questions about Flax seed

[Digger]

Are there any references that clearly state 'eat 2 tbsp of ground flaxseed everyday to ensure you are getting your Omega3s etc'? There is a lot of noise about flaxseed but I can't find any solid proof that its of any value at all.

Actually I don't use flaxseed for the omega3's specifically since the ALA gets converted to EPA and DHA at such a low rate. I started using flaxseed when I was low-carbing as a good unrefined source of fiber, and the lignans, similar to the phytoestrogens in soy products, have demonstrated anti-cancer properties. Any omega3's I do get from the flaxseed is just bonus. Two tablespoons isn't a magic number, it's just a good serving size to aim for that doesn't cause me to fart too much.

[Digger]

Here's a nicely written overview of the benefits of flaxseed from the University of Maryland Medical Center:

http://www.umm.edu/altmed/articles/flaxseed-000244.htm

It's a well-balanced article in my opinion that offers both the benefits and precautions of flaxseed, unlike flax-promoting sites that are obviously biased. It is worthy of note that even though only a small amount of ALA gets converted to EPA and DHA by the human body, the ALA itself offers health benefits on its own.

There's a pretty extensive list of supporting research at the end of the article.

Dig

[silva]

I bought whole seeds, keep refridgerated, and grind about a cup each week in a coffee grinder.
I had an old bag of ground seeds, and by the time I tried them they were rancid! If someone hadn't offered me to try theirs I 'd never know how good they are. I use at least a tablespoon on my oatmeal, in applesauce, breads and in any grain I cook.

[itsveggietime!]

You don't have to use all 2 T at once. I put some in my soy yogurt, and it depends on the size of the yogurt I got. If it is just one of those tiny 4oz cartons that all come in a break off unit, then maybe just a tsp. But, I can easily get a T or more in a large (regular size) 6oz carton. I recently found a soy brand with fruit on the bottom, and it is the best ever. I think it was Whole Soy, but won't swear to it. And their brand at Kroger doesn't have the fruit on the bottom, but it does at Meijer

[itsveggietime!]

Are there any references that clearly state 'eat 2 tbsp of ground flaxseed everyday to ensure you are getting your Omega3s etc'? There is a lot of noise about flaxseed but I can't find any solid proof that its of any value at all.

Well for starters, there is this:

http://www.spectrumorganics.com/index.php?id=304#omega3

And Bob Red Mill Whole Grnd Flaxseed Meal states that 1 serv=2T
On the side of the bag, it gives a rundown:

Fiber (Just 2T contains as much fiber as 1.5C of cooked oatmenal!

Lignans, or natural antioxidants. 2T=the amount of lignamans is 30C of fresh brocolli.

Alpha-linolenic Acid - 1 serv (2T) contains 2400 milligrams of omega-3.

-There is a lot more written there, but I can't type the whole thing.

The only thing I question is if these things exists in the product once cooked. I do add to my oatmeal, (+walnuts, blueberries, cinnamon, T sorghum), AFTER it's cooked and I put it in and the soy/almond/hemp milk. So, I'm ready to eat it then and I don't feel much problem comes from it, as if it were cooked in it, nor left exposed long. Also, no problem with putting it in the soy yogurt. I tried sprinkling it ontop my peanut butter, but it got inbetween the teeth really bad - never do this away from home! I'm going to try acutally MIXING it with the natural pnt butter and see if it still does that.

[MrFalafel]

Your link seems to indicate that I need to take 40gram of whole yellow flaxseed, ground, per day to gain any benefit.

During the 10-week trial, participants consumed either 40 grams a day of whole yellow omega flaxseed ground into powder that was added to baked products or a matching wheat bran product. Participants also followed a low-fat, low-cholesterol diet.

Researchers found that flaxseed positively affected lipoprotein(a) and insulin sensitivity. There were no changes noted in markers of inflammation or oxidative stress.

40 grams of seeds per day is a ridiculous amount.

[MrFalafel]

Here's a nicely written overview of the benefits of flaxseed from the University of Maryland Medical Center:

http://www.umm.edu/altmed/articles/flaxseed-000244.htm

It's a well-balanced article in my opinion that offers both the benefits and precautions of flaxseed, unlike flax-promoting sites that are obviously biased. It is worthy of note that even though only a small amount of ALA gets converted to EPA and DHA by the human body, the ALA itself offers health benefits on its own.

There's a pretty extensive list of supporting research at the end of the article.

Dig

Ah, this one is clearer in dosage but doesn't state explicitly if this dosage will give me all of my omegas for the day.

Flaxseed: Take 1 tablespoonful (tbsp), 2 - 3 times daily or 2 - 4 tbsp, 1 time daily. Grind before eating and take with lots of water.

[itsveggietime!]

I'm just like anyone who is concerned with their health and trying to make positive changes. All I can do is try to learn something and study on it and do the best with what I find out. I don't know if it will give me ALL I need in one day, and maybe one person NEEDS more than another. But that will not stop me from at least eating the 2T a day, which is what is listed as a serving. I'm sure I will get more of what I need a day by doing that, then if I don't bother to eat it at all. That would be like saying, "I need 4 servings of whole grain a day, but since I can only get 1, I'm not bothering to eat it". These 2T are just part of the puzzle, I will be making other healthy choices that will add to my total each day. I think there are things we don't even know about yet.. how do we know we are getting 100% of what we need in them a day? We can't. We can only eat a large variety of healthy foods and try to apply info we learn, to the best of our ability.

I suspect the 'test' on these people were rather like all test run on animals, give them an oversupply of it and see the reaction. There would be a reaction with a normal amount, BUT, that would take a longer to show up, and they want to see results NOW. I think what we get is something that comes from everything we eat, and that is just a part of it.

[MrFalafel]

Its actually a bit simpler for me: I have a choice of taking flaxseeds themselves, ground up, or I can take one of the prepared flaxseed oils. I'd rather take the flaxseeds because they are inexpensive and easier to buy and store. The oils cost a lot and need to be kept in the fridge.

Certainly all the evidence points to the fact that flaxseed is a good thing, its just the method and quantity of consumption that is puzzling me.

Its no problem for me to toss a couple of Tbsp of flaxeeds in the vitamix when I make my smoothies but is this really enough or effective? Or should I stick with the specially prepared oils? Thats what I'm trying to figure out.

[itsveggietime!]

I also have flax oil and walnut oil that I can use in my salad making. Although I always use olive oil for sautee-ing. My olive oil (EVO) is in a can, so light doesn't get to it, and it will get hard and not pour if refridgerated, as I used to try to do it. I keep all my oils except the olive oil in the fridge, and all my grains/etc like whole wheat/corn meal, flax and nutritional yeast, and even my raw nuts in the fridge. I also have all my little bags of Bob Red Meal type stuff. Luckily I have a huge fridge and still it looks like it's exploding.