Flaxseed Benefits: Antioxidants, Intake Recommendations, and Safety Concerns

Flaxseed meal/Antioxidant

Hello, nutritionist.
I have recently noticed reports about flaxseed products, but since they are not written by professional nutritionists, I would like to consult an expert! (1) There are reports indicating that flaxseed is a good antioxidant and anti-inflammatory product.
Is this true? (2) If I want to consume it, what is the recommended daily intake? (3) Some reports suggest that flaxseed oil is better to consume than whole flaxseeds.
Is this true? (4) If flaxseeds are ground into powder, will there be a significant loss of nutrients? (5) For patients with female cancers or hormone-related breast cancer, is it safe to consume? Thank you!

AA, 0~9 year old female. Ask Date: 2016/04/09

Dr. Shi Guimei reply Nutrition

Hello! Carotenoids, vitamin C, and vitamin E all possess antioxidant properties.
Many vegetables and fruits are rich in carotenoids and vitamin C, while plant oils, nuts, legumes, and whole grains are also abundant in vitamin E.
To maintain health, it is important not only to focus on the antioxidant capacity of foods; the body is a complex machine that requires a variety of nutrients.
Therefore, one should not favor a particular type of food but rather adopt a balanced and diverse diet, as neglecting this can be detrimental to health.
For patients with gynecological cancers or hormone-related breast cancer who wish to consume flaxseed products, moderation is key.
Wishing you health and happiness! Sincerely, Dietitian Shih Kuei-Mei, Director of the Nutrition Department, Taoyuan Hospital, Ministry of Health and Welfare.

Reply Date: 2016/04/09

More Info

Flaxseed, derived from the flax plant (Linum usitatissimum), has gained considerable attention for its potential health benefits, particularly due to its rich content of antioxidants, omega-3 fatty acids, and dietary fiber. Here’s a comprehensive overview addressing your questions about flaxseed, including its benefits, recommended intake, and safety concerns.

1. Antioxidant and Anti-inflammatory Properties
Flaxseed is indeed recognized for its antioxidant and anti-inflammatory properties. The primary antioxidant compounds in flaxseed are lignans, which are phytoestrogens that may help reduce oxidative stress in the body. Studies have shown that these compounds can help lower inflammation markers, potentially benefiting conditions such as cardiovascular diseases and certain types of cancer. Additionally, the omega-3 fatty acids found in flaxseed, particularly alpha-linolenic acid (ALA), are known for their anti-inflammatory effects, which can contribute to overall health and wellness.

2. Recommended Daily Intake
For general health benefits, a common recommendation is to consume about 1 to 2 tablespoons (approximately 10 to 20 grams) of ground flaxseed per day. This amount is considered sufficient to provide the beneficial effects of flaxseed without excessive caloric intake. It’s important to gradually introduce flaxseed into your diet to allow your digestive system to adjust, especially if you are not accustomed to high-fiber foods.

3. Whole Flaxseed vs. Flaxseed Oil
While flaxseed oil is a concentrated source of omega-3 fatty acids, it lacks the fiber and lignans found in whole or ground flaxseed. Therefore, consuming whole or ground flaxseed is generally recommended for those looking to maximize the health benefits, as it provides a more comprehensive nutrient profile. Whole flaxseeds can pass through the digestive system undigested, which is why grinding them is often advised to enhance nutrient absorption.

4. Nutrient Loss in Ground Flaxseed
Grinding flaxseed does not significantly diminish its nutritional value; in fact, it enhances the bioavailability of its nutrients. However, it is essential to store ground flaxseed properly, preferably in an airtight container in the refrigerator, to prevent oxidation and rancidity. Whole flaxseeds have a longer shelf life due to their intact outer shell, which protects the oils inside.

5. Safety Concerns for Hormone-sensitive Conditions
For individuals with hormone-sensitive conditions, such as certain types of breast cancer, the consumption of flaxseed should be approached with caution. The phytoestrogens in flaxseed can mimic estrogen in the body, which may not be advisable for those with estrogen-receptor-positive cancers. It is crucial for individuals with such conditions to consult with their healthcare provider or a registered dietitian before incorporating flaxseed into their diet.

Conclusion
In summary, flaxseed is a nutrient-dense food with significant antioxidant and anti-inflammatory properties. A daily intake of 1 to 2 tablespoons of ground flaxseed is generally recommended for health benefits. While flaxseed oil is beneficial, whole or ground flaxseed offers a broader range of nutrients. Individuals with hormone-sensitive conditions should seek medical advice before consuming flaxseed. As with any dietary changes, it’s always best to consult with a healthcare professional to ensure that it aligns with your individual health needs and conditions.

Similar Q&A

Understanding Flaxseed Oil: Oxidation and Consumption Tips

Is flaxseed oil prone to immediate oxidation upon exposure to air? How should I consume it? Every time I pour it into a cup, it floats on the top... @_@; Can I also use flaxseed oil capsules as a supplement? Thanks.

Dr. Tang Weili reply Nutrition
I apologize for the delay in responding to your question. Omega-3 polyunsaturated fatty acids have the effect of lowering blood lipids and preventing thrombosis. Foods rich in these fatty acids include deep-sea fish, walnuts, and flaxseed oil. However, these polyunsaturated fatty...

How to Properly Use and Store Flaxseed for Maximum Nutrition

Hello, I would like to ask about the methods of consuming and storing flaxseed: since Brazil sells flaxseed powder, it is more convenient for us office workers. However, I have heard that this may lead to a loss of its nutrients. What should we do? Thank you!

Dr. Shi Guimei reply Nutrition
Hello! Flaxseeds are rich in fats, primarily containing alpha-linolenic acid, which is an essential fatty acid for the human body. Many nuts and plant oils also contain alpha-linolenic acid. Flaxseeds should be stored like other high-fat foods, in a sealed, dry, and cool place, a...

Can Flaxseed Oil Help Lower Inflammation Levels in Rheumatoid Patients?

Hello, Director! Can flaxseed (oil) lower the ESR (erythrocyte sedimentation rate) inflammatory index? I am a rheumatoid arthritis patient, and unfortunately, I got infected with osteomyelitis on January 7. Before the surgery, my ESR often spiked to 9, but after the surgery, my b...

Dr. Shi Guimei reply Nutrition
Dear Sir/Madam, Hello! Although studies indicate that omega-3 fatty acids from fish oil and flaxseed can reduce inflammatory responses, currently, the fish oil products available on the market are certified for their efficacy in regulating blood lipids. Flaxseed oil has not yet ...

Should You Eat Flaxseeds Raw or Cooked? Nutritional Insights for Health

Hello, Director Shi! I am a patient with rheumatoid arthritis and osteomyelitis (the wound has mostly healed). I have a few questions to ask: 1. Should flaxseeds be consumed cooked or raw? I used to cook them into a thick soup, but I've heard that cooking can destroy nutrie...

Dr. Shi Guimei reply Nutrition
Dear Min Min, Hello! Given your condition, it is essential for you to adopt a balanced and diverse diet. The function of food is to provide the nutrients required by the human body. The body needs to consume various foods to obtain different nutrients to maintain normal function...