亚麻籽的抗炎作用

Anti-Inflammatory Benefits of Flaxseed

 

 

 

鲑鱼靠边,甘蓝让路,为亚麻籽腾出空间,它是健康食品俱乐部的合法成员。它甚至被证明可以缓解关节炎,尤其是在类风湿性关节炎、狼疮和雷诺氏症中。

 

“虽然亚麻籽已经使用了很长一段时间——希波克拉底在公元前500年吃过和记录过亚麻籽——只有在过去的10年里,研究人员才专注于亚麻籽的健康好处,”说乔斯林Mathern, 注册营养师和亚麻木酚素信息局咨询委员会的成员, 在明尼阿波利斯的一个消费者教育组织。

 

仅仅两汤匙的亚麻籽含有超过140%每日推荐量OMEGA-3脂肪酸和更多的木酚素,一种抗癌的植物化学物质,比地球上任何其他植物食物都多。要了解这颗营养之星,看看里面有什么。

 

必需脂肪酸。亚麻籽油中57%的脂肪酸是阿尔法-亚麻酸(ALA),是3奥米茄-3脂肪酸之一。当使用的时候,ALA会转化成作用更强的OMEGA-3脂肪酸—二十二碳六烯酸(DHA)和二十碳五烯酸(EPA)。亚麻籽中含有ALA,但亚麻籽油含量最高。在一项研究中,志愿者们连续四周食用亚麻籽油,这种抗炎物质显著降低了促炎症化合物的含量。

 

 

木酚素(LIGNAN)。在亚麻籽壳中发现,这些植物化学物质在消化道转化为植物雌激素。研究表明,它们可以预防多种癌症,预防心脏病和缓解更年期症状。整个亚麻仁必须被磨碎,或者作为木酚素的食物,被身体吸收。一旦打开,一包亚麻籽应该被存放在冰箱的密闭容器中,以防止它变质。亚麻籽油不含整粒或磨碎的亚麻籽中的木酚素物质,所以要寻找添加了木酚素物质的品牌。

 

类黄酮(BIOFLAVONOIDS)。这些化合物存在于所有的亚麻籽中,具有降低低密度脂蛋白(LDL)胆固醇的作用。高水平的低密度脂蛋白与更高的心脏病风险有关。

 

 

纤维(FIBER)。膳食纤维占研磨亚麻籽成分的28%。可溶性纤维被证明可以降低胆固醇和降低癌症的风险,而不可溶性纤维可以帮助防止消化道问题。

 

注意:使用血液稀释剂的人应避免使用亚麻籽油,因为它可能会增加出血; 服用降胆固醇药物的人应该小心,因为它可能会降低过高的胆固醇水平。

 

 

Anti-Inflammatory Benefits of Flaxseed

Step aside, salmon. Scoot over kale. Make room for flaxseed, a rightful member of the healthiest foods club. It has even been shown to ease arthritis, especially in rheumatoid arthritis, lupus and Raynaud’s phenomenon.

 

Although flaxseed has been used for a long time – Hippocrates ate and wrote about it in 500 B.C. – it’s only been in the past 10 years that researchers have focused on flaxseed’s health benefits,” says Jocelyn Mathern, a registered dietitian and member of the Flax Lignan Information Bureau Advisory Board, a consumer education organization in Minneapolis.

 

Just two tablespoons of ground flaxseed contain more than 140% daily value of the inflammation-reducing omega-3 fatty acids and more lignans, a cancer-fighting plant chemical, than any other plant food on the planet. To understand this nutritional star, take a look at what’s inside.

 

Essential fatty acids. Fifty-seven percent of the total fatty acids in flaxseed oil is alpha-linoleic acid (ALA), one of three omega-3 fatty acids. When consumed, ALA is converted into the other, more powerful omega-3s, docosahexaeonic (DHA) and eicosapentaenoic (EPA) acids. Ground flaxseed has ALA, but flaxseed oil contains the highest amount. In a study where volunteers consumed flaxseed oil for four weeks, the ALAs significantly decreased pro-inflammatory compounds.

 

Lignans. Found in flaxseed hulls, these plant chemicals convert to plant estrogen in the digestive tract. Research suggests they may protect against several forms of cancer, prevent heart disease and alleviate menopause symptoms. Whole flaxseed must be ground or bought as meal for lignans to be absorbed by the body. Once opened, a package of flaxseed should be stored in airtight containers in the refrigerator to keep it from going rancid. Flaxseed oil does not have the lignans of whole or ground flaxseeds, so look for brands that have added lignans.

 

Flavonoids. These compounds are found in all flaxseed and lower levels of low-density lipoprotein (LDL), or “bad” cholesterol. High LDL levels have been linked to a greater risk of heart disease.

 

Fiber. Dietary fiber accounts for 28%of ground flaxseed’s composition. Soluble fiber has been shown to lower cholesterol and reduce the risk of cancer, while insoluble fiber can help prevent digestive problems.

 

Note: Flaxseed oil should be avoided by those taking blood-thinners because it may increase bleeding; it should be taken with care by those taking cholesterol-lowering medication because it could lower cholesterol levels too far.

 

http://blog.arthritis.org/living-with-arthritis/health-benefits-flaxseed-anti-inflammatory/