Flax seed softgel
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Flax seed softgel

Flaxseed oil comes from the seeds of the flax plant (Linum usitatissimum, L.). Flaxseed oil contains both omega-3 and omega-6 fatty acids, which are needed for health. Flaxseed oil contains the essential fatty acid alpha-linolenic acid (ALA), which the body converts into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the omega-3 fatty acids found in fish oil. Some researchers think that flaxseed oil might have some of the same benefits as fish oil, but the body isn' t very efficient at converting ALA into EPA and DHA. And the benefits of ALA, EPA, and DHA are not necessarily the same. Omega-3 fatty acids, usually from fish oil, have been shown to reduce inflammation and help prevent certain chronic diseases such as heart disease and arthritis. Studies are mixed about whether flaxseed oil is useful for the same conditions.

Getting a good balance of omega-3 and omega-6 fatty acids in the diet is important. These essential fats are both examples of polyunsaturated fatty acids, or PUFAs. Omega-3 fatty acids help reduce inflammation, while most omega-6 fatty acids tend to contribute to inflammation. A healthy diet should consist of roughly 2 - 4 times more omega-3 fatty acids than omega-6 fatty acids. The typical American diet tends to contain 14 - 25 times more omega-6 fatty acids than omega-3 fatty acids. Many researchers believe this is a significant factor in the rising rate of inflammatory disorders in the United States.

Flaxseed -- but not flaxseed oil -- also contains a group of chemicals called lignans that may play a role in the prevention of cancer. Please see the flaxseed monograph for more information.

Uses:
Clinical studies suggest that flaxseed oil and other omega-3 fatty acids may be helpful in treating a variety of conditions.

High cholesterol

People who follow a Mediterranean diet tend to have an increased HDL, or "good." cholesterol level. The Mediterranean diet emphasizes fish and healthy fats such as olive oil, and has a healthy balance between omega-3 and omega-6 fatty acids. Whole grains, root and green vegetables, daily portions of fruit, fish and poultry, olive and canola oils, and ALA (from flaxseed, flaxseed oil, and walnuts) are also part of the Mediterranean diet. Red meat and saturated fats are not part of the diet.

However, whether taking flaxseed or flaxseed oil as supplement can help lower cholesterol is up for debate. Some small studies show it may but at least one double-blind study found no evidence that it lowered cholesterol.

Heart disease

Eating a diet rich in fruits, vegetables, whole grains, nuts or legumes, and ALA-rich foods may substantially reduce the recurrence of heart disease. One of the best ways to help prevent and treat heart disease is to eat a diet that is low in saturated and trans-fat and rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids from flaxseed and fish). Evidence suggests that people who eat an ALA-rich diet are less likely to suffer a fatal heart attack. ALA may reduce heart disease risks through a variety of ways, including making platelets less “sticky,” reducing inflammation, promoting blood vessel health, and reducing risk of arrhythmia (irregular heart beat).

Several human studies also suggest that diets rich in omega-3 fatty acids (including ALA) may lower blood pressure.

However, it' s not clear whether taking flaxseed oil as a supplement would have the same effect on heart health.

Sjogren' s syndrome

One small study found preliminary evidence that taking 1 - 2g of flaxseed per day could improve the symptoms of dry eye in people with Sjogren' s syndrome. Sjogren' s syndrome is an autoimmune condition where the immune system attacks glands in the body that produce moisture, like salivary and tear glands.

Dietary Sources:
Flaxseed oil comes from the seed of the flax plant. It contains 50 - 60% omega-3 fatty acids in the form of alpha-linolenic acid (ALA). That is more than is contained in fish oil, but the body is not very efficient at converting ALA into the omega-3 fatty acids found in fish oils. So ALA from flaxseed may not have the same benefit as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) from fish oil.

Available Forms:
Flaxseed oil is available in liquid and softgel capsule forms. Like any oil, flaxseed oil may turn rancid if it is not refrigerated. Flaxseed oil requires special packaging because it is easily destroyed by heat, light, and oxygen. The highest quality flaxseed products are made using fresh pressed seeds, bottled in dark containers, and processed at low temperatures in the absence of light, extreme heat, or oxygen.

Be sure to buy flaxseed oil supplements made by reputable companies who certify that their products are free of heavy metals such as lead and mercury.