The facts on flax

These tiny seeds pack some big health benefits

Flaxseeds, often relegated as a garnish on breads and rolls, offer a potent arsenal of weapons to fight disease. But all too often, flax is only found on the plates of those whose diets already score top marks for their food choices. Considering the accumulating research on flax it may be time for these little seeds to hit the mainstream menus.

These little packets of goodness are a hotbed of research with scientists linking their consumptions to a pretty impressive and growing list of benefits. Components like fibre, omega-3 fats and compounds known as lignans are what give flax a stellar nutritional rating.

When it comes to fibre, what's the first food that you think of? You're not alone if bran is the first one that comes to mind. But start thinking of flax too. Tablespoon for tablespoon, flax has more than double the fibre of wheat bran at three grams per.

But the fibre in flax is a mix of both insoluble and soluble types. Insoluble is what used to be called roughage and, as a result, flax can be used as a remedy for constipation. But it's the soluble fibre in flax that really offers some major perks. Soluble fibre can supply a pretty hefty blood cholesterol-lowering kick along with advantages for blood sugar regulation.

Studies show that consuming flaxseed daily can reduce total cholesterol by a whopping five to 17 percent in those with elevated readings. It also reduces levels in people with normal cholesterol. As for the artery clogging LDL-cholesterol, flax can reduce the counts by four to ten percent. Daily consumption can also lead to lower fasting blood sugar readings for those with diabetes.

Then there are flax's omega-3s. While the type found in these seeds doesn't supply the same perks as cold water fish, it still provides benefits. Besides some advantages for heart health including anti-inflammatory action, these fats are connected to protection against auto-immune diseases. Inflammation is now thought to be at the root of many chronic illnesses. For example, an inflamed artery is much more susceptible to cholesterol deposits and plaque formation than a healthy one. Inflamed cells are also more likely to become cancerous.

And it's on the battle front against cancer that flax is showing some powerful weaponry. There have been numerous studies showing protective effects of flaxseeds on both the prevention and spread of breast cancer. If you're a male, there are also benefits in terms of prostate cancer treatment as well. Eating flaxseeds regularly has been shown to reduce the spread of prostate cancer cells.

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