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. |
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. |
Dr. Jonathan Prousky, BPHE, BSc, ND, FRSH
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 The dose of flaxseed oil should be similar to what D.O. Rudin had his patients take (2 to 6 tablespoons daily). Supplementation with flaxseed oil can cause side effects in a very small percentage of individuals (about 3%), such as hypomania, mania, or other behavioral changes.10,14 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? |
C. W. Randolph, M.D.
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 Other healthy oils include canola oil and flaxseed oil. However, because flaxseed oil is heat sensitive, do not use for cooking. Use flaxseed oil for making salad dressings or mixing in yogurt or smoothies.
In contrast, avoid cooking with or consuming margarine, butter, and corn, sunflower, safflower, or peanut oil, as they have been found to promote heart and vascular disease.
Beverages
/ DRINK EIGHT 8-OUNCE GLASSES EACH DAY.
Very simply, drink water—lots of it, at least eight 8-ounce glasses a day. Drink a glass of water with each meal and then sip throughout the rest of the day. |
Jonny Bowden, Ph.D., C.N.S.
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 One other thing: There has been much discussion in the nutritional community about the pros and cons of flaxseed oil vs. fish oil. I've been one of those who has come down squarely on the side of fish oil for those who are only going to take one. That's because I believe that the two omega-3s found in fish oil (EPA and DHA) are even more important than the one that's found in flax (ALA). I still believe that —but the omega-3 fatty acid in flaxseeds and flaxseed oil does have health benefits of its own, and the lignans add enough value to make it worth recommending that you take both. |
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. |
Jonny Bowden, Ph.D., C.N.S.
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| It's hard to talk about flaxseed and flaxseed oil without discussing essential fatty acids, particularly the omega-3s. You can read about this in a little more detail on page 10, but briefly, here's what you need to know: Flaxseeds and flaxseed oil are one of the best sources on the planet for the important omega-3 fatty acid called alpha-linolenic acid. Alpha-linolenic acid is considered an essential fatty acid because the body can't make it—it has to be obtained from the diet. |
Abram Hoffer, PhD, MD, FRCP(C) and Dr. Jonathan Prousjy, DPHE, DSC, ND, FRSH
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 For individuals who are vegetarians and want to take omega-3 EFAs for mental health reasons, the dose of flaxseed oil should be similar to what Dr Rudin had his patients take (2 to 6 tablespoons daily).
Despite the clinical utility of flaxseed oil, it is not biologically equivalent to other types of omega-3 EFAs, such as those found in fish. Fish oils are preferable since they contain biologically more potent sources of omega-3 EFAs, which include EPA and DHA. Fish oils have a greater spectrum of cardiovascular and neurobehavioral effects and are more efficacious than flaxseed oil. |
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. Jonathan Prousky, BPHE, BSc, ND, FRSH
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| Supplementation with flaxseed oil can cause side effects in a very small percentage of individuals (about 3%), such as hypomania, mania, or other behavioral changes.10,14 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? |
Jonny Bowden, Ph.D., C.N.S.
See book keywords and concepts |
| 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. |
Kelly Harford, M.C., C.N.C.
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 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. You will find flaxseed oil in the refrigerated section of the health food store in black, lightproof containers. Keep it refrigerated and observe the label's expiration date to avoid oil that may have turned rancid. Do not cook flaxseed oil or you will destroy the beneficial fatty acids. |
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. |
Herbert Ross, DC with Keri Brenner, L.Ac.
See book keywords and concepts |
| 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. |
David W. Grotto, RD, LDN
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 Chemopreventive effects of dietary flaxseed oil on colon tumor development. Drug News Perspect. 2000;13(2):99.
Johnson PV. flaxseed oil and cancer: alpha-linolenic acid and carcinogenesis, in Flaxseed in Human Nutrition, eds. S.C. Cunnane and L.U. Thompson. AOCS Press, Champaign, IL. 1995. pp 207-218.
Joshi K et al. Supplementation with flax oil and vitamin C improves the outcome of Attention Deficit Hyperactivity Disorder (ADHD). Prostaglandins LeukotEssent Fatty Acids. 2006 Jan;74( 1): 17-21.
Piller RA, Chang-Claude JB, Linseisen, Jakob AB. |
C. W. Randolph, M.D.
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| However, because flaxseed oil is heat sensitive, do not use for cooking. Use flaxseed oil for making salad dressings or mixing in yogurt or smoothies.
In contrast, avoid cooking with or consuming margarine, butter, and corn, sunflower, safflower, or peanut oil, as they have been found to promote heart and vascular disease.
Beverages
/ DRINK EIGHT 8-OUNCE GLASSES EACH DAY.
Very simply, drink water—lots of it, at least eight 8-ounce glasses a day. Drink a glass of water with each meal and then sip throughout the rest of the day. |
Jonny Bowden, Ph.D., C.N.S.
See book keywords and concepts |
| Harvard Medical School). flaxseed oil can help protect against cardiovascular disease, cancer, arthritis, and many other degenerative diseases. And though it's primarily a source of omega-3, the oil has the virtue of containing some other fatty acids as well, notably some omega-6s and some heart-healthy omega-9s, providing a nice fatty acid balance.
Lignans in Flaxseed Oil
Protect against Hormone-Sensitive
Cancers
But the benefits of flax are not limited to the omega-3 content. |
Ray D. Strand
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 I also encouraged his parents to be sure he was getting adequate amounts of the essential fatty acids in his diet or to supplement with a flaxseed oil or fish oil. All of these would restimulate Mark's natural antioxidant defense system.
Mark slowly began to improve but still struggled with abdominal pain and side effects from the drugs. Gradually his doctors took him off prednisone but not the Imuran. Mark's mom and dad consulted me again, and I recommended that they seek a second opinion from a private pediatric gastroenterologist. |
Thomson Healthcare, Inc.
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 Insulin response to flaxseed oil exceeded that of either control period (p=0.16) and of Sunola (nonsignificant). These higher plasma insulin values at 30 and 60 minutes with flaxseed indicate some deterioration in insulin sensitivity, which has also been reported with fish oil supplementation; the importance of this is uncertain (Nestel et al, 1997).
Menopause
To assess the effects of flaxseed incorporation into the diet of healthy menopausal women, 199 women were randomly assigned to consume 40 g flaxseed /d (n=101) or wheat germ placebo (n=98) for 12 months. |
| Several studies have indicated that oral administration of flaxseed oil increases blood levels of alpha-linoleic acid (ALA) and eicosapentaenoic acid (Layne et al, 1996; Allman et al, 1995; Cunnane et al, 1993; Kelley et al, 1993).
Flaxseed has laxative effects arising from increased volume and consequent initiation of intestinal peristalsis from stimulation of stretch receptors (Bisset & Wichtl, 1994). Most studies demonstrate an increase in the omega-3 fatty acid eicosapentaenoic acid (EPA) following ingestion of ALA (Caughey et al, 1996). |
| Compared to canola and olive oils, flaxseed oil is low in oleic acid (Johnston, 1995).
Anti-inflammatory Effects: Metabolites of ALA and linoleic acid (LA) act as substrates for the formation of the antiinflammatory eicosanoids, comprising prostaglandins, thromboxanes, and leukotrienes (Gerster, 1998).
Anticancer Effects: Flaxseed's lignans have shown antineoplastic effects based on in vitro and animal research. Regular consumption may reduce the risk of certain cancers. The antitumoral effect is attributed to the lignans (lignans are antimycotic, anti-oxidative and anti-estrogenic). |
Herbert Ross, DC with Keri Brenner, L.Ac.
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| If not heated: unsaturated oils (corn, safflower, soy, and flaxseed oil). Always use cold-pressed oils that are fresh; rancid oils can be harmful.
Commercial nuts and seeds with added oil, sugar, or salt. Also beware of peanuts. They often are contaminated by a mold that produces aflatoxin, a toxic, carcinogenic compound.
Organic dairy products, especially cultured milk products (kefir, yogurt, buttermilk), goat's milk, and unprocessed cheeses. Use dairy products in moderation if you are lactose intolerant. |
Thomson Healthcare, Inc.
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| Cholesterol
In a randomized double-blind clinical trial, 56 participants received 3 g/d of ALA (alpha-linolenic acid) derived from flaxseed oil in capsules (n=31) or olive oil containing placebo capsules (n=25) for 26 weeks. Changes in plasma HDL cholesterol, LDL cholesterol, and triglyceride concentrations did not differ between the two treatment groups. Particle size also was not affected. The results showed that ALA does not seem to decrease CVD risk by altering lipoprotein particle or plasma lipoprotein concentration (Harper et al, 2006). |
Ray D. Strand
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| I start them on a potent antioxidant and mineral supplement and also add some essential fatty acids in the form of cold-pressed flaxseed oil or sometimes fish oil. As we discussed in Chapter 10, essential fats are important in the body's production of natural anti-inflammatory products, which helps to bring inflammation back under control.
Grape-seed extract is not only a great antioxidant, but it seems to have anti-allergen effects also. This is a strong additional supplement for the child with asthma. |
Tori Hudson, N.D.
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 Seven seed oils contain some ALA, with flaxseed oil being the richest natural source. Through several biochemical steps, the body converts ALA to EPA and then to prostaglandin 3.
EPA and DHA: Eicosapentaenoic acid and doca-hexaenoic acid. These two omega-3 fatty acids are found in cold-water fish oils. EPA is a building block for the body to make prostaglandin 3; DHA is important for the brain, nervous system, and vision. vascular disease.74-79 Norwegian researchers concluded that eating fish like mackerel, herring, and salmon will significantly reduce the risk of heart disease. |
Ray D. Strand
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| That is why many individuals in the industrialized world need to take flaxseed oil and fish oil in supplementation in an attempt to bring these back into balance.
Here is another unknown fact: essential fats also have the ability to actually decrease our total cholesterol levels and our LDL (bad) cholesterol levels. This means that not all fats are created equal. I not only encourage my patients to supplement the omega-3 fatty acids but also to decrease their intake of saturated fat. |
Thomson Healthcare, Inc.
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| Results of earlier studies using supplementary flaxseed oil to affect changes in levels of long-chain fatty acids had mixed results, some of which may have arisen from differences in intervention time, nutritional status of subjects, and analysis methods (i.e., measurement of total lipids versus phospholipids). Although ALA can undergo desaturation and elongation to synthesize eicosapentaenoic acid (EPA) and docosahexae-noic acid (DHA) in vivo, most studies of dietary flaxseed supplementation demonstrate moderate increases in EPA and docosapentaenoic acid (DPA). |
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. |
Kelly Harford, M.C., C.N.C.
See book keywords and concepts |
| 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. |
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