Flaxseed

By: Adrienne Gebele, Claire Phillips, Hayley Aanestad, and Grace Delehanty

Flaxseed
By: Adrienne Gebele, Claire Phillips, Hayley Aanestad, and Grace Delehanty

What is flax?
Linum usitatissimum
Flax is a member of the genus
Linum in the family Linaceae. It is a
food and fiber crop that is grown in
cooler regions of the world.

(Ehrlich, 2013)

- One of the oldest fiber crops in the world

- Thought to have originated in the Mediterranean region of Europe
- Originally used in Egypt to make linen cloth for wrapping mummies
- Flax became a popular product in the 1750s, but production declined
in 1793 after the cotton gin was invented.
(Flax, n.d.)

UPERFOODS
low caloRic couNt
NutRitioNally-DeNse
BeNeficial to oNes health
Role PlaYeR iN disease pRevention
NatuRal-MaN CaNT MaKe This ONe!
OtheRs: Kale, SaLMoN, BlueBeRRies

FUNCTIONAL FOOD
Defined by American Dietetics Association as:
a food that provides additional health benefits that may reduce disease risk
and/or promote good health
What makes a food a functional food:

Provides health benefits beyond essential nutrients

Links between the consumption of functional foods or food ingredients with
health claims
Supported by scientific evidence with gold standard
Not magic bullet
No universally accepted definition
(Denny, 2013; Hasler, 2002)

USES
Edible Oil:
- Bakery Items
- Cooking Oil
- Margarine

Functional Food:
- Cancer

Fiber:
- Blankets
- Carpets
- Mattress
- Towel

Industrial Products:

- Heart Disease

- Linoleum

- Diabetes & Obesity

- Varnish

- Menopause

- Paint

(Jhala & Hall, 2010)

COMPONENTS
From Seed Pressing

Essential Omega 3 -linolenic acid (ALA) Desaturase DHA & EPA

Full Flax Seed

Insoluble Fiber

Ground Flax Seed

Omega 3
Soluble Fiber
Lignans
Chemical compounds from plants
Precursor to Phytoestrogen
estrogen-like chemical
Antioxidant Capabilities

Nutritional Breakdown: What We Can Get

PURE OIL

PURE SEED

PURE MEAL

(Honeyville, 2013)

Flax and Associated

Diseases/Complications
Cardiovascular

Atherosclerosis
Cardiovascular Disease

Obesity & Diabetes

Associated With The Brain

Schizophrenia
Depression
Alzheimers
ADHD

Postmenopausal
Cancers

breast cancer
prostate cancer

Inflammatory
Interactions

1. Cardiovascular
Relativity

Cardiovascular Disease is the

leading cause of death in the U.S.
for men and women.

Cardiovascular Disease

Cardiovascular disease (CVD) is an abnormal function of the heart or

blood vessels.

Risk factors: high blood pressure, high cholesterol, obesity, diabetes,

excessive alcohol or drug use, stress, physical inactivity.

May lead to: heart attack, heart failure, sudden death, stroke, and cardiac
rhythm issues.

(High Cholesterol)

Cholesterol is a naturally occurring compound in the body

-Good High Density Lipoprotein transfers cholesterol from body
cells and takes it back to the liver for disposal
-Bad Low Density Lipoprotein sent to body cells and/or sent to the
blood causing plaque buildup up

Flax high soluble fiber content enterohepatic circulation lower cholesterol

Nine clinical trials suggest that 15-50 grams per day of whole flaxseed can reduce
total cholesterol and LDL up to 18%
(Bloedon, Szapary, 2004)

(High Blood Pressure)

Effected by
-vasoconstriction
-glucose levels
-blood volume

Effects of Flax
-ALA is a natural
anti-inflammatory agent
therefore reducing
vasoconstriction
-Soluble fiber lowers glucose
levels by forming a gel which
delays postprandial glucose
absorption in the gut
-Lowers blood pressure

Atherosclerosis
The accumulation of fat, cholesterol,
and other substances forming tough
plaques on arterial walls, causing
them to harden.
Blood flow is limited and can cause
tissue death and blockage can lead
to stroke and heart attacks.
High cholesterol speeds up this
process, increasing risk
(A.D.A.M. Medical Encyclopedia, 2012)

Add in some FLAX and.

Flax is a functional food that has gained attention in the area of Atherosclerotic
Cardiovascular Disease (ASCVD).

Has 3 key components:

-ALA
-Soluble Fiber
-Lignans

Research shows that various components have an overall antioxidant, antiinflammatory, antiplatelet, hypoglycemic, and BP lowering capabilities.

The Study

(Bloedon, Szapary, 2004)

2. Obesity &
Diabetes

Obesity

The Journal of Food & Nutritional Disorders published an editorial about a

few studies on human and animals that have been conducted that provide
and correlation between omega-3 FAs and weight.
-One study found that the tissue deposits of animals that Omega-3
incorporated into their food had 20-30% subcutaneous visceral fat, where
the highest controlled dose resulted in lowest fat
-A follow up study was conducted by Health Professionals group which
reported men/women who ate seafood regularly had a lower BMI. Also,
small supporting human trials found incorporating omega-3 into the diet
increases satiety after a meal

(Campbell, 2012)

Type II Diabetes Mellitus

-Type two diabetes is a disease that develops with age.
-It is characterized by chronic high blood-glucose levels.
-Healthy blood-glucose levels are countered by the pancreas with insulin, and
over time, if the pancreas is constantly trying to compete with excessive
glucose in the blood, it starts to tire out and produce less insulin.
-Decreases insulin sensitivity as a result

Take A Step In The Right Direction.... Flax!!

-low glycemic index
-fiber increases satiety
-relation to weight loss (previous slide)
-lowers glucose levels

(American Diabetes Association, 2013; No author, 2013).

Diabetes and Obesity

Theory 1: Phytochemicals may affect

glucose and lipid metabolism and
improve the control of body weight and
glucose homeostasis
Theory 2: Dietary soluble fiber lowers
glucose levels

In a recent study, 50 grams

carbohydrate from flaxseed or 25
grams flaxseed mucilage, soluble
fiber, was given to healthy females.
The study showed it lowered
females glucose levels by 27%.

(Mcintosh & Miller, 2001; Bhathena & Velasquez, 2013)

4. Diseases Associated
with the Brain

The Brain & DHA

10-20% of the fatty acids in the brain is DHA, followed by <1% ALA and
EPA
Within the tissues, DHA accumulates to form the axons, synapses, and
myelin sheaths that allow brain function.
There is significant correlation between DHA supplementation brain
development.
Studies have found that infants fed formulas without DHA exhibit several
neurological and neurocognitive soft signs

(McNamara & Carlson, 2006)

 Schizophrenia
-High EPA treatment in concordance with anti
schizophrenia medications show significant
improvements
-One study targeted newly diagnosed patients.
After a 12 week period more than 40% of the
patients treated with EPA required no other
treatment.
-Preterm infants are very susceptible

Mood Disorders
-Patients with depression treated with 1 g/day of
EPA showed improvement. The patients treated
with EPA reported an improvement of 56%.
(Peet & Stokes, 2005)

Attention Deficit Hyperactivity

Disorder (ADHD)

ADHD is a neurodevelopmental disorder

Omega-3 fatty acids are essential for brain development and function
Approximately 8% of the brain is comprised of omega-3 fatty acids
To reduce risk of ADHD, increased omega-3 at an early age will increase
brain young brain development.

(Peet & Stokes, 2005)

5. Postmenopausal

Lignans
-Menopause is characterized by the cessation of the menstrual cycle.
-Change in hormones: drop in estrogen
-Phytoestrogens- produced from lignans in the gut.
-Compete with xenoestrogens.
-Constant intake-comparable to xenoestrogens
very rapid rate of degradation

(Mayo, 1997)

Postmenopausal Symptoms
flax is a source of phytoestrogens

estrogen of plants
mimics normal natural estrogen in the body
thousand times weaker than human made estrogen
can bind in place of estrogen to reduce physical symptoms
prevents xenoestrogens from damaging healthy tissues

Flax is a source of omega-3

-prolong fertility
-high ratio (relatively no omega-6) right before natural degradation
-can reproduce after typical fertile window with no problem

(Schardt, 2000)

6. Cancers

 Breast cancer
-some studies suggest:
may decrease risk
demonstrates antiproliferative effects in breast tissue of women
protect against primary breast cancer
may decrease mortality rate of those living with breast cancer
-others studies suggest:
phytoestrogen causes an increase in risk of breast cancer

Prostate cancer

-some studies suggest:

low-fat diets and supplementation of flaxseed may potentially
decrease the risk
-other studies suggest:
there is an aggressive positive correlation between alpha-linolenic
acid and the biomarkers of aggressive prostate cancer
(The American Association of Cancer Research, 2009)

7. Inflammatory

Arthritis
- Arthritis is the inflammation of the joints

ALA:

LA:

-precursor for antiinflammatory

compounds.

- precursor for proinflammatory

compounds.

-medications
include ibuprofen,
aspirin, & naproxen

-The inflammation
mechanism of the
body is a natural
response to injury
to stabilize and
inhibit movement

(Yoder, 2013)

How can you incorporate flaxseed in

your daily diet?
ground flaxseed can be added to:
smoothies
oatmeal
yogurt
soup
baked goods
dark sauces
meat mixtures
-does not disrupt flavor

How can you incorporate flaxseed in

your daily diet?

flaxseed oil can be added to:

salad dressing
vegetable dips
steamed vegetables
oatmeal
milk shakes
smoothies
-Note: Dont go overboard! Store in the refrigerator. Never use while
cooking because the heat destroys the nutritious value.

Adding Flaxseed & Its Benefits to

Ones Diet

1 to 2 Tablespoons recommended daily!

Breakfast Options:
fruit & protein smoothie with flax oil or ground flax added
blueberry muffin made with ground flaxseed flour
oatmeal with flax oil or ground flax added
Lunch Options:
salad with flax seed oil added to dressing
quinoa with flax seed oil added to dressing
Dinner Options:
flaxseed meatloaf
flaxseed hamburgers

The Mediterranean Diet

Crete &
Southern Italy

The Mediterranean Diet maximizes the intake of health-promoting ingredients, whilst

minimizing quantities of ingredients associated with health risks. Those adopting the
Mediterranean Diet are likely to have a lower risk of disease than those who don't
(Brook, 2011)

Mediterranean vs Western
Total Energy Contributed By The Major Food Groups

(Nelstle, 2013)

Interactions

Blood Thinning Medication (Anticoagulants)

aspirin, warfarin (Coumadin), and clopedigrel (Plavix)
Cholesterol Lowering Medications
atorvastatin (Liptor), lovastatin (Mevacor), and simvastatin (Zocor)
Blood Sugar Medications
glipizide (Glucotrol), glyburide (Micronase or Diabeta), glucophage
(Merformin), and insulin
Anti-Inflammatory Drugs
ibuprofen (Motrin or Advil) and naproxen (Alleve or Naprosyn)
(University of Maryland Medical Center, 2013; Indiana Hemophilia and Thrombosis Center,
2013)

Populations that should avoid flaxseed:

Pregnant women
Elder people
Diverticulitis
Swallowing or eating difficulties
Chronic constipation
Issues with gums, dentures, or dental
Hemophiliacs

Sources:
A.D.A.M. Medical Encyclopedia. (June 3, 2012). Hardening of Arteries. PubMed Health. Retrieved from: http://www.ncbi.nlm.nih.
gov/pubmedhealth/PMH0001224/.
Adlercreutz, H. (1995). Phytoestrogen: Epidemiology and a Possible Role in Cancer Protection. Environmental Health Perspectives. 103(Supp 7): 103112.
American Dietetics Association. (2013). Retrieved from: http://www.diabetes.org/diabetes-basics/type-2/.
Bhathena, S. & Velasquez, M. (November 17, 2013). Beneficial Role of Dietary Phytoestrogen in Obesity and Diabetes. The American Journal of Clinical
Nutrition. Retrieved From: http://ajcn.nutrition.org/content/76/6/1191.full.pdf+htm.
Bloedon, L. T., M. S., R. D., & Szapary, P. O., M. D. (2004). Flaxseed and Cardiovascular Risk. Nutrition Reviews, 62(1), 18-27.
Brooks, G. (2011). Mediterranean Diet- Summary & Chart. Patient.co.uk. Retrieved from: http://www.patient.co.uk/health/mediterranean-diet-summarychart#.\
Campbell SC, Bello NT. (2012). Omega-3 Fatty Acids and Obesity. J Food Nutr Disor 1:2. doi:10.4172/2324-9323.1000e105
Denny, S., MS, RDN (Ed.). (2013, April). What are functional foods? EatRight. Retrieved
from: http://www.eatright.org/Public/content.aspx?id=6442472528
Dupasquier, C., & Pierce, G. (2007). The cardiovascular benefits of consuming flaxseed: possible modes of action. Retrieved from http://www.flaxcouncil.
ca/english/pdf/Dupasquier & Pierce IAS review.pdf
Ehrlich, S. (2013, January 13). Flaxseed. Retrieved from http://umm.edu/health/medical/altmed/herb/flaxseed
Flaxseed. (nd). NYU Langone Medical Center, Retrieved from http://www.med.nyu.edu/content?ChunkIID=21714
Flax. (n.d.). Retrieved from http://www.unm.edu/~jessicam/219/2_definition_jessica.pdf

Sources Continue:
Fitzpatrick, K. (n.d.). Flax Fights Prostate Cancer. SaskFlax. Retrieved from: http://www.saskflax.com/article_flaxprostate.html
Hasler, C. (December 1, 2002). Functional Foods: Benefits, Concerns and Challenges-A Position Paper from the American Council on Science
and Health. The Journal of Nutrition, 132(12), 3772-3781. Retrieved from:http://jn.nutrition.org/content/132/12/3772.full.
Hendrich, S. (March 17, 2010). Iowa state nwrc study finds flaxseed lowers high cholesterol in men. Retrieved from http://archive.news.iastate.
edu/news/2010/mar/flaxseed.
Honeyville. (2013). Honeyville Food Products Inc. Retreived from:
http://store.honeyvillegrain.com/wholeflaxseeds50lb.aspx#.UnnHPzm5LHM
Indiana Hemophilia and Thrombosis Center. (2013). Clotting Disorders FAQs. Indiana Hemophilia and Thrombosis Center. Retrieved from:
http://www.ihtc.org/patient/blood-disorders/clotting-disorders/thrombosis-faqs/
Jhala, A., & Hall, L. (2010). Flax (linum usitatissimum l.): Current uses and future applications. AJBAS, Retrieved from http://www.ajbasweb.
com/ajbas/2010/4304-4312.pdf
Lipid profile. In (2012). Lab Tests Online. American Association for Clinical Chemistry. Retrieved from http://labtestsonline.
org/understanding/analytes/lipid/tab/glance.
Mayo, J. L., MD, FACOG. (1997). A natural approach to menopause. Applied Nutritional Science Reports, 5(7), 1-8.
Mcintosh, M. & Miller, C. (2001). A Diet Containing Food Rich in Soluble and Insoluble Fiber Improves Glycemic Control and Reduces
Hyperlipidemia Among Patients with Type 2 Diabetes Mellitus. Nutrition Review, 59(2), 52-55. DOI: 10.1111/j.1753-4887.2001.tb06976.
x. Retrieved From: http://onlinelibrary.wiley.com/doi/10.1111/j.1753-4887.2001.tb06976.x/abstract.
McNamara, R. & Carlson S.E. (2006). Role of omega-3 fatty acids in brain development and function: Potential implications for the
pathogenesis and prevention of psychopathology. ScienceDirect. Retrieved from: www.sciencedirect.com

Sources Continue:
Nelstle, M. (2013). Mediterranean Diets: historical and research overview. The American Journal of Clinical Nutrition. Retrieved
from: http://ajcn.nutrition.org/content/61/6/1313S.full.pdf.
No Author. (2013). Benefits of Flaxseed 11 Important and Healthy Benefit of Flaxseed. Benefit of Flaxseed. Retrieved from:
http://benefitofflaxseed.org/.
Parker, G. (2012). Omega-3 fatty acids and mood disorders. Drugs, 65(8), 1051-1059. Retreived from: http://link.springer.
com/article/10.2165/00003495-200565080-00002.
Peet M. & Stokes C. (June, 2005). Omega-3 Fatty Acids in the Treatment of Psychiatric Disorders. SpringerLink. 65(8) pp 10511059. Retrieved from: http://link.springer.com/article/10.2165/00003495-200565080-00002
Prasad, K. (1997). Dietary flax seed in prevention of hypercholesterolemic atherosclerosis.Atherosclerosis, 132(1), 69-76.
Retrieved from http://www.sciencedirect.com/science/article/pii/S0021915097061108
Prasad, K. (2007). A study on regression of hypercholesterolemic atherosclerosis in rabbits by flax lignan complex. JCPT, 12(4),
Retrieved from http://cpt.sagepub.com/content/12/4/304.short
Schardt, D. (Jan/Feb 2000). Phytoestrogens for Menopause. Nutrition Action Health Letter. Retrieved from: http://www.cspinet.
org/nah/soy/phytoestrogen.html
Simon, J. A., Chen, Y. H., & Bent, S. (2009). The relation of -linolenic acid to the risk of prostate cancer: a systematic review and
meta-analysis. The American journal of clinical nutrition, 89(5), 1558S-1564S The relation of -linolenic acid to the risk of
prostate cancer: a systematic review and meta-analysis. The American journal of clinical nutrition, 89(5), 1558S-1564S
University of Maryland Medical Center. (n.d.). Flax. University of Maryland Medical Center. Retrieved from http://www.unm.

Sources Continue:
University of Maryland Medical Center. (May 31, 2013). Possible Interactions with: Flaxseed. University of Maryland Medical
Center. Retrieved from: http://umm.edu/health/medical/altmed/supplement-interaction/possible-interactions-with-flaxseedoil
Yoder, J. (2013). Lipids Chapter 5: Function, Structure, Digestion, Transport Metabolism [PowerPoint slides]. Retireved from:
https://blackboard.ohio.edu/webapps/portal/frameset.jsp?tab_tab_group_id=_2_1&url=%2Fwebapps%2Fblackboard%
2Fexecute%2Flauncher%3Ftype%3DCourse%26id%3D_294775_1%26url%3D.

What is flax?
Linum usitatissimum
Flax is a member of the genus
Linum in the family Linaceae. It is a
food and fiber crop that is grown in
cooler regions of the world.

(Ehrlich, 2013)

- One of the oldest fiber crops in the world

- Thought to have originated in the Mediterranean region of Europe
- Originally used in Egypt to make linen cloth for wrapping mummies
- Flax became a popular product in the 1750s, but production declined
in 1793 after the cotton gin was invented.
(Flax, n.d.)

UPERFOODS
low caloRic couNt
NutRitioNally-DeNse
BeNeficial to oNes health
Role PlaYeR iN disease pRevention
NatuRal-MaN CaNT MaKe This ONe!
OtheRs: Kale, SaLMoN, BlueBeRRies

FUNCTIONAL FOOD
Defined by American Dietetics Association as:
a food that provides additional health benefits that may reduce disease risk
and/or promote good health
What makes a food a functional food:

Provides health benefits beyond essential nutrients

Links between the consumption of functional foods or food ingredients with
health claims
Supported by scientific evidence with gold standard
Not magic bullet
No universally accepted definition
(Denny, 2013; Hasler, 2002)

USES
Edible Oil:
- Bakery Items
- Cooking Oil
- Margarine

Functional Food:
- Cancer

Fiber:
- Blankets
- Carpets
- Mattress
- Towel

Industrial Products:

- Heart Disease

- Linoleum

- Diabetes & Obesity

- Varnish

- Menopause

- Paint

(Jhala & Hall, 2010)

COMPONENTS
From Seed Pressing

Essential Omega 3 -linolenic acid (ALA) Desaturase DHA & EPA

Full Flax Seed

Insoluble Fiber

Ground Flax Seed

Omega 3
Soluble Fiber
Lignans
Chemical compounds from plants
Precursor to Phytoestrogen
estrogen-like chemical
Antioxidant Capabilities

Nutritional Breakdown: What We Can Get

PURE OIL

PURE SEED

PURE MEAL

(Honeyville, 2013)

Flax and Associated

Diseases/Complications
Cardiovascular

Atherosclerosis
Cardiovascular Disease

Obesity & Diabetes

Associated With The Brain

Schizophrenia
Depression
Alzheimers
ADHD

Postmenopausal
Cancers

breast cancer
prostate cancer

Inflammatory
Interactions

1. Cardiovascular
Relativity

Cardiovascular Disease is the

leading cause of death in the U.S.
for men and women.

Cardiovascular Disease

Cardiovascular disease (CVD) is an abnormal function of the heart or

blood vessels.

Risk factors: high blood pressure, high cholesterol, obesity, diabetes,

excessive alcohol or drug use, stress, physical inactivity.

May lead to: heart attack, heart failure, sudden death, stroke, and cardiac
rhythm issues.

(High Cholesterol)

Cholesterol is a naturally occurring compound in the body

-Good High Density Lipoprotein transfers cholesterol from body
cells and takes it back to the liver for disposal
-Bad Low Density Lipoprotein sent to body cells and/or sent to the
blood causing plaque buildup up

Flax high soluble fiber content enterohepatic circulation lower cholesterol

Nine clinical trials suggest that 15-50 grams per day of whole flaxseed can reduce
total cholesterol and LDL up to 18%
(Bloedon, Szapary, 2004)

(High Blood Pressure)

Effected by
-vasoconstriction
-glucose levels
-blood volume

Effects of Flax
-ALA is a natural
anti-inflammatory agent
therefore reducing
vasoconstriction
-Soluble fiber lowers glucose
levels by forming a gel which
delays postprandial glucose
absorption in the gut
-Lowers blood pressure

Atherosclerosis
The accumulation of fat, cholesterol,
and other substances forming tough
plaques on arterial walls, causing
them to harden.
Blood flow is limited and can cause
tissue death and blockage can lead
to stroke and heart attacks.
High cholesterol speeds up this
process, increasing risk
(A.D.A.M. Medical Encyclopedia, 2012)

Add in some FLAX and.

Flax is a functional food that has gained attention in the area of Atherosclerotic
Cardiovascular Disease (ASCVD).

Has 3 key components:

-ALA
-Soluble Fiber
-Lignans

Research shows that various components have an overall antioxidant, antiinflammatory, antiplatelet, hypoglycemic, and BP lowering capabilities.

The Study

(Bloedon, Szapary, 2004)

2. Obesity &
Diabetes

Obesity

The Journal of Food & Nutritional Disorders published an editorial about a

few studies on human and animals that have been conducted that provide
and correlation between omega-3 FAs and weight.
-One study found that the tissue deposits of animals that Omega-3
incorporated into their food had 20-30% subcutaneous visceral fat, where
the highest controlled dose resulted in lowest fat
-A follow up study was conducted by Health Professionals group which
reported men/women who ate seafood regularly had a lower BMI. Also,
small supporting human trials found incorporating omega-3 into the diet
increases satiety after a meal

(Campbell, 2012)

Type II Diabetes Mellitus

-Type two diabetes is a disease that develops with age.
-It is characterized by chronic high blood-glucose levels.
-Healthy blood-glucose levels are countered by the pancreas with insulin, and
over time, if the pancreas is constantly trying to compete with excessive
glucose in the blood, it starts to tire out and produce less insulin.
-Decreases insulin sensitivity as a result

Take A Step In The Right Direction.... Flax!!

-low glycemic index
-fiber increases satiety
-relation to weight loss (previous slide)
-lowers glucose levels

(American Diabetes Association, 2013; No author, 2013).

Diabetes and Obesity

Theory 1: Phytochemicals may affect

glucose and lipid metabolism and
improve the control of body weight and
glucose homeostasis
Theory 2: Dietary soluble fiber lowers
glucose levels

In a recent study, 50 grams

carbohydrate from flaxseed or 25
grams flaxseed mucilage, soluble
fiber, was given to healthy females.
The study showed it lowered
females glucose levels by 27%.

(Mcintosh & Miller, 2001; Bhathena & Velasquez, 2013)

4. Diseases Associated
with the Brain

The Brain & DHA

10-20% of the fatty acids in the brain is DHA, followed by <1% ALA and
EPA
Within the tissues, DHA accumulates to form the axons, synapses, and
myelin sheaths that allow brain function.
There is significant correlation between DHA supplementation brain
development.
Studies have found that infants fed formulas without DHA exhibit several
neurological and neurocognitive soft signs

(McNamara & Carlson, 2006)

 Schizophrenia
-High EPA treatment in concordance with anti
schizophrenia medications show significant
improvements
-One study targeted newly diagnosed patients.
After a 12 week period more than 40% of the
patients treated with EPA required no other
treatment.
-Preterm infants are very susceptible

Mood Disorders
-Patients with depression treated with 1 g/day of
EPA showed improvement. The patients treated
with EPA reported an improvement of 56%.
(Peet & Stokes, 2005)

Attention Deficit Hyperactivity

Disorder (ADHD)

ADHD is a neurodevelopmental disorder

Omega-3 fatty acids are essential for brain development and function
Approximately 8% of the brain is comprised of omega-3 fatty acids
To reduce risk of ADHD, increased omega-3 at an early age will increase
brain young brain development.

(Peet & Stokes, 2005)

5. Postmenopausal

Lignans
-Menopause is characterized by the cessation of the menstrual cycle.
-Change in hormones: drop in estrogen
-Phytoestrogens- produced from lignans in the gut.
-Compete with xenoestrogens.
-Constant intake-comparable to xenoestrogens
very rapid rate of degradation

(Mayo, 1997)

Postmenopausal Symptoms
flax is a source of phytoestrogens

estrogen of plants
mimics normal natural estrogen in the body
thousand times weaker than human made estrogen
can bind in place of estrogen to reduce physical symptoms
prevents xenoestrogens from damaging healthy tissues

Flax is a source of omega-3

-prolong fertility
-high ratio (relatively no omega-6) right before natural degradation
-can reproduce after typical fertile window with no problem

(Schardt, 2000)

6. Cancers

 Breast cancer
-some studies suggest:
may decrease risk
demonstrates antiproliferative effects in breast tissue of women
protect against primary breast cancer
may decrease mortality rate of those living with breast cancer
-others studies suggest:
phytoestrogen causes an increase in risk of breast cancer

Prostate cancer

-some studies suggest:

low-fat diets and supplementation of flaxseed may potentially
decrease the risk
-other studies suggest:
there is an aggressive positive correlation between alpha-linolenic
acid and the biomarkers of aggressive prostate cancer
(The American Association of Cancer Research, 2009)

7. Inflammatory

Arthritis
- Arthritis is the inflammation of the joints

ALA:

LA:

-precursor for antiinflammatory

compounds.

- precursor for proinflammatory

compounds.

-medications
include ibuprofen,
aspirin, & naproxen

-The inflammation
mechanism of the
body is a natural
response to injury
to stabilize and
inhibit movement

(Yoder, 2013)

How can you incorporate flaxseed in

your daily diet?
ground flaxseed can be added to:
smoothies
oatmeal
yogurt
soup
baked goods
dark sauces
meat mixtures
-does not disrupt flavor

How can you incorporate flaxseed in

your daily diet?

flaxseed oil can be added to:

salad dressing
vegetable dips
steamed vegetables
oatmeal
milk shakes
smoothies
-Note: Dont go overboard! Store in the refrigerator. Never use while
cooking because the heat destroys the nutritious value.

Adding Flaxseed & Its Benefits to

Ones Diet

1 to 2 Tablespoons recommended daily!

Breakfast Options:
fruit & protein smoothie with flax oil or ground flax added
blueberry muffin made with ground flaxseed flour
oatmeal with flax oil or ground flax added
Lunch Options:
salad with flax seed oil added to dressing
quinoa with flax seed oil added to dressing
Dinner Options:
flaxseed meatloaf
flaxseed hamburgers

The Mediterranean Diet

Crete &
Southern Italy

The Mediterranean Diet maximizes the intake of health-promoting ingredients, whilst

minimizing quantities of ingredients associated with health risks. Those adopting the
Mediterranean Diet are likely to have a lower risk of disease than those who don't
(Brook, 2011)

Mediterranean vs Western
Total Energy Contributed By The Major Food Groups

(Nelstle, 2013)

Interactions

Blood Thinning Medication (Anticoagulants)

aspirin, warfarin (Coumadin), and clopedigrel (Plavix)
Cholesterol Lowering Medications
atorvastatin (Liptor), lovastatin (Mevacor), and simvastatin (Zocor)
Blood Sugar Medications
glipizide (Glucotrol), glyburide (Micronase or Diabeta), glucophage
(Merformin), and insulin
Anti-Inflammatory Drugs
ibuprofen (Motrin or Advil) and naproxen (Alleve or Naprosyn)
(University of Maryland Medical Center, 2013; Indiana Hemophilia and Thrombosis Center,
2013)

Populations that should avoid flaxseed:

Pregnant women
Elder people
Diverticulitis
Swallowing or eating difficulties
Chronic constipation
Issues with gums, dentures, or dental
Hemophiliacs

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