Benefits Of Flax Seed Oil

Flax Seed Oil Health Benefit and Information

Recently, I've been doing a lot of research and reading up on flax seed oil and its many health benefits. All the health benefits of flax seed oil had me convinced pretty quick, and I had bought myself a 6 months supply of flax seed supplement in no time, and I've been taking them every morning and every night. ;-)


What Is Flax Seed Oil

Flax seed is 1/3 oil, and the rest of it is made up of fiber, protein, and mucilage. Flax seed oil is a rich source of essential fatty acids - it contains alpha linolenic acid, omega 3 essential fatty acid, and omega 6 essential fatty acid, and flax seed oil contains these 3 EFA's in just the right proportions. Flax seeds are also a great source of lignans, vitamins, and minerals.

North Americans are usually lacking omega 3 EFA in their diet, and flax seed oil is an excellent supplement for this. The cells of the body need the omega 3 fatty acids from which they build their cell membranes, which protect them. The brain is largely composed of fats called phospholipids, which are made from essential fatty acids. Thus these oils are essential for the function and structure of the brain and improve cognition, memory, moods and concentration.

Flax Seed Oil - Essential Source Of Omega 3 EFA

Research has shown that majority of diets are deficient in Omega 3 essential fatty acids, and this can lead to some serious health problems:

Coronary heart disease - Omega 3 helps reduce cholesterol, blood pressure, plaque formation, and cardian arrhythmia.
Arthritis - Studies have found that oils rich in Omega 3 (like flax seed oil) patients can reduce their drug use.
Cancer - Omega 3 has been found to kill certain cancer cells without harming normal cells.
Skin problems like acne, eczema, and psoriasis are shown partly to be related to Omega 3 deficiency.
Omega 3 EFA helps improve your response to stress.
Health Benefits of Flax Seed Oil

Flax seeds contain 12% mucilage, which makes it a gentle, natural laxative. Flax seeds are perfect for individuals who has a sensitive stomach.

Flax seed oil acts as a buffer for excess stomach acids
Flax seed oil soothes ulcers and irritable bowel disorders
Flax seed oil lubricates and absorbs toxins
Prevents toxic build up in the bowel
Flax seed oil also contains lignans that have anti-viral, anti-bacterial, anti-fungal and anti-cancer properties. Flax seeds have the richest source of lignans, 100 times more than the next best source, wheat bran. Flax seed also contains lecithin which emulsifies fat and cholesterol. These little seeds improve digestion, help stabilize blood glucose levels, fight tumor formation and enhance cardiovascular health.
The Components of Flax Seed Oil

We already mentioned above that flax seed oil is an excellent source of fiber, protein, lignans, vitamins and minerals, and essential fatty acids. Let's take a look at some of these.

Fiber - Flax seeds contain soluble and insoluble fiber, and also contains mucilage. The fiber in flax seed oil cleans the colon of toxic material, metabolic waste and dried mucus. Flax fiber is an excellent food for friendly bacteria in the intestine which keeps disease-causing organisms in check.

Protein - There's about 25g of protein for every 100g of flax seeds. The protein in flax seeds is easily digested and contains a complete amino acid profile that your body needs.

Lignans - Lignans have anti-cancer, anti-viral, and anti-bacterial properties, and Flax seed has 75 to 800 percent more lignans than other vegetables and grains. Researchers also believe lignans to have antioxidant properties.

Essential Fatty Acids - Flax seed oil is a rich source of 3 essential fatty acids: alpha linolenic acid, omega 3 essential fatty acid, and omega 6 essential fatty acid. (See above for some Omega 3 benefits.)

Flax seed is one of the best sources for the essential fatty acid alpha linolenic acid. Alpha linolenic acid is so important for bodybuilders because it "enhances insulin sensitivity within muscle cells." (1) This omega-3 fatty acid also has many other beneficial effects:

Using the Flax Seed Oil

You can either buy flax seeds, flax seed oil, or flax seed oil supplements. If you use the seeds, make sure to grind them up before eating, otherwise, you won't be able to absorb them. You can add the flax seed oil to your protein shakes, drink it by itself, or add it to any kind of drink. Or, if you want a simpler way like me, just get some flax seed oil supplements, and remember to take 1 pill in the morning, and 1 pill at night. ;-)

Flax seed oil supplements are very cheap for all the health benefits they provide, so its definitely worth the investment! You can get a 3 months supply of flax seed oil supplement for only $12 bucks online.

Constipation during pregnancy

Constipation may be caused by many factors. These could include using certain medications (e.g. pain medications, sedatives and antidepressants), eating mostly soft or liquid foods which are low in fiber, and/or being less physically active. Try these ideas to help you manage constipation:

It is important to drink at least 8 to 10 glasses of fluid a day. This will help soften your stool.
If you are using medications that have made you constipated, you may need to limit your use of high fiber foods. These foods can make constipation worse for some people on medications. Talk to your doctor or pharmacist if you think that you medication is making you constipated.
If you are not using medications that cause constipation, try using high fiber foods to help soften your stool. Use High Fiber Foods to help increase the fiber in your diet.
Take a walk if you are up to it. Exercise helps to ease constipation.
Bulk-forming laxatives such as Psyllium husks may be helpful. Please ensure to follow the mixing instructions.
If none of these suggestions works for you, talk to your doctor or pharmacist about which medications may help to ease your constipation.

Pregnancy diet: Heartburn Diet

Most people will take over-the-counter antacids for a quick ease of heartburn. Indeed for most people, a proper eating habit may help fixing the heartburn problem.

Heartburn Diet
First of all, try to eat small frequent meals instead of 3 big meals a day. Small amount of food each time would exert less workload on the stomach and therefore requires less acid secretion for digestion. Make sure to include foods that are high in complex carbohydrates in each meal. These foods, such as rice, breads and pasta, are able to tie up excess stomach acid and are often easy on the stomach.
Avoid high-fat meals such as those from the fast food chains. High fat foods will remain in the stomach longer in which more acid is secreted to digest them.
But remember, don't overeat! Eating too much of any foods will stimulate the stomach to secret more acids for digestion.
Avoid or limit alcohol.
Maintain upright position during and at least 45 mins after eating
Try elevating the head of bed 6 - 8 inches when lying down.
Don't think that beverages just quickly flow through your stomach without affecting acid production. Surprisingly, a lot of beverages stimulate acid secretion, such as coffee, tea, beer, wine and pop. The worst of all is beer. It could double your stomach acid within an hour.

Heartburn Myth
A lot of people try drinking milk to ease heartburn before sleep. But often, it ends up causing hearburn during sleep. To understand the whole situation, we have to realize that the problem roots from eating too much at dinner time. As mentioned above, eating a big meal at dinner causes excess stomach acid production. Drinking milk could be a quick fix to heartburn. Unfortunately, milk has a rebound action and would eventually encourage secretion of more stomach acid, which causes the reflux. To solve the problem, try eating a small meal at dinner and have a small snack such as crackers before sleep.

Which Calcium Supplements are best for pregnant women?

The role of calcium in bone health is indisputable. We've previously talked about food sources of calcium, we will spend some time discussing the different forms of calcium supplements.

The Dietary Reference Intake DRI for calcium for adults is 1000mg - 1300mg depending on age and gender. As one serving of dairy product provides ~300mg of calcium, those who do not consume enough calcium from food sources may need calcium supplements to meet their daily requirement.

When purchasing calcium supplements, ensure to look for the elemental calcium content, not the total content. For instance, a pill containing 500mg of Calcium Carbonate provides 200mg of elemental calcium. Hence one pill in this example only provides 200mg of calcium, not 500mg.

Calcium is absorbed in small intestines. Not all calcium we consume will be absorbed. The amount of calcium absorbed is dependent on a number of factors such as the acidic condition in our intestines, Vitamin D level, estrogen level and the type of calcium supplement.

Different Types of Calcium Supplements
One important factor affecting calcium absorption is how well the pill dissolves. Try buying calcium pills of US Pharmacopeia's standards. The "USP" on the label indicates that the calcium pill meets the USP standards of supplying adequate elemental calcium and how well it dissolves in our intestines.

Calcium Citrate e.g. Citracal or Solgar: Calcium is best absorbed in an acidic environment, hence calcium citrate is the best absorbed supplemental form of calcium. It does not require extra stomach acid for absorption; hence we may take it anytime in a day, even on an empty stomach. However Calcium Citrate usually provides less elemental calcium per pill, therefore one may need to take a relatively more numbers of pills per day depending to the needs. Cautions: people with acid reflux may not be able to tolerate calcium citrate

Calcium Carbonate e.g. Tums or Caltrate: Most calcium pills in the market are in the form of calcium carbonate. It requires extra stomach acid for better absorption, hence it is best taken after meals.

Dolomite, Bone Meal or Oyster Shell: These naturally occurring calcium pills may contain heavy metal or lead. At the moment, calcium supplements are not tested by any regulatory agency for lead content. Therefore, it's best to avoid.

Calcium Gluconate and Calcium Lactate: These types of calcium pills contain low content of elemental calcium. Hence, one may need to take a large amount of tablets to meet the calcium requirement!

Coral Calcium: This type of calcium is marketed for more than bone health. Its infomercial claimed that it can cure 200 human diseases. It's indeed only Calcium Carbonate. Read Alert! Coral Calcium Supplement Scam

Diet Tips to Manage Morning Pregnancy Sickness

Morning sickness can keep you from getting the nutrients and energy you and your unborn baby need. Eat what you can and be sure to get enough fluids. You may find the following tips helpful.

Opt for cold dishes, which give off fewer aromas
Try dry, bland foods, such as crackers and popcorn
Eat small frequent meals and munch on small snacks throughout the day
Drink at least 8 to 10 glasses of fluids daily to avoid dehydration. Sip fluids frequently between rather than with meals to avoid stomach fullness at meal times
Try drinking chilled or frozen fluids. Freeze drinks in ice cube trays or as popsicles
Avoid highly seasoned dishes.
Check with your doctor if you are having problems keeping food down.

Which Sweeteners are Safe for Pregnant Women?

Epidemic obesity and diabetes encouraged the growth of the artificial sweetener industry. Growing number of people are trying to lose weight or keeping the weight off. Sweeteners can be found in almost all chewing gum, diet pop and drinks, "light" yogurt and some frozen ice cream. If the product is "sugar free", "no sugar added", "carb-smart", it is very likely added with sweeteners. Always check the labels.

Types of Sweeteners

Nutritive Sweeteners provide calories to the diet at about four calories per gram, similar to the normal carbohydrate we obtain from food. Examples of nutritive sweeteners include white and brown table sugars and molasses, honey and syrups. In addition, sugar alcohols derived from fruits or commercially made are also nutritive sweeteners. The most common sugar alcohols include: sorbitol, mannitol, xylitol and maltitol. All nutritive sweeteners provide calories to the body and may affect your blood glucose.
Nonnutritive sweeteners are the true "artificial" sweeteners. They do not provide calories and will not influence blood glucose. These include: saccharin, neotame, aspartame, sucralose, stevia and acesulfame potassium (Ace-K)

Which Sweeteners are safe?
The Center of Science in the Public Interest published several reports on safety of artificial sweeteners. Here is the summary:

Sweetener
Brand
Comments
Sucralose Splenda Safe
Neotame n/a Safe
Sugar Alcohols sorbitol, xylitol, mannitol, maltitol etc Safe but may cause bloating, gas or diarrhea in large quantity
Tagatose Naturlose Safe but may cause flatulence, bloating, nausea or diarrhea in large quantity
Aspartame Equal, NutraSweet, NatraTaste Probably Safe. Some people reported headaches. People with PKU should avoid aspartame
Acesulfame Potassium Sweet One, Sunnett, Acesulfame Potassium (Ace-K) Inadequately tested
Stevia Truvia, Sweet Leaf, Honey Leaf Inadequately tested. FDA granted stevia a GRAS status in Decembr 2008. But CSPI cited some studies reporting potential DNA damage. Stevia is not approved in Canada.
Saccharin Sweet 'N Low Unsafe. Studies have shown that it may cause cancer in rats. Saccharin has been banned in Canada for 30 years.
Moderation is always the key. Moderate use of sweeteners can be part of the enjoyment of eating in a healthy diet. Always read the labels of the packaged food to find out which sweetener is present. Remember: A diet drink doesn't mean we can drink numerous bottles a day. If you are trying to lose weight, it is best to follow the Healthy Eating Guidelines and be physically active.

Healthy Weight Gain during Pregnancy

What you eat every day, even before you are pregnant, is important for your health as well as for the health of your baby. Your diet before pregnancy and while you are pregnant should contain the vitamins and nutrients that your body will need to help your baby develop and grow the way he or she should.

Weight Gain during Pregnancy
The weight gain among women who have healthy babies varies. The following is the recommended weight gain during pregnancy based on your pre-pregnant weight. If you do not know your BMI, please use our BMI Calculator.

Pre-Pregnant BMI
Healthy Weight Gain during Pregnancy
<20 28 - 40 lb. 20 - 25 25 - 35 lb. >27
15 - 25 lb.
In order to gain the above healthy weight during pregnancy, it is recommended to increase your daily energy intake


Increase Daily Energy by
First Trimester
100 kcal
Second Trimester
300 kcal
Third Trimester
300 kcal
As you can see, pregnant women only need to add about 100 calories in the first trimester, and 300 calories in the second and third trimesters. Strategically add an extra nutritious snack should be able to take care of your needs.

The American College of Obstetricians and Gynecologists ACOG recommends increasing the intake of the 4 basic food groups to the following:

4 or more servings of fruits and vegetables
6 - 11 servings of whole-grain and other grain products
4 or more servings of milk products
3 or more servings of meat, poultry, fish, eggs, nuts and lentils
Enjoy a healthy pregnancy!

Pregnancy diet: How to Choose Calcium-rich Foods

Everyone knows that calcium is essential for building strong bones and teeth. But did you know that it is also important for maintaining a normal heartbeat and regulating blood pressure – and it even helps with the healthy functioning of your nerve system? In addition, some studies suggest that calcium supplements may help relieve premenstrual syndrome (PMS). And it doesn’t stop there – a few studies also suggest that calcium supplements may be able to reduce colon polyps.

Calcium - How much?
Average adult men and women (including pregnant women) need at least 1000mg of calcium daily, while post-menopausal women need up to 1,200mg a day.

Common Calcium-Rich Foods
Use these guidelines to help make sure you get the recommended amount of calcium in your daily diet.
Dairy:

Milk (1 cup): ~ 300 mg
Yogurt (175 mL): ~300 mg
Frozen Yogurt (1/2 cup): ~ 100 mg
Ice Cream (1/2 cup): 85 mg
Cheese is also a good source of calcium, but the amount contained in a serving depends on what kind of cheese you eat.
If you have lactose intolerance, there are still choices in the market. You can enjoy the pre-treated milk with 99% less lactose, or consume lactase enzyme tablets or drops. And some dairy products – such as firm cheese, yogurt, and buttermilk – are naturally low in lactose.
Soy:

Calcium-fortified soy drink (1 cup): ~300 mg
Tofu (1/2 cup): ~250 mg
Canned Fish:

Canned salmon with bones (3 oz): ~ 200 mg
Canned sardines with bones (3 oz): ~ 250 mg
Calcium is also found in dark green vegetables and dried beans. Or, you can use calcium-fortified products such as orange juice, cereal bars, or fitness water to help you fill in any gaps in your daily calcium consumption.

If you decide to supplement with calcium pills, look for the amount of "elemental" or available calcium in the supplements. If in doubt, ask your dietician or pharmacist to assist you in choosing the right calcium supplement.

Key: Look for % M.F or % B.F on the label and choose dairy products with lower fat. Eat a balanced diet with plenty of vegetables and fruits, and include at least 2 -4 daily servings of lower-fat dairy products. In addition of getting enough calcium, physical activity can strengthen your bones as well. So start doing some weight-bearing exercise such as walking and hiking to maintain healthy bones!

Pregnancy diet: Vitamin D and Bone Health

Not just Calcium - Vitamin D is just as important
Many of us are aware of the importance of calcium and its role in osteoporosis prevention. However, we sometimes neglect an essential co-factor in bone health management - Vitamin D.

Vitamin D promotes the absorption of calcium and phosphorus. It regulates how much calcium remains in your blood and how much is deposited in bones and teeth.

Osteoporosis is most often associated with inadequate calcium intake. However, a deficiency of vitamin D also contributes to osteoporosis by reducing calcium absorption. According to the National Institutes of Health, people with vitamin D insufficiency absorbs less than 10% of available calcium. In other words, even if you have an adequate calcium intake, you may not absorb it effectively if you have low levels of vitamin D. Indeed, researchers from the Harvard Medical School published results of a large-scale study in the American Journal of Clinical Nutrition in February 2003 confirming this. The study concluded that there was a lower risk of hip fractures only in individuals with a higher intake of calcium coupled with a higher intake of vitamin D.

Vitamin D - How much?
Average adults including pregnant women need 200 IU of vitamin D daily while adults over 50 need 400 IU daily. The recommendation for vitamin D intake further increases to 600 IU for people over 70 years of age.

Vitamin D insufficiency is common among people over 50, with reported prevalences between 25% and 50% of the population. Insufficiency rate is even higher among elderly living in nursing homes. Non-institutionalized older adults, however, are still at risk of vitamin D insufficiency if they live in the northern region where sun exposure is limited. A report published by Danish researchers in March 2004 showed that daily supplementation of 400 IU of vitamin D can reduce the risk of bone fractures in non-institutionalized elderly living in the northern European region.

Key: Vitamin D is found in fortified milk, cod liver oil and some fish such as sardines, salmon, tuna and mackerel. Some yogurt and breakfast cereals are also fortified with this vitamin. It is wise to routinely check the nutrition labels and look for Vitamin D-fortified foods.

If you are wearing sunscreen of SPF 8 or more, it is very unlikely that your skin is able to convert sunlight into vitamin D. Many researchers suggested that adults over 50 as well as pregnant women should take a vitamin D supplement daily.

Pregnancy diet: Iron Rich Foods during iron deficiency anemia

For iron deficiency anemia in women, a diet with iron rich foods along with iron supplements is often recommended. Absorption of iron from food is influenced by multiple factors. One important factor being the form of the iron. Heme Iron, found in animal sources, is highly available for absorption. Non-heme iron on the other hand, found in vegetable sources, is less available. Iron rich foods of an iron rich diet are listed below:

Iron Rich Foods containing Heme Iron

Excellent Sources
Clams
Pork Liver
Oysters
Chicken Liver
Mussels
Beef Liver

Good Sources
Beef
Shrimp
Sardines
Turkey

Iron Rich Foods containing Non-Heme Iron

Excellent Sources
Enriched breakfast cereals
Cooked beans and lentils
Pumpkin seeds
Blackstrap Molasses

Good Sources
Canned beans
Baked potato with skin
Enriched pasta
Canned asparagus

Warning: Pregnant women should not eat liver because of its very high Vitamin A content. Large amounts of Vitamin A can be harmful to the baby.

The absorption of Non-heme iron can be improved when a source of heme iron is consumed in the same meal. In addition, the iron absorption-enhancing foods can also increase the absorption of non-heme iron. While some food items can enhance iron absorption, some can inhibit or interfere iron absorption. Avoid eating them with the iron-rich foods to maximize iron absorption.

Iron Absorption Enhancers
Meat/fish/poultry
Fruits: Orange, Orange Juice, cantaloupe, strawberries, grapefruit etc
Vegetables: Broccoli, brussels sprouts, tomato, tomato juice, potato, green & red peppers
White wine

Iron Absorption Inhibitors
Red Wine, Coffee & Tea
Vegetables: Spinach, chard, beet greens, rhubarb and sweet potato
Whole grains and bran
Soy products

Pregnancy diet: Iron Supplements for Anemia

The recommended iron intake for men and post - menopausal women is 8mg. The recommended intake for pre-menopausal women is 18mg and the recommendation increases to 27 mg for pregnant women. The CDC recommends routine low-dose iron supplementation (30 mg/day) for all pregnant women, beginning at the first prenatal visit. When a low hemoglobin or hematocrit is confirmed by repeat testing, the CDC recommends larger doses of supplemental iron, usually 60mg/day.

Caution: Do not start taking iron supplements unless it is advised by your doctor.
There are 3 main kinds of iron supplements: Ferrous Sulphate, Ferrous Gluconate and Ferrous Fumerate. Similar to calcium supplements, when purchasing iron supplements, look for the elemental iron content, not the Total iron content. For instance, an iron supplement containing 200mg of ferrous sulfate provides 40 mg of elemental iron. Therefore, this iron supplement in this example provides 40mg of iron.

Many people may experience various gastrointestinal side effects for taking iron supplements such as nausea, vomiting, constipation, diarrhea, dark colored stools, and stomach distress. Some pharmacists suggested that Ferrous Gluconate may cause fewer symptoms and is milder on stomach.

To minimize side effects, start with half the recommended dose, gradually increasing to the full dose. You may also try taking iron supplements with a full stomach instead of an empty stomach.

It is suggested to take iron supplements with Vitamin C-rich foods such as fruits or fruit juice to maximize absorption.

Folic Acid

Recommended Intake
Males & Females ≥ 19 years: 400 ug/day
Note: It is recommended that all women of child-bearing ages consume 400 ug from supplements or fortified foods in addition to intake of food folate from a balanced diet.


What's Folate for?
Part of an enzyme complex that assists in releasing energy from food
Reduces risk of brain and spinal cord damage during first weeks of pregnancy
Helps ensure proper cell division and red blood cell formation occurs
Involved in converting vitamin B12 to its metabolically active form
Defends against anemia and cancer
Best Food sources
Leafy green vegetables, citrus fruits and fruit juices, dried beans and peas, poultry, enriched grain products