Flax seed oiIs there a better fat?

By Xavier Fox?

A topic that seems to come up very often in the gym is that of losing body fat. Most beginner and intermediate physical fitness enthusiasts are under the assumption that in order to lose fat, they must completely eliminate all fat from their diet. They think that if they don’t have any fat and keep burning it in the gym, then they’ll lose it.
Then, I have to sit there and waste a lot of my evening explaining how our body needs certain fats and the differences between essential and non-essential fats are, etc. One of the things I tell them is to eliminate saturated fats and use flax seed in their diets as a way to get the essential fats they need without having to eat fatty foods. This way, they can still strip out all the fat possible from their dietary food and, by having some flax seed (as crushed seed or oil), they can still stay healthy.

Why do I recommend flax seed as part of a bodybuilder’s daily diet? Besides giving your body the essential fatty acids it needs for proper functioning and good health, flax seed has a variety of benefits and is a good source of fibre, lignans, protein, vitamins and minerals.
Like many other seeds and nuts, flax seeds are an excellent source of both soluble and insoluble fibre. Flax seed is also a good source of a dietary soluble fibre known as mucilage. It is a gelatinous substance made by many plants that contains carbohydrates in the forms of polysaccharides. It can aid in the prevention of heart disease by lowering cholesterol, reduce high vascular tension in people on low-protein diets, soothe and protect the throat and the entire digestive tract (which helps to guard against bacteria entering through the mucous membranes), and mucilage can safely soothe sensitive stomachs and irritated intestinal linings as well as aid in the gentle cleansing of toxins and other accumulations in the colon. It has also been shown to help the body stabilize blood sugar levels.
The fibre in flax seed is also important. Dietary fibre can help the digestive system function properly. Fibre helps our bodies form and make use of many other essential nutrients. It has been shown that people who have diets low in fibre are at a greater risk of colon cancer, hypertension, weight gain, constipation, heart disease and even diabetes.
Another beneficial plant product found in flax seed is the phytonutrient lignans. Indeed, although lignans are found in most fibre-rich plants, such as wheat and oats, flax seed is the best source of lignans. As with mucilage, lignans help the body guard against colon cancer and help prevent prostate cancer. A form of lignan in flax seed, known as secoisolariciresinol glucoside (SDG), plays a major role in the body’s fight against viral, bacterial and fungal attacks. Research has even shown there is a strong possibility that lignans may be able capable of obstructing the formation of tumours.
Lignans are plant nutrients that fall in the category of phytoestrogens. These substances act like oestrogen by binding to oestrogen receptors on cell membranes. They act as an oestrogen antagonist, inhibiting oestrogen from binding with some cell receptors. An increase in phytoestrogens has been shown to prevent breast and colon cancer. Lignans have also been shown to have antioxidant properties, which will help spare muscle tissue loss and reduce the damage done by free radicals.
Flax seeds are bountiful in many vitamins and minerals that benefit all of us who work out or take part in athletic activity. Just some of the vitamins and minerals found in this food are: zinc, iron, vitamin E, carotene, B-group vitamins, magnesium, calcium, sulphur, potassium, phosphorous, manganese, silicon, copper, nickel, molybdenum, chromium and cobalt.
The zinc found in flax seeds is involved in almost every phase of metabolism and muscle growth. In addition, intense exercise will deplete the body of zinc. Therefore, flax seed will help you stay sufficient in zinc and power your body to new levels of growth.
Flax seed is also high in iron, which is an important element of haemoglobin. Iron is responsible for oxygen transport and aids in oxidative energy production. Iron directly affects your ability to recover between sets. The more oxygen you can supply to your muscles while working out, the faster your muscles can recover. Given females lose iron during their menstrual cycle, flax seed can provide female bodybuilders with, the much-needed extra iron they require for a healthy body.
Copper is another valuable mineral found in flax seed. Copper is involved in oxygen transport and utilization (as well as many enzymatic reactions). Studies have even shown copper to increase in the bloodstream during intense exercise, which means that it has a part in the muscles’ ability to function during intense workouts.
The potassium found in flax seed is an important electrolyte found in muscle cells that works in conjunction with sodium to maintain proper water levels. Potassium is critical to the muscles’ ability to contract and also plays a role in glycogen storage. Not consuming the proper amount of potassium can lead to improper fluid levels, dehydration, muscle cramps and weakness.
Getting more phosphorus in your system is yet another benefit of flax seed. Phosphorus produces the high energy molecules adenosine triphosphate (ATP) and creatine phosphate. If you want more energy during your workout, flax seed can provide you with the phosphorus you need to sustain intensity and quickly recover between sets. Supplementing with phosphorus has also been shown to decrease the amount of lactic acid build up during weight training.
Chromium is another flax seed ingredient that bodybuilders find very useful. Studies performed on this element show that it can increase the muscle-to-fat ratio in a mere 10 days. I don’t know any bodybuilders who would complain about having their lean body mass improve in only a week and a half!
Not many bodybuilders are aware of the fact that every part of the body that requires strength and elasticity requires silicon. It’s necessary for the growth, development and robustness of bones, joints and connective tissues. Silicon is also necessary for healthy hair, skin and nails. Now, guess where you can get silicon? You’re right, in flax seed!
The B-vitamins are another potent ingredient. The B-vitamin family performs many functions for your body, such as cellular repair, muscle growth, energy production, fat burning, carbohydrate processing, enzyme catalyst, lowering of cholesterol, hormone synthesis and blood cell development. These aren’t even all of the benefits of the B-family.
Besides many beneficial vitamins and minerals, flax seed also contains one item that bodybuilders find particularly of interest...that little thing known as protein. For every 100g of flax seed, 25–30g is protein. The protein in flax seed is no regular plant source, it contains a complete amino acid profile, so your body will readily digest it. Not only will you get all the other benefits that flax seed has to offer, but you will also get muscle-building protein.
Flax seed is one of the best sources for the essential fatty acid alpha linolenic acid (Omega-3). Alpha linolenic acid plays an important role for bodybuilders, because it enhances insulin sensitivity within muscle cells. Insulin is the most anabolic hormone that our body produces. Omega-3 fatty acid will also aid the body in producing natural steroids. Omega-3 fatty acid also has many other beneficial such as aiding the immune system, regulating smooth muscle, transportation of oxygen to cells, keeping saturated fats mobile in the blood stream, regulation of nerve transmission, and even acting as the principal energy source for the heart muscle. Omega-3 fatty acid has even been nicknamed “the anti-fat" since it has the ability to speed up the metabolic process and aid in fat loss. Omega-3 fatty acid is an essential fat, which means that your body cannot produce it on its own, so if you want to realize the benefits of this important nutrient you will have to consume sources of it such as flax seed.
Let's review. Flax seed has many benefits, but of course we are most interested in what it can do for those of us that hit the iron. Flax seed can help you reduce body fat, enhance muscle performance, lower recovery time between sets, provide extra energy, reduce muscle soreness caused by lactic acid, increase utilization of oxygen for quicker recovery, increase utilization of many other nutrients and, most of all, lead to more muscle mass.
Flax seeds must be ground up before you eat them, because their “shell” makes them too difficult to digest. If you do not wish to eat the seeds directly, you can purchase flax seed oil for a very small amount of money. Taking 1–3 tablespoons of the oil per day should be enough for most bodybuilders.
So, don’t be afraid to keep your diet as low in fat as possible as long as you include flax seeds (or flax seed oil) in your daily diet. It will provide you with the essential fatty acids your body needs as well as provide many vitamins, minerals, proteins and nutrients you need to be large and in charge.