Daily dose of flax prevents cancer, study finds
By Sari Huhtala
The simple dietary measure of adding as little as half a tablespoon of flax seeds daily to your diet can slash your risk of developing breast cancer substantially, a study in the journal Cancer Causes and Control found.
Researchers build a stronger case for flax seed consumption as a preventative measure against breast cancer. Canadian researchers studied the diets of 2,999 women with breast cancer and 3,370 healthy women, as part of the control group. The study participants were part of the Ontario Women’s Diet and Health Study. The women were aged 25 to 74 years. They discovered postmenopausal women who ate at least a quarter cup of flax seeds each month had reduced their breast cancer risk by 28 per cent. Premenopausal women experienced a 26 per cent reduced risk when they consumed flax bread. Flax seeds provide a good source of lignans, polyphenols that are excellent antioxidants and anti-estrogenics, which help guard against breast cancer, researchers note. The average woman only consumes about one milligram of lignans daily. About 5.35 mg are required per day, they note.
A 2018 study in Frontiers in Nutrition notes flax seeds has been one of the most studied foods in relation to breast cancer prevention and tumor reduction, and for good reason; they are offer a powerhouse of nutrition. In previous studies, a-linolenic acids, found in flaxseeds, have been shown to have the ability to suppress cancer cell growth and proliferation, and also promote breast cancer cell death.
Flaxseeds have about 100 times more lignans, which help prevent cancer, than any other foods, the study notes. These lignans (phytoestrogens) have been studied for their positive effects on reducing symptoms of menopause as they have a similar chemical make-up as an estrogen molecule, researchers found.
Flaxseed is also the top plant source of essential omega-3 fatty acid, they note. Studies show omega-3 fatty acid shows anti-cancer properties, while omega-6 fatty acid, found in, for example, meat, poultry, fish, eggs, nuts, can contribute to cancer development.
Looking to add more flax into your diet? Consider a morning ritual of adding up to three tablespoons into hot breakfast cereals, or chia seed pudding breakfast bowls, or add flax to muffins, cookies, etc. when baking, or goodies like raw food energy balls. Always ground flax to make it easy to digest. Note, freshly ground flax seeds have the most nutrients, as they begin to lose nutrients upon grinding.
Not used to eating flax seeds? Start small and build up the amount gently. Nutritionists note flax may be consumed by those with conditions like irritable bowel syndrome provided the flax is ground.
Sari Huhtala is the publisher and editor of Alive and Fit Magazine. She has over 25 years experience in journalism. She is a mother of 3 adult children. She has spent over 20 years navigating a healthy path for her family, one health hack at a time, as a single mom feeding her kids healthy on a shoestring budget. She also has over 15 years experience as a certified fitness specialist and personal trainer, 10 years experience as a reiki practitioner; she studied Shamanism and is currently completing yoga teacher training certification.
