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Flax Seed Side Effects


Oh the miraculously wonderful health benefits of flax - or not. Great controversy exists with this little seed.

Originally it was touted as having mystic health powers - such as the ability to lower unsafe blood pressure levels as well as lower triglycerides in the blood. Supposedly it had a great impact on the lowering of LDL Cholesterol - which is the bad cholesterol. As we'll discuss further below, the opposite applies and those with elevated triglycerides should NOT use flax seed.

It was touted as a rich source of dietary fiber, an antioxidant, which had the ability to prevent certain diseases such as cancer. It was also hailed as having the ability to fan out the flames of an inflamed bowel.

But once the hype died down we learned some tough facts related to flax seed and health benefits. As to that bowel - it can cause massive digestive upset and rather than putting out the flames in the gut, it can actually increase the number of times the individual runs to the bathroom.

It has been associated with triggering the following digestive ills: pain in the abdomen, diarrhea, bloating, constipation and nausea.

Due to its laxative effects, it may cause blockage in the intestines as it 'bulks' in the gut when sufficient liquid is lacking.

In its unripened or raw state, it may be poisonous.

The USDA recommends the following: Up to 12 percent flax seed can safely be used as an ingredient in food.

To add flax seed to your diet plan, toss into cereal, salads, wraps and cooked veggies. Flax also provides a healthy alternative to nut additives because it tastes a little nutty.

Warnings for Flax Seed in the Diet

1. Pregnant and lactating women should avoid using flax seed as well as its oil in their diet without the permission of their qualified physician as it has an estrogen-like effect which may cause harm to the fetus.

2. Flax seed has been used in controlling diabetes but it's a dangerous option; while it may lower blood sugar levels the end result could be a serious decrease in levels. If you are diabetic, speak with your doctor before adding flax seed to your diet.

3. If you have a bleeding disorder, speak with your doctor before adding flax seed or its oil to your diet as it may increase bleeding risks.

4. While flax seed was originally touted in the health world for lowering triglycerides - it actually increases them. Do not take flax seed if your levels are currently high.

5. As to flax seed oil, it has yet to be proven a mystic health cure. Originally, it was touted as the solution for arthritis but has no impact. If you are preparing to have surgery, do not use flax seed oil as it may cause bleeding issues after the surgery.

Flax Seed Nutrition Facts

Units

100 Grams

1 Cup

1 TBSP, Whole

1 TBSP Ground

1 TSP, Whole

1 TSP Ground

Energy, Caloric Values kcal 534 897 55 37 18 13
Protein g 18.29 30.73 1.88 1.28 0.62 0.46
Total lipid (fat) g 42.16 70.83 4.34 2.95 1.43 1.05
Carbohydrate, by difference g 28.88 48.52 2.97 2.02 0.98 0.72
Fiber, total dietary g 27.3 45.9 2.8 1.9 0.9 0.7
Sugars, total g 1.55 2.60 0.16 0.11 0.05 0.04
Minerals
Calcium, Ca mg 255 428 26 18 9 6
Iron, Fe mg 5.73 9.63 0.59 0.40 0.19 0.14
Magnesium, Mg mg 392 659 40 27 13 10
Phosphorus, P mg 642 1079 66 45 22 16
Potassium, K mg 813 1366 84 57 28 20
Sodium, Na mg 30 50 3 2 1 1
Zinc, Zn mg 4.34 7.29 0.45 0.30 0.15 0.11
Vitamins
Vitamin C, total ascorbic acid mg 0.6 1.0 0.1 0.0 0.0 0.0
Thiamin mg 1.644 2.762 0.169 0.115 0.056 0.041
Riboflavin mg 0.161 0.270 0.017 0.011 0.005 0.004
Niacin mg 3.080 5.174 0.317 0.216 0.105 0.077
Vitamin B-6 mg 0.473 0.795 0.049 0.033 0.016 0.012
Folate, DFE mcg_DFE 87 146 9 6 3 2
Vitamin B-12 µg 0.00 0.00 0.00 0.00 0.00 0.00
Vitamin A, RAE mcg_RAE 0 0 0 0 0 0
Vitamin A, IU IU 0 0 0 0 0 0
Vitamin E (alpha-tocopherol) mg 0.31 0.52 0.03 0.02 0.01 0.01
Vitamin D (D2 + D3) µg 0.0 0.0 0.0 0.0 0.0 0.0
Vitamin D IU 0 0 0 0 0 0
Vitamin K (phylloquinone) µg 4.3 7.2 0.4 0.3 0.1 0.1
Lipids
Fatty acids, total saturated g 3.663 6.154 0.377 0.256 0.125 0.092
Fatty acids, total monounsaturated g 7.527 12.645 0.775 0.527 0.256 0.188
Fatty acids, total polyunsaturated g 28.730 48.266 2.959 2.011 0.977 0.718
Cholesterol mg 0 0 0 0 0 0
Other
Caffeine mg 0 0 0 0 0 0

*Other phytosterols = 49.0 mg/100g; these include delta 5-avenasterol (21.2), campestanol (2.8), brassicasterol (1.1) and other minor phytosterols (23.9 mg).

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