Just a coincidence?
Posted July 29th, 2007 by Erin KaeseCoincidence #1:
No sooner had I posted the information on grapefruit and its possible link to breast cancer, that I read in my August issue of Cooking Light some good nutrition news on this very same topic.
Flaxseed, which is rich in lignans, may help reduce postmenopausal breast cancer. So in lieu of the grapefruit, sprinkle some ground flaxseed on your cereal!
The study, conducted by The National Institute of Health and Medical Research in France, looked at 50,000 post-menopausal women and found that those with a lignan intake of more than 1,395 micrograms/day were 17% less likely to develop breast cancer than those with an intake of less than 878 micrograms/day. (FYI, read below, but 1,395 micrograms is a paltry amount–meaning that achieving this level is super easy.)
And, flaxseed is the richest source of lignans by far (about 100x more than any other food), but other good for you foods also deliver a benefit such as sesame seeds, whole grain flaxseed bread, kale, broccoli, white cabbage, brussel sprouts and apricots. Click here to see the list.
Coincidence # 2:
My hip has been bugging me for nearly 3 months. It could be a result of carrying my daughter around or an alignment issue. Who knows? I’ve tried weekly massage, which helps, but does not seem to heal. I’ve also consulted my MD. While he surmised that it was likely a muscle tear, he ordered blood work and a bi-lateral hip Xray. Both came back clean. I was relieved, but still in pain.
The doc also suggested supplements, specifically flaxseed or fish oil along with glucosamine with MSM. This was nearly the exact advice I had received from my favorite masseuse (I call her my body guru). It took me a while to move on this advice possibly because I have never taken any sort of nutritional supplement, save the occasional childrens’ chewable!
But about 5 days ago, at dinner only, I’ve popped 1000 mg of flax seed oil along with 1000 mg of glucosamine with 650 mg of MSM.
And guess what? My hip feels better than it has in a long while. So as I’m writing this post and doing some internet sleuthing, I’m thinking, “Fabulous. I just started taking flaxseed oil, the super substance! Yippeee for me.” Not so fast, because what I also just discovered is that while flax seed oil is rich in Omega-3 fats, which yield a number of health benefits, it does NOT contain lignans!! Flax seed is by far the better health choice.
Much of flaxseed’s wonder food classification comes from the fiber, lignan, omega-3 trifecta. The lignans act as antioxidants against the free radicals that can cause heart disease and cancer–including the hormone sensitive cancers (breast for women, prostate for men). The fiber and omega-3 fats deliver heart and cholesterol benefits–as well as a number of other perks.
So, if you want the best bang for your flaxseed buck, choose ground flaxseed. Whole seeds can pass right through the body undigested. Use your coffee grinder and sprinkle them on cereal. Whole seeds can be stored at room temp for up to one year. Ground seeds should be stored in the fridge in an airtight container for no more than 2-3 months.
In terms of serving size, I’ve read that 1 to 3 tablespoons of the ground seeds is plenty. Makes sense when you consider that 1 tablespoon of flaxseed is estimated to yield 50,000 micrograms of lignans–WAY more than was consumed in the above referenced study. Another source provided a more conservative estimate at 43,000 micrograms (or 43 mg) of the good stuff per tablespoon. One tablespoon of the whole seeds will add just under 50 calories to your meal. To see an in-depth nutrition profile, click here.
However, keep in mind that the book is not shut on flaxseed and its benefits. Many dispute the true potency of the seed and disagree on how flax should be used as a nutritional supplement.
Well, whether it’s for heart health, joint pain, or whatever, studies are indicative of the benefits AND my hip does feel better…but maybe it’s the glucosamine? My doc did say that studies have shown that it’s the combo of flax oil (or fish oil) with glucosamine that’s key.