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The benefits of flaxseed oil and essential fatty acids

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Westerners today are rightly concerned about weight control and obesity, which is often linked to an increased risk of cardiovascular disease and adult-onset diabetes. We've heard a lot about low-fat diets, yet on a day-to-day basis we are faced with difficult decisions. Should we eliminate all fats? Can we continue to use butter and hydrogenated margarine, or should we follow the healthier trend of using olive or flaxseed oil? Which is better for your health?

Fats have a bad reputation. In fact, not only do we like the taste of fat, but the human body requires certain types of dietary fat. EFAs (essential fatty acids) are the main structural component of any cell membrane and are necessary for cell growth and division. EFAs restore energy, help us digest our food, transport nutrients into the cells and help maintain a healthy hormonal balance. Our job is to discern the difference between "good" and "bad" fats.

The facts about fat

According to the Mayo Clinic, saturated fats derived from animal products such as red meat, poultry, butter and whole milk, as well as tropical oils, can be considered "bad" fats. These saturated fats can raise cholesterol levels and put you at risk for coronary heart disease. If you've ever noticed the waxy slickness that remains after cooking red meat, it's easy to imagine the damage that solid (or saturated) fats can do to the human body.

Like saturated fat, trans fat can also raise cholesterol levels and increase the risk of heart disease. Trans fats come from hydrogenated vegetable oils, which are obtained through a process called hydrogenation. These fats are commonly found in processed foods such as cakes, cookies and crackers, as well as in fried foods such as the popular donuts and fries. Oh, how hard they are to avoid!

Other vegetable oils such as flaxseed, safflower, corn, sunflower, soybean and cottonseed oils are considered polyunsaturated fats. These types of fats normally remain liquid at room temperature and may be beneficial in that they help lower cholesterol levels. Within this group, one type of polyunsaturated fat, called "omega-3 fatty acids", may be particularly beneficial to health. Flaxseed is a good source of omega 3. "Omega 3 fats appear to reduce the risk of heart attack, protect against irregular heartbeat and lower blood pressure. They may even protect against certain cancers" says the Mayo Clinic!

It has been known for some time that cold water fish such as salmon, mackerel and herring are a rich source of omega-3 fatty acids. However, excessive consumption of fish is now a problem for many people, especially those who live near polluted water where fish can be made toxic by mercury. In recent years, increased interest and research in flaxseed has shown that the essential oil in flaxseed is rich in omega-3 fatty acids.

The latter form of fat is known as monounsaturated fat. They are found in olive and rapeseed oils as well as in avocados and most nuts. Monounsaturated fats, like polyunsaturated fats, are thought to promote heart health by lowering cholesterol levels and reducing fatty deposits that can form in the arteries. This may be why many popular restaurants now coat bread with olive oil instead of hydrogenated margarine.

Pourquoi les acides gras oméga 3 sont-ils si importants?

"Essential fatty acids (EFAs) are incorporated into the membranes of our body's cells to maintain their fluidity. They act as "gatekeepers", allowing important nutrients to enter the cells and removing toxins. More importantly, EFAs are converted into hormone-like substances called icosanoids that perform a variety of physiological functions, including cell growth and division, platelet aggregation (blood clotting), inflammatory reactions, hemorrhage, vasoconstriction or vasodilation of blood vessels, blood pressure and immune function. Icosanoid activity influences clinical pathologies related to cardiovascular health, inflammatory disorders, immunity and certain cancers."(2)

Although studies are still ongoing, research has indicated that Omega 3 fatty acids: (3)

  • reduce the risk of sudden death and arrhythmia
  • reduce thrombosis (blood clots)
  • reduce triglyceride levels
  • reduce the growth of atherosclerotic plaque
  • improve arterial health
  • lower blood pressure


Increasing omega-3 fatty acids through flaxseed supplementation has been shown to produce anti-inflammatory effects (4), may protect the immune system and reduce the incidence of inflammatory and autoimmune diseases (5), and may balance blood sugar. Flaxseed oil, which contains alpha linolenic acid (ALA), has also been studied to determine if its use inhibits the growth of breast, colon and pancreatic cancer tumors (6).

Linseed oil: the "new" wonder of modern times

Often referred to as the new wonder of modern times, flaxseeds provide tremendous health benefits. Flaxseed oil contains little saturated fat (9%), a moderate amount of monounsaturated fat (18%) and is high in "good" polyunsaturated fat (73%).

A 10 g dose of flaxseed oil provides an average of 5 g of alpha-linolenic acid (ALA).(7) Modern food processing has removed much of the ALA and omega-3 content - so much so that experts recommend supplementation, as North Americans are severely deficient in omega-3. On the other hand, we have an abundant supply of omega 6 and omega 9 fatty acids of unhealthy origin (hydrogenated vegetable oils). This creates an imbalance of essential fats and can alter the health of cellular functions. The AIMega formula, which contains omega 6 and 9 from healthy sources, can help provide a better balance of EFAs.

AIMega provides an EFA balance

AIMega™ is an organic seed oil blend that provides omega 3 essential fatty acids from flaxseed oil, as well as omega 6 and 9 from healthy sources (sesame, olive and sunflower oils). The AIMega™ provides a complete blend of EFAs - omega 3, 6 and 9 in balanced proportions. The AIMega™ is especially recommended for those who wish to restore energy, maintain healthy triglyceride levels, maintain healthy blood sugar levels, and improve overall immune and cardiovascular health. A blend of organic seed oils, AIMega™ offers an alternative to fish oil supplements. It comes in softgels and also contains rosemary extract and medium-chain triglycerides that further enhance its health benefits. AIMega has been available since spring 2005.

References:

  • Fats: the good and the bad. Mayo Clinic, February 19, 2003.
  • AmeriFlax : www.ameriflax.com
  • American Heart Association, communiqué de presse, 18 nov. 2002
  • Am. J. Clin. Nutr, vol 71, 2000
  • Flaxseed in Human Nutrition, AOSC Press, Champaign, IL, 1995
  • J. Nutr, vol 127, 1997
  • USDA Nutrient Database fo Standard Reference

Source: Partners, March-April 2005

Posted in: Nutrition

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