Jonny Bowden, Ph.D., C.N.S.
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 There's a third omega-3 called alpha-linolenic acid (ALA), and it's found in plant food, specifically flax and flaxseed oil. The body can theoretically make EPA and DHA from ALA, but it does a lousy job of it, converting only about 10 to 20 percent into EPA and DHA. I like flaxseed oil, which has nice antiinflammatory properties of its own, and if you can't or won't take fish oil, it's the next best thing (one excellent store brand is Barlean's). Ideally, take them both. You can add flaxseeds to salads and smoothies and use flaxseed oil as a part of a salad dressing. |
Victoria Boutenko, M.A.
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 Flaxseed is a perfect addition to the human diet. flaxseed is very high in both soluble fiber and insoluble fiber. It contains 26% fiber (14% soluble, 12% insoluble). Just V8 cup of flaxseed contains 6 grams of fiber.
I recommend adding flaxseed to your diet regularly. Flaxseeds have a tough outer coating and should be freshly ground in order to receive the most nutritional benefit. You can grind whole seeds with a coffee grinder or in a Vita Mix dry container. I recommend adding one or two tablespoons of ground flax meal to your salads, soups or smoothies. |
J. Douglas Bremner
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 Other foods that are recommended specifically for hot flashes include flaxseed, high-lignan flaxseed oil, fennel, celery, and parsley. Both flaxseed and high-lignan flaxseed oil are rich in lignans, which can help normalize estrogen levels. Fennel, celery, parsley, and all legumes are excellent sources of phytoestrogens (natural estrogens found in plants).
Hot flashes can be treated with several commonsense noninvasive approaches. Keep cool. Drink ice water throughout the day. Even a slight increase in your body's core temperature can trigger a hot flash. |
Dr. Steven R. Gundry
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 Drizzle flaxseed or hemp oil on salads or cooked vegetables, but never cook with them, which causes them to oxidize. þBuy your olive oil, fish oil, flaxseed oil, and hemp oil in dark containers. Hemp and flaxseed oils are so unstable that they must be refrigerated, as must omega-3 fats. All rapidly go rancid—even sunlight can trigger this result, as evidenced by a "fishy" odor. þKeep flaxseed in a tightly sealed container in a cupboard or the refrigerator, and then grind a small handful before serving. If you grind them and store them—even in the fridge—they quickly go rancid. |
Victoria Boutenko, M.A.
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| Just V8 cup of flaxseed contains 6 grams of fiber.
I recommend adding flaxseed to your diet regularly. Flaxseeds have a tough outer coating and should be freshly ground in order to receive the most nutritional benefit. You can grind whole seeds with a coffee grinder or in a Vita Mix dry container. I recommend adding one or two tablespoons of ground flax meal to your salads, soups or smoothies. flaxseed is also a good source of omega-3 fatty acids, and it is by far nature's richest source of plant lignin, an important anti-cancer phytonutrient. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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 Only 1 or 2 tablespoons per day of EFAs is often all it takes to restore hormonal balance. flaxseed oil (1 tablespoon) and evening primrose oil (500 mg twice daily) are excellent sources of EFAs. If you use flaxseed oil in or on foods, be aware that this oil is extremely vulnerable to oxidative damage from both heat and light. Never cook with flaxseed oil or other oils high in EFAs. They can, however, be added to salads, salad dressings, smoothies, and other uncooked foods; you may also stir them into a warm foods, such as a bowl of soup. |
Jonny Bowden, Ph.D., C.N.S.
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| I like flaxseed oil, which has nice antiinflammatory properties of its own, and if you can't or won't take fish oil, it's the next best thing (one excellent store brand is Barlean's). Ideally, take them both. You can add flaxseeds to salads and smoothies and use flaxseed oil as a part of a salad dressing. But if you had to choose, I'd go with the fish oil, since it's the only way to be sure you're actually getting EPA and DHA. |
Brigitte Mars, A.H.G.
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 Topically, flaxseed can be used as a healing poultice for boils, burns, carbuncles, inflammation, pleurisy, psoriasis, and shingles.
Edible Uses
This truly useful plant has been cultivated as a food source for more than seven thousand years. In the eighth century, Charlemagne passed a law requiring French citizens to consume flaxseeds so that they would be healthy subjects. Centuries later, Mahatma Ghandi said that when flaxseed became a regular food, all people would have better health. The seeds may be eaten raw or cooked. |
Dr. Steven R. Gundry
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| Buy your olive oil, fish oil, flaxseed oil, and hemp oil in dark containers. Hemp and flaxseed oils are so unstable that they must be refrigerated, as must omega-3 fats. All rapidly go rancid—even sunlight can trigger this result, as evidenced by a "fishy" odor. þKeep flaxseed in a tightly sealed container in a cupboard or the refrigerator, and then grind a small handful before serving. If you grind them and store them—even in the fridge—they quickly go rancid. |
David W. Grotto, RD, LDN
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 Secoisolariciresinol diglucoside from flaxseed delays the development of type 2 diabetes in Zucker rat. /Lab Clin Med. 2001 Jul;138(l):32-39.
Velasquez MT et al. Dietary flaxseed meal reduces proteinuria and ameliorates nephropathy in an animal model of type II diabetes mellitus. Kidney Int. 2003 Dec;64(6):2100-2107.
Garlic http://anrcatalog.ucdavis.edu/pdf/723I .pdf
Garlic: Effects on Cardiovascular Risks and Disease, Proliferative Effects Against Cancer, and Clinical Adverse Effects, http://ahrq.gov/clinic/epcsums/garlicsum.htm. Accessed June 2, 2007. |
J. Douglas Bremner
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| Both flaxseed and high-lignan flaxseed oil are rich in lignans, which can help normalize estrogen levels. Fennel, celery, parsley, and all legumes are excellent sources of phytoestrogens (natural estrogens found in plants).
Hot flashes can be treated with several commonsense noninvasive approaches. Keep cool. Drink ice water throughout the day. Even a slight increase in your body's core temperature can trigger a hot flash. If you dress in layers you can remove and add clothing as your feelings of warmth rise and fall. |
Michael Pollan
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 In the years since then, egg producers figured out a clever way to redeem even the disreputable egg: By feeding flaxseed to hens, they could elevate levels of omega-3 fatty acids in the yolks.
Aiming to do the same thing for pork and beef fat, the animal scientists are now at work genetically engineering omega-3 fatty acids into pigs and persuading cattle to lunch on flaxseed in the hope of introducing the blessed fish fat where it had never gone before: into hot dogs and hamburgers.
But these whole foods are the exceptions. |
Hyla Cass, M.D.
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 You can add good fats by sprinkling a heaping tablespoon of ground flaxseed on salads, cereals, or vegetables daily.
When you shop for cooking oils, olive oil is always a winner—but the fatty acids it contains won't help to boost your levels of omega-3s. To promote better omega-3/omega-6 balance in the foods you prepare with oil, seek out organic, cold-pressed seed oil blends like flaxseed, soybean, macadamia, sesame, walnut, and almond. These oils provide omega-6 and omega-3 fatty acids in the right ratio of around 2:1 to 3:1.
Why cold-pressed oils? |
David W. Grotto, RD, LDN
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| I cup coconut, shredded 'A cup flaxseed, ground
7'A cups old-fashioned oatmeal
'A cup canola oil
'A cup honey
'A tablespoon cinnamon
I tablespoon vanilla extract
'A cup brown sugar directions:
Preheat oven to 275 degrees. In a mixer bowl, combine oats, coconut, walnuts, and ground flaxseed. In another bowl (microwav-able), combine brown sugar, oil, honey, cinnamon, and vanilla. Cook on high in microwave until mixture starts bubbling. Pour mixture over oat mixture and mix well. Spray cookie sheet with nonstick spray. Spread mixture thinly onto cookie sheet. Bake for 15 minutes. |
Victoria Boutenko, M.A.
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| I recommend adding flaxseed to your diet regularly. Flaxseeds have a tough outer coating and should be freshly ground in order to receive the most nutritional benefit. You can grind whole seeds with a coffee grinder or in a Vita Mix dry container. I recommend adding one or two tablespoons of ground flax meal to your salads, soups or smoothies. flaxseed is also a good source of omega-3 fatty acids, and it is by far nature's richest source of plant lignin, an important anti-cancer phytonutrient. |
Ann M. Coulston and Carol J. Boushey
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 CHD)
Include oils and foods rich in alpha-linolenic acid (flaxseed, canola and soybean oils; flaxseed and walnuts).
Patients with documented
Consume about 1 g of
CHD
EPA+DHA per day, preferably from fatty fish.
EPA+DHA in capsule form could be considered in consultation with the physician.
Patients who need to lower
2 to 4 g of EPA+DHA per day triglycerides provided as capsules under a physician's care. make specific n-3 fatty acid recommendations but endorsed those made by the AHA in 2002 [91].
2.1. |
Kelly Harford, M.C., C.N.C.
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 One of the most commonly recommended oils for meeting all-around essential fatty acid needs is flaxseed oil, which contains both omega-3 and omega-6 fatty acids, the two most lacking in our diets. Some people react to flaxseed oil, however, and there is also some debate about whether or not it is a smart choice for regular consumption because of its estrogenic properties. If you are concerned about excess estrogen, avoid flaxseed altogether. Otherwise, test to see if it agrees with your system. |
Hyla Cass
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| You can add good fats by sprinkling a heaping tablespoon of ground flaxseed on salads, cereals, or vegetables daily.
When you shop for cooking oils, olive oil is always a winner—but the fatty acids it contains won't help to boost your levels of omega-3s. To promote better omega-3/omega-6 balance in the foods you prepare with oil, seek out organic, cold-pressed seed oil blends like flaxseed, soybean, macadamia, sesame, walnut, and almond. These oils provide omega-6 and omega-3 fatty acids in the right ratio of around 2:1 to 3:1.
Why cold-pressed oils? |
David Steinman
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 By purchasing organic flaxseed on long-term contracts, Barlean's Organic Oils has played an important role in creating and growing the market for what had become an almost totally forgotten cereal grain: organic flaxseed, and that's an important story in and of itself.
The story that intrigued me and made me want to visit the Barlean family on their home territory in Whatcom County, Washington, was their legendary commercial reef netting operation, which yielded those fish that are richest in omega-3 fatty acids—the Chinook or king salmon. |
| The family name, Barlean, is not only the name of the fishery but also Barlean's Organic Oils, the largest buyer of organic flaxseed in North America, the portion of the company that David's son Bruce began and runs.
With financial interests in wild salmon and organic flaxseed, you might say the Barleans are trading in two of the hottest foods in America today. More and more doctors recommend that essential fatty acids be part of everybody's diet, and salmon and flax remain two of nature's richest sources of the all-important omega-3 fatty acids. |
Jonny Bowden, Ph.D., C.N.S.
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| You can add flaxseeds to salads and smoothies and use flaxseed oil as a part of a salad dressing. But if you had to choose, I'd go with the fish oil, since it's the only way to be sure you're actually getting EPA and DHA.
Also note: Although it's definitely possible to get all of your fish oil from actual fish, you'd have to eat an awful lot to get the therapeutic dose for lowering triglycerides, for example, or for relieving depression. Nonetheless, fish is a great way to get the basic preventive dose of
EPA and DHA. |
David Steinman
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| In addition, their flaxseed has won seven straight Vity Awards, the nutrition industry's version of the Emmys, for taste and purity from Vitamin Health Retailer, and the product is available throughout America's health food store networks in the refrigerator sections (think of flaxseed oil as a perishable food requiring refrigeration in order to maintain its freshness and rich omega-3 content).
Great health coming from nature aside, the flax side of the business and fishery employed many people for a small county like Whatcom. |
Gary Null and Amy McDonald
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 Flaxseed is somewhat better than flaxseed oil. You can grind it up and put it on your food.)
"If there are significant psychological problems, check your thyroid. A lot of people are depressed because of low thyroid functioning. Sometimes, those people may show up with normal thyroid functioning on tests. So I suggest that people take their temperature for seven days, early in the morning, putting the thermometer in their armpits for 10 minutes. If the temperature is at 98 or above, that's fine, but many people have temperatures in the 96 to 97 range. |
Jonny Bowden, Ph.D., C.N.S.
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 The most potent source of glucose tolerance factor (GTF), which helps regulate blood sugar levels.
8. Flaxseed: Good source of essential fatty acids and anticancer lignans. Ground flaxseed is frequently an effective treatment for constipation.
9. Broccoli and other brassicas (cauliflower, cabbage, Brussels sprouts): Good source of sulforaphane and indole-3-carbinol, which may help prevent different types of cancer.
10. Apples: Good source of fiber, potassium, and quercetin. Folk wisdom is frequently correct! |
Brigitte Mars, A.H.G.
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| Centuries later, Mahatma Ghandi said that when flaxseed became a regular food, all people would have better health. The seeds may be eaten raw or cooked.
Other Uses
The seeds are often included in lotions and gels for its holding effect. They can be used in soothing pillows for eye soreness and headaches. In magical traditions, flaxseed is used to attract prosperity.
The fibers of the plant are used to make paper, linen, and twine. The oil from the seeds was used to make linoleum. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 Muffin Plus
SuperFoodsRx Blueberry Muffin with Walnuts* and Yogurt (or Cottage Cheese)
1 cup plain nonfat yogurt (or % cup 1 % fat (or nonfat) cottage cheese—no salt added
1 tablespoon ground flaxseed, or 1 teaspoon sliced almonds or chopped walnuts
SuperFoodsRx Pumpkin Walnut Muffin* and Yogurt (or Cottage Cheese)
1 cup plain nonfat yogurt (or % cup 1 % fat (or nonfat) cottage cheese—no salt added
1 tablespoon ground flaxseed, or 1 teaspoon sliced almonds or chopped walnuts
You can also choose a natural, whole grain muffin with berries that is 150 calories maximum. |
Dr. Jonathan Prousky, BPHE, BSc, ND, FRSH
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 Other common side effects from flaxseed oil include loose stools or diarrhea (personal observation).
Fish Oils
Despite the clinical utility of flaxseed oil, it is not biologically equivalent to other types of omega-3 fatty acids, such as those found in fish.1? Fish oils are preferable because they contain biologically more potent sources of omega-3 fatty acids, which include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These types of omega-3 EFAs have a wide spectrum of neurobehavioral effects,16 and might be more efficacious than flaxseed oil for the treatment of anxiety. |
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