spinach of course the best source of magnesium, Pop Eye got it right.
On the vitamin side, flax seeds are particularly rich in the muscle weakness vitamin B1 (Thiamine), the irritability, poor concentration, anxiety, fatigue, restlessness, apathy, and depression vitamin B3 (Niacin), and vitamin K, the easy-bruising vitamin.
A deficiency of Thiamine causes a fatal neurological disease called beri-beri. It comes from eating white rice: generalised muscle weakness ...
We'll ignore the fairly complex organic chemistry at flax seed nutrition information but, in short, omega 3 oils are essential fatty acids, meaning we have to consume them; we are unable to synthesize them in the body. However, there is a limited ability to convert ALA to the others.
There are three, and all three are PUFAs; polyunsaturated fatty acids. They are considered heat labile, but it's interesting that research shows that cooking flaxseed in bread, say, does not diminish the omega 3 content.
Adding several tablespoons of ground flax seed to your bread recipe is great to increase then natural anti inflammatory omega 3 content.
But research on the lignins suggests they may be heat labile. Cooked ground flaxseed, as in bread, doesn't seem to lower cholesterol like the raw, freshly ground flaxseed.
They are: (forget their biochemistry names).
EPA and DHA are found mainly in fish oil ...
So, you notice that flaxseed oil is over 50% omega-3 oil - the simplest 18 carbon ALA (Alpha Linolenic Acid) of the three omega-3's.
Confusion: novices in biochem often confuse linoleic (an omega-6) and linolenic (an omega-3). The old name for flax seed oil is linseed oil. It's a derivative of the greatest component: alpha Linolenic acid.
Linoleic acid, too, (like ALA) is an essential fatty acid. Without them you're dead! Despite a small amount of saturated fatty acids, the overall effect of flaxseed oil consumption is normalisation of blood cholesterol.
Oleic acid is the fatty acid used in the fatty myelin sheath that surrounds nerves. Without that sheath, nerves can't conduct. You've heard of MS - it attacks that oleic acid sheath. Flaxseeds are particularly rich in oleic acid, a vital component of nerve health.
How much omega-3 in flaxseeds, flaxseed oil and salmon oil?
One tablespoon of flaxseeds (10 g), 1 tbsp of flaxseed oil and 1000 mg fish oil capsule contain:
So, flax seed omega 3 includes a large amount of ALA, the omege-3 fatty acid that can be converted in the body to EPA and DHA.
How much do we need?
For those who are happy to eat fish, or take fish oil capsules, the recommended daily allowance is both flaxseeds and fatty fish:
Flax seed nutrition information for vegetarians:
The body is able to convert ALA to EPA and DHA, but less efficiently. One tbsp of ground flaxseeds daily would probably be adequate.
Issues @ flax seed nutrition information
There are many controversial issues surrounding the omega-3 oils, but don't let that put you off their benefits.
In conclusion, to sum up the flax seed nutrition information,
Some folk become totally neurotic about their food, worrying about all these little issues. Others just couldn't be bothered at all about healthy eating. There's a healthy place to discover midway... not always easy to find. But try to grasp the big picture, not the nitty-gritty tiny details as to whether you should be having x mg of this or y mg of that. Just enjoy the healthy benefits of flax seed and certainly make a place for fatty fish or fish oil health benefits ... unless you're vegetarian, in which case just up your eating flax seed ... preferably freshly ground, uncooked flax seed.
Pecans are another rich source of omega-3 alpha linolenic acid, but like flax seed omega the fat goes rancid very quickly. Cracking pecans is considered a fag, but really, you can very easily crack three pecans every morning in less than one minute.
They taste far better, are better, and you will not lose the ALA and risk being poisoned by the toxic breakdown products of fat oxidation.
Learn the knack...
There is huge controversy over the place of saturated animal fats like butter in our diets. Experienced cardiovascular surgeons are question why, despite decades of emphasis on low cholesterol, low animal fat and high polyunsaturated that the inner lining of blood vessels are becoming yet more inflamed.
A recent meta analysis of nearly 80 different studies on the subject concludes that there is no clear evidence that there is any benefit in changing from animal fats to polyunsaturated fats. Is butter back? Yes, maybe. Butter is back ...
So you think that chiropractors just crack bones! Not so, we are committed to natural living and plenty of exercise.
If you really want to know what goes on in a chiropractor's office, you might like to try my latest book, Stones in my Clog. Here's a sample chapter: Perhaps DD did it after all ...
Enjoy Stones in my Clog on your tablet or smartphone using the free Kindle app. It's a fraction of the price as an ebook. Only $2.99... you could be reading it in two minutes!