Essential Supplements
Flaxseed Oil

Flaxseed oil is one of the best sources for essential fatty acids, which are the basic building blocks of fats. Essential fatty acids are considered essential because they are needed for normal cell structure and function, yet our bodies do not manufacture them. They are categorized as omega-3 (n-3) and omega-6 (n-6) (the number describes the place of the first double bond in these poly-unsaturated fatty acids (PUFAs)) and are required for proper functioning of nerve cells and cell membrane walls.

All our cells are enveloped by a membrane composed mostly of essential fatty acid compounds called phospholipids, which play a major role in determining the integrity and fluidity of the membranes. The type of fat we consume determines the type of phospholipid in the cell membrane. Unfortunately, the Standard American Diet (S.A.D.) severely lacks essential fatty acids. Instead, it is high in animal fats, which are high in saturated fatty acids, cholesterol, and trans-fatty acids (also formed by chemical extraction or high-heat processing and hydrogenation of unsaturated plant oils), giving our cells the wrong ratio of fatty acids. This imbalance leads to cell membranes that contain less fluid, making it difficult for them to perform their primary function: acting as a selective barrier that regulates the passage of nutrients and wastes in and out of the cell.

Without a healthy membrane, cells lose vital nutrients, electrolytes and their ability to hold water. They also lose their ability to communicate efficiently with other cells and respond appropriately to regulating hormones. Diminished cellular function is one of the primary causes of degenerative disease. A diet high in animal foods, combined with improperly processed oils, puts us at great risk.

On the flip side, research has shown that diets high in omega-3 fatty acids help prevent heart attacks, lower blood pressure, reduce allergies and inflammation, relieve or reverse symptoms of multiple sclerosis, offer anti-cancer properties, and may help combat a host of degenerative diseases. This is because the essential fatty acids 3 and 6 are also transformed into regulatory compounds known as prostaglandins. Prostaglandins regulate steroid production and hormone synthesis; they also regulate pressure in the eye, joints and blood vessels.

Additionally, they mediate immune response, regulate bodily secretions and their viscosity, dilate or constrict blood vessels, regulate the rate at which cells divide and regulate the flow of substances in and out of cells. There’s still more the busy prostaglandins do: they transport oxygen from red blood cells to bodily tissues, regulate nerve transmission and assist in other vital functions. As you can see, essential fatty acids are, well, essential, in our diet. Yet few of us get enough of them, because most of us don’t eat foods high in essential fatty acids, and we do eat foods that diminish or neutralize them.

Omega-6 fatty acids can be found in raw nuts, seeds, and legumes, and in unsaturated (cold-pressed) vegetable oils such as flaxseed, borage, grape seed, primrose, sesame and soybean. Omega-3 fatty acids can be found in deepwater fish, fish oil and vegetable oils such as canola, walnut and flaxseed. Based on my research, I believe that organic, expeller-pressed flaxseed oil is an excellent source of both omega-3 and omega-6 essential fatty acids. Flaxseed oil contains 58% omega-3 fatty acid, which is twice the amount found in fish oil, which may be contaminated by pesticide and/or chemical residue (such as mercury).

Two tablespoons of flaxseed oil a day seems to be the recommendation by most sources. I pour some on my morning miso soup (watch the video recipe), and the nutty flavor of flax oil is also delicious on salads, baked foods such as potatoes, and on bread. You’ll find it in the supplements/refrigerator section of the natural foods store. Check both the “pressing” and expiration dates to be sure the product is fresh.

Additional note: As explained in Chapter 2, I suggest avoiding all hydrogenated oils (margarine) as well any oil that is not organic and expeller-pressed. The best oils will be found in opaque bottles to reduce potential rancidity. The only company I’m aware of which has a full line of oils bottled in opaque containers is Omega Nutrition. The two most popular flax seed oils are made by Omega Nutrition and Barlean’s. And, one of my favorite manufacturers is Foods Alive, who produce three flavors: Mike's Special Red, Sweet Mustard, and Pure Golden—they're all excellent!