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Tag: omega-3 fatty acids

  • Superfoods and Ancient Grains for Dogs: Rethinking What’s in Your Pup’s Bowl | Animal Wellness Magazine

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    Discover why you should consider adding superfoods and ancient grains for dogs to their bowl today!

    What your dog eats is more than just calories to fill their belly—their food also impacts their health, happiness, and vitality. Modern pet parents understand the importance of feeding balanced, protein-rich meals, but what about other ingredients that can benefit health? Ancient grains and superfoods have been nourishing humans and animals for thousands of years. These time-tested ingredients deliver powerful nutrition that supports whole-body health, making them a smart addition to your dog’s bowl. Let’s dive in and explore the best superfoods and ancient grains for dogs, including how to easily add these nutrient-packed foods to their diet!

    The Best Ancient Grains for Dogs

    Ancient grains are whole grains and edible seeds that have remained unchanged over hundreds or thousands of years. They’re rich in micronutrients and macronutrients that support total-body health and well-being. Furthermore, they provide sustained energy, help maintain healthy digestion, and can be easier for many dogs to tolerate than highly refined carbohydrates. Here are some examples of excellent ancient grains for dogs:

    Quinoa is a complete plant protein that contains amino acids, iron, and magnesium. It supports muscle maintenance, energy levels, and overall vitality.

    Millet is a gentle, gluten-free grain rich in B vitamins and antioxidants. Millet supports digestion and provides slow-burning energy, making it great for active dogs.

    Sorghum is high in fiber and antioxidants, and it helps promote gut health and supports steady blood sugar levels.

    Oats deliver soluble fiber for digestion, along with zinc and iron to support skin, coat, and immune health.

    Superfoods That Can Supercharge Your Dog’s Food

    Superfoods are ingredients that are especially rich in nutrients and can offer significant health benefits, such as supporting healthy digestion, energy levels, immune strength, joint health, and a shiny coat. A few of the foods you might want to add to your dog’s bowl include:

    Pumpkin is a digestive hero rich in fiber that helps regulate stool consistency and supports gut health.

    Blueberries are packed with antioxidants that help fight oxidative stress and support brain health, especially in aging dogs.

    Chia seeds are tiny but mighty, providing omega-3 fatty acids for joint, skin, and coat health, along with fiber for digestion.

    Spinach and kale are leafy greens rich in vitamins A, C, and K, plus iron and phytonutrients that support immune function and cellular health.

    Turmeric has natural anti-inflammatory properties and supports joint comfort and overall wellness.

    The Easy Way to Incorporate the Best Superfoods and Ancient Grains for Dogs

    Earthborn Holistic Unrefined recipes feature fresh meat or fish as the first ingredient, including sustainably sourced salmon, cage-free rabbit, and grass-fed lamb. They’re fortified with taurine, probiotics, and the best, tastiest, and most nutritious ancient grains and superfoods:

    • Cranberries and blueberries
    • Sunflower oil
    • Salmon
    • Quinoa
    • Oatmeal
    • Chia
    • Flaxseed
    • Pumpkin and butternut squash

    Gentle on the digestive system and ideal for pups with sensitive tummies, the recipes are rich in essential vitamins, minerals, and antioxidants to help support immunity, digestion, skin and coat, joints, energy, and whole-body wellness.

    Visit Earthborn Holistic to discover mouthwatering recipes featuring superfoods and ancient grains for dogs!

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    Animal Wellness is North America’s top natural health and lifestyle magazine for dogs and cats, with a readership of over one million every year. AW features articles by some of the most renowned experts in the pet industry, with topics ranging from diet and health related issues, to articles on training, fitness and emotional well being.

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    Animal Wellness

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  • Brain Health Challenge: Try the MIND Diet

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    Welcome to Day 2 of the Brain Health Challenge. Today, we’re talking about food.

    Your brain is an energy hog. Despite comprising about 2 percent of the average person’s body mass, it consumes roughly 20 percent of the body’s energy. In other words, what you use to fuel yourself matters for brain health.

    So what foods are best for your brain?

    In a nine-year study of nearly 1,000 older adults, researchers at Rush University in Chicago found that people who ate more of nine particular types of food — berries, leafy greens, other vegetables, whole grains, beans, nuts, fish, poultry and olive oil — and who ate less red meat, butter and margarine, cheese, sweet treats and fried food had slower cognitive decline.

    Based on these findings, the researchers developed the MIND diet.

    Large studies encompassing thousands of people have since shown that following the MIND diet corresponds with better cognitive functioning, a lower risk of dementia and slower disease progression in people with Alzheimer’s. People benefit from the diet regardless of whether they start it in midlife or late life.

    Experts think the foods included in the MIND diet are especially good for the brain because they contain certain macro and micronutrients.

    Berries and leafy greens, for example, are rich in polyphenols and other antioxidants, said Jennifer Ventrelle, a dietitian at Rush and a co-author of “The Official Mind Diet.” Many of these compounds can cross the blood-brain barrier and help to fight inflammation and oxidative stress, both of which can damage cells and are linked to dementia.

    Nuts and fatty fishes, like salmon and sardines, contain omega-3 fatty acids, which are important for building the insulating sheaths that surround the nerve fibers that carry information from one brain cell to another.

    Whole grains and beans both contain a hefty dose of fiber, which feeds the good microbes in the gut. Those microbes produce byproducts called short-chain fatty acids that experts think can influence brain health via the gut-brain axis.

    You don’t have to revamp your whole diet to get these nutrients. Instead, think about “MIND-ifying” whatever you already tend to eat, said Dr. Joel Salinas, a neurologist at NYU Langone Health and the founder and chief medical officer of the telehealth platform Isaac Health. For instance, add a handful of nuts or berries to your breakfast.

    Today’s activity will help you MIND-ify your own meals. Share your choices with your accountability partner and in the comments, and I’ll discuss the ways I’m adjusting my diet, too. For added inspiration, check out these MIND-approved recipes from New York Times Cooking.

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    Dana G. Smith

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  • Natural Anti-Inflammatory Foods for Supporting Dogs with Chronic Conditions | Animal Wellness Magazine

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    When your dog is dealing with chronic health issues like arthritis, inflammatory bowel disease, or skin problems, you want to help them feel better in every way possible. While medication is often necessary, certain foods can provide natural anti-inflammatory support when approved by your veterinarian.

    Understanding Inflammation in Dogs

    Inflammation is your dog’s natural response to injury or illness. However, when it becomes chronic, it can worsen conditions like joint pain, digestive issues, and skin problems. The right foods can help reduce this inflammation and support your dog’s overall health.

    Omega-3 Fatty Acids: The Powerhouse Anti-Inflammatory

    The most well-researched anti-inflammatory ingredient for dogs is omega-3 fatty acids, specifically EPA and DHA found in fish oils. These long-chain fatty acids can significantly help dogs with arthritis and mobility issues.

    For dogs with joint problems, the dosage needs to be substantial to see results. Generally, you’ll need 1-2 fish oil capsules (1,000 mg each, containing about 300 mg EPA/DHA) per 10 pounds of body weight daily. This means a 50-pound dog might need 5-10 capsules daily. Always check with your vet before starting these doses, as high amounts of fish oil can cause loose stools.

    Look for high-quality marine oils and avoid products with heavy metal contamination. Popular brands include Grizzly Salmon Oil, Nordic Naturals Pet, and Welactin.

    Fresh Foods That Fight Inflammation

    You can safely add small amounts of anti-inflammatory fresh foods to your dog’s diet, following the 10% rule – no more than 10% of their daily calories should come from extras to maintain nutritional balance.

    Antioxidant-rich berries like blueberries and strawberries contain compounds that help reduce inflammation. These make excellent training treats and most dogs love their sweet taste.

    Colorful vegetables are packed with anti-inflammatory nutrients. Red bell peppers, carrots, and leafy greens like spinach and kale provide vitamins and antioxidants that support immune function and reduce inflammation.

    Specific Ingredients for Different Conditions

    For dogs with digestive issues, fish-based proteins like tilapia or salmon can be easier to digest while providing omega-3s. Sweet potatoes offer gentle carbohydrates and beta-carotene, which has anti-inflammatory properties.

    Dogs with skin conditions may benefit from novel protein sources like pork tenderloin or lean turkey, combined with easily digestible carbohydrates like barley or oats. These ingredients are often used in elimination diets to identify food sensitivities.

    Important Safety Guidelines

    Never make dietary changes without your veterinarian’s approval, especially for dogs with chronic conditions. Some anti-inflammatory foods can interact with medications or worsen certain health problems.

    Start any new food gradually to avoid digestive upset. Even beneficial ingredients can cause problems if introduced too quickly or in large amounts.

    Always choose high-quality, fresh ingredients and avoid foods that are toxic to dogs, such as grapes, onions, and garlic, even though some have anti-inflammatory properties in humans.

    Working With Your Veterinarian

    Your vet can help determine which anti-inflammatory foods are appropriate for your dog’s specific condition. They may also recommend prescription diets designed for inflammatory conditions or refer you to a veterinary nutritionist for a customized diet plan.

    Remember, while anti-inflammatory foods can provide valuable support, they work best as part of a comprehensive treatment plan that may include medication, supplements, and other therapies. With your veterinarian’s guidance, these natural ingredients can help your dog feel more comfortable and improve their quality of life.


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    Animal Wellness is North America’s top natural health and lifestyle magazine for dogs and cats, with a readership of over one million every year. AW features articles by some of the most renowned experts in the pet industry, with topics ranging from diet and health related issues, to articles on training, fitness and emotional well being.

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    Animal Wellness

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  • Ready Your Dog’s Immune System to Nip Cancer in the Bud | Animal Wellness Magazine

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    Dog parents want to do everything possible to keep their furry family members healthy. While we can’t prevent all health problems, we can take steps to support our dog’s immune system in its natural fight against cancer.

    Understanding Your Dog’s Natural Defense System

    Your dog’s immune system works around the clock, recognizing and destroying abnormal cells every day. A healthy immune system can often catch cancer cells before they become a problem. However, sometimes cancer cells multiply too quickly or hide from the immune system, which is why supporting this natural defense is so important.

    Nutrition is The Foundation of Immune Health

    The most important step you can take is feeding your dog a high-quality, balanced diet. Look for dog food with an AAFCO (American Association of Feed Control Officials) statement on the label, which ensures the food meets nutritional standards.

    Consider these immune-supporting additions to your dog’s diet, following the 10% rule (extras should make up no more than 10% of their total diet):

    • Red bell peppers
    • Blueberries and strawberries
    • Spinach and kale
    • Carrots

    Stick with complete, balanced commercial diets or properly formulated home-cooked meals created by a veterinary nutritionist.

    Helpful Supplements

    Two supplements are known to boost immune function:

    Probiotics help maintain gut health, where 70-90% of the immune system lives. These good bacteria support the gut barrier that prevents harmful organisms from entering your dog’s bloodstream. Always choose canine-specific probiotics with multiple bacterial strains.

    Omega-3 fatty acids from fish oil can support dogs with weakened immune systems. Choose products tested for heavy metals and follow dosing instructions carefully.

    The Spaying Advantage

    If you have a female dog, spaying before her first heat cycle reduces mammary cancer risk to just 0.5%. After the first heat, risk jumps to 8%, and after the second heat, it reaches 26%.

    Safety First

    Only use supplements made for dogs, look for the NASC quality seal, and consult your veterinarian before adding anything new to your dog’s routine.

    While these steps may help support your dog’s natural cancer-fighting abilities, regular veterinary checkups remain essential for early detection. Your veterinarian can provide personalized advice based on your dog’s age, breed, and health status.

    Building a strong immune system is like giving your dog’s body the best tools to do what it naturally does – protect itself. Combined with good veterinary care, these simple steps can be part of a comprehensive approach to your dog’s long-term health.

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    Animal Wellness

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  • The Alzheimer’s Disease of Cats: Feline Cognitive Dysfunction Syndrome | Animal Wellness Magazine

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    Feline Cognitive Dysfunction Syndrome (CDS) aka Feline Dementia affects many older cats, similar to Alzheimer’s disease in humans. Dementia is a general term for symptoms like memory loss and impaired thinking, while Alzheimer’s is a specific disease that causes dementia and is its most common form. Feline CDS is a brain disorder that leads to gradual cognitive decline.

    Knowing the signs of CDS and how to help your feline friend can significantly improve their quality of life.

    What Causes CDS?

    CDS occurs when harmful proteins, known as beta-amyloid, accumulate in the brain. These proteins damage the nerve cells essential for clear thinking and memory. As brain function deteriorates, your cat may experience confusion and disorientation. Understanding this condition helps you provide better care.

    Signs to Watch For

    Cats with dementia exhibit various changes that may concern you:

    • Confusion and Disorientation: They may get lost in familiar places or stare into space.
    • Social Changes: Some cats become clingy, while others may seem distant or not recognize familiar faces.
    • Sleep Issues: Expect nighttime wandering and increased vocalization, along with more daytime sleeping.
    • Bathroom Problems: Accidents outside the litter box can occur, even if they were once house-trained.
    • Activity Changes: Your cat might lose interest in play or show signs of restlessness and anxiety.

    Recognizing these signs early helps you take action.

    Holistic Approaches to Support Brain Health

    While a cure for CDS doesn’t exist, several holistic strategies can support your cat’s brain health:

    • Environmental Enrichment: Provide interactive toys and puzzles to stimulate their mind. Establish a routine for meals, play, and rest. Use nightlights to reduce confusion during nighttime.
    • Dietary Support: Include antioxidant-rich foods like blueberries and omega-3 fatty acids found in fish oil. Some specialized diets for senior cats can offer additional support.
    • Natural Supplements: Discuss options like SAMe (S-adenosylmethionine) or vitamin E with your veterinarian. These may help support brain function.
    • Stress Reduction: Maintain familiar routines and create comfortable spaces. Consider using pheromone diffusers to soothe anxious cats.

    Important Note

    If you notice signs of cognitive decline, consult your veterinarian. Conditions such as hyperthyroidism or kidney disease can mimic dementia symptoms. Early diagnosis and treatment improve outcomes.

    Understanding feline dementia empowers you to support your cat’s well-being. Recognizing the signs and implementing holistic approaches can enhance their quality of life. Keep your cat engaged and comfortable, and prioritize regular vet visits for optimal care.

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    Animal Wellness

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  • What About Omega-3s and Vegetarians’ Stroke Risk?  | NutritionFacts.org

    What About Omega-3s and Vegetarians’ Stroke Risk?  | NutritionFacts.org

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    Does eating fish or taking fish oil supplements reduce stroke risk? 

    In my last video, we started to explore what might explain the higher stroke risk in vegetarians found in the EPIC-Oxford study. As you can see below and at 0:25 in my video Vegetarians and Stroke Risk Factors: Omega-3s?, vegetarians have a lower risk of heart disease and cardiovascular disease overall, but a higher risk of stroke. We looked into vitamin D levels as a potential mechanism, but that didn’t seem to be the reason. What about long-chain omega-3s, the fish fats like EPA and DHA? 

    Not surprisingly, their levels are found to be “markedly lower in vegetarians and particularly in vegans than in meat-eaters.” They’re about 30 percent lower in vegetarians and more than half as low in vegans, as you can see below and at 0:45 in my video. 

    According to “the most extensive systematic assessment of effects of omega-3 fats on cardiovascular health to date,” combining 28 randomized controlled trials, stroke has no benefit. There is evidence that taking fish oil “does not reduce heart disease, stroke or death,” or overall mortality, either. This may be because, on the one hand, the omega-3s may be helping, but the mercury in fish may be making things worse. “Balancing the benefits with the contaminant risks of fish consumption has represented a challenge for regulatory agencies and public health professionals.”  

    For example, dietary exposure to polychlorinated biphenyls (PCBs) may be associated with an increased risk of stroke. In one study, for instance, “neither fish nor intake of PCBs was related to stroke risk. However, with adjustment for fish intake,” that is, at the same fish intake, “dietary PCBs were associated with an increased risk of total stroke,” so the PCB pollutants may be masking the fish benefit. If we had a time machine and could go back before the Industrial Revolution and find fish in an unpolluted state, we might find that it is protective against stroke. Still, looking at the EPIC-Oxford study data, if fish were protective, then we might expect that the pescatarians (those who eat fish but no other meat) would have lower numbers of strokes since they would have the fish benefit without the risk from other meat. But, no. That isn’t the reality. So, it doesn’t seem to be the omega-3s either.

    Let’s take a closer look at what the vegetarians are eating.

    When it comes to plant-based diets for cardiovascular disease prevention, all plant foods are not created equal. There are two types of vegetarians—those who do it for their health, and those who do it for ethical reasons, like global warming or animals—and the latter tend to eat different diets. Health vegans tend to eat more fruits and fewer sweets, for instance, and you don’t tend to see them chomping down on vegan donuts, as shown below and at 2:41 in my video. 

    “Concerns about health and costs were primary motivations for [meat] reduction” in the United States. A middle-class American family is four times more likely to reduce meat for health reasons compared to environmental or animal welfare concerns, as you can see in the graph below and at 2:55 in my video. 

    But in the United Kingdom, where the EPIC-Oxford stroke study was done, ethics was the number one reason given for becoming vegetarian or vegan, as you can see in below and at 3:05 in my video.

    We know that “plant-based diets, diets that emphasize higher intakes of plant foods and lower intakes of animal foods, are associated with a lower risk of incident cardiovascular disease, cardiovascular disease mortality, and all-cause mortality”—a lower risk of dying from all causes put together—“in a general US adult population.” But, that’s only for healthy plant foods. Eating a lot of Wonder Bread, soda, and apple pie isn’t going to do you any favors. “For all types of plant-based diets, however, it is crucial that the choice of plant foods is given careful consideration.” We should choose whole fruits and whole grains over refined grains and avoid trans fats and added sugars. Could it be that the veggie Brits were just eating more chips? We’ll find out next. 

    Another strikeout trying to explain the increased risk. Could it be that the vegetarians were eating particularly unhealthy diets? Labels like vegetarian or vegan just tell me what is not being eaten. You can be vegetarian and consume a lot of unhealthy fare, like french fries, potato chips, and soda. That’s why, as a physician, I prefer the term whole food, plant-based nutrition. That tells me what you do eat. You eat vegetables and follow a diet centered around the healthiest foods out there.

    If you missed the first four videos in this series, see:

     Surprised about the fishy oil findings? Learn more: Is Fish Oil Just Snake Oil? and Omega-3s and the Eskimo Fish Tale. 

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    Michael Greger M.D. FACLM

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  • What Should We Eat?  | NutritionFacts.org

    What Should We Eat?  | NutritionFacts.org

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    Here is a review of reviews on the health effects of animal foods versus plant foods.

    Instead of looking only at individual studies or individual reviews of studies, what if you looked at a review of reviews? In my last video, I covered beverages. As you can see below and at 0:20 in my video Friday Favorites: What Are the Best Foods?, the majority of reviews found some effects either way, finding at least some benefits to tea, coffee, wine, and milk, but not for sweetened beverages, such as soda. As I explored in depth, this approach isn’t perfect. It doesn’t take into account such issues as conflicts of interest and industry funding of studies, but it can offer an interesting bird’s-eye view of what’s out in the medical literature. So, what did the data show for food groups? 

    You’ll note the first thing the authors did was divide everything into plant-based foods or animal-based foods. For the broadest takeaway, we can look at the totals. The vast majority of reviews on whole plant foods show protective or, at the very least, neutral effects, whereas most reviews of animal-based foods identified deleterious health effects or, at best, neutral effects, as you can see at 1:14 in my video. 

    Let’s break these down. As you can see in the graph below and at 1:23, the plant foods consistently rate uniformly well, reflecting the total, but the animal foods vary considerably. If it weren’t for dairy and fish, the total for animal foods would swing almost entirely neutral or negative. 

    I talked about the effects of funding by the dairy industry in my last blog, as well as substitution effects. For instance, those who drink milk may be less likely to drink soda, a beverage even more universally condemned than dairy, so the protective effects may be relative. They may arise not necessarily from what is being consumed, but rather from what is being avoided. This may best explain the fish findings. After all, the prototypical choice is between chicken and fish, not chicken and chickpeas.

    Not a single review found a single protective effect of poultry consumption. Even the soda industry could come up with 14 percent protective effects! But, despite all of the funding from the National Chicken Council and the American Egg Board, chicken, and eggs got big fat goose eggs, as you can see below and at 2:20 in my video. 

    Also, like the calcium in dairy, there are healthful components of fish, such as the long-chain omega-3 fatty acids. Not for heart health, though. In “the most extensive systematic assessment of effects of omega-3 fats on cardiovascular health to date,” increasing intake of fish oil fats had little or no effect on cardiovascular health. If anything, it was the plant-based omega-3s found in flaxseeds and walnuts that were protective. The long-chain omega-3s are important for brain health. Thankfully, just like there are best-of-both-worlds non-dairy sources of calcium, there are pollutant-free sources of the long-chain omega-3s, EPA, and DHA, as well.

    The bottom line, as you can see below and at 3:04 in my video, is that when it comes to diet-related diseases, such as obesity, type 2 diabetes, mental health, bone health, cardiovascular disease, and cancers, even if you lump together all the animal foods, ignore any industry-funding effects, and just take the existing body of evidence at face value, nine out of ten study compilations show that whole plant foods are, in the very least, not bad.

    However, about eight out of ten of the reviews on animal products show them to be not good, as shown in the graph below and at 3:24 in my video.

    This reminds me of my Flashback Friday: What Are the Healthiest Foods? video, which you may find to be helpful for some broad takeaways.

    If you missed my previous video, check out Friday Favorites: What Are the Best Beverages?.

    The omega-3s video I mentioned is Should Vegans Take DHA to Preserve Brain Function?.

    For more on eggs, see here.

    On fish, go here.

    And, for poultry, see related posts below. 

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    Michael Greger M.D. FACLM

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  • Fighting Inflammation with Flaxseeds  | NutritionFacts.org

    Fighting Inflammation with Flaxseeds  | NutritionFacts.org

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    Elevated levels of pro-inflammatory, aging-associated oxylipins can be normalized by eating ground flaxseed. 

    I previously explored the “Potent Antihypertensive Effect of Dietary Flaxseed in Hypertensive Patients” study in my video Flaxseeds for Hypertension. That was a double-blind, randomized, placebo-controlled trial where researchers disguised ground flaxseed in baked goods versus flax-free placebo muffins and saw an extraordinary drop in high blood pressure. As you can imagine, the flaxseed industry was overjoyed, praising the “impressive” findings, as was I. After all, high blood pressure is “the single largest risk factor” for death in the world. Yes, we give people medications, lots and lots of medications, but most people don’t take them. Nine out of ten people take less than 80 percent of their prescribed blood pressure pills. 
     
    It’s not difficult to understand why. “Patients are asked to follow an inconvenient and potentially costly regimen, which will likely have a detrimental effect on health-related quality of life, to treat a mostly asymptomatic condition that commonly does not cause problems for many years.” So, they may feel worse instead of better, due to the side effects. Then, some think the answer is to give them even more drugs to counteract the effects of the first drugs, like giving men Viagra to counteract the erectile dysfunction caused by their blood pressure pills. 
     
    How about using a dietary strategy instead, especially if it can be just as effective? And, indeed, the drop in blood pressure the researchers saw in the flaxseed study “was greater than the average decrease observed with the standard dose of anti-hypertensive medications.” Flaxseeds are cheaper, too, compared to even single medications, and most patients are on multiple drugs. Plus, flaxseeds have good side effects beyond their anti-hypertensive actions. Taking tablespoons of flaxseed a day is a lot of fiber for people living off of cheeseburgers and milkshakes their whole lives, and your gut bacteria may need a little time to adjust to the new bounty. So, those who start with low-fiber diets may want to take it a little slow with the flaxseeds at first. 
     
    Not all studies have shown significant blood pressure–lowering effects, though. There have been more than a dozen trials by now, involving more than a thousand subjects. And, yes, when you put them all together, overall, there were “significant reductions in both SBP and DBP”—systolic blood pressure (the upper number) and diastolic blood pressure (the lower number)—“following supplementation with various flaxseed products.” But none was as dramatic as what the researchers had found in that six-month trial. The longer trials tended to show better results, and some of the trials just used flaxseed oil or some kind of flaxseed extract. We think this is because the whole is greater than the sum of its parts. “Each of the components of interest within flaxseed, ALA, lignans, fiber, and peptides”—the omega-3s, the cancer-fighting lignans, all the soluble fiber, and the plant proteins, for instance—“all contribute towards BP reduction.” Okay, but how? Why? What is the mechanism? 
     
    Some common blood-pressure medications like Norvasc or Procardia work in part by reducing the ability of the heart to contract or by slowing down the heart. So, might it be that’s how flaxseeds work, too? But, no. In my video Benefits of Flaxseeds for Inflammation, I profile the “Dietary Flaxseed Reduces Central Aortic Blood Pressure Without Cardiac Involvement but Through Changes in Plasma Oxylipins” study. What are oxylipins? 
     
    “Oxylipins are a group of fatty acid metabolites” involved in inflammation and, as a result, have been implicated in many pro-inflammatory conditions, including aging and cardiovascular disease. “The best-characterized oxylipins about cardiovascular disease are derived from the w-6 fatty acid arachidonic acid,” a long-chain omega-6 fatty acid. These are found preformed in animal products, particularly chicken and eggs, and can be made inside the body from junky oils rich in omega-6, such as cottonseed oil, as noted below and at 3:49 in my video. But, as this study is titled, “Elevated levels of pro-inflammatory oxylipins in older subjects are normalized by flaxseed consumption.” 

    That’s how we think flaxseed consumption reduces blood pressure in patients with hypertension: by inhibiting the enzyme that makes these pro-inflammatory oxylipins. I’ll spare you from acronym overload, but eating flaxseeds inhibits the activity of the enzyme that makes these pro-inflammatory oxylipins, called leukotoxin diols, which in turn may lower blood pressure. “Identifying the biological mechanism adds confidence to the antihypertensive actions of dietary flaxseed,” but that’s not all oxylipins do. Oxylipins may also play a role in the aging process. However, we may be able to “beneficially disrupt these biological changes associated with inflammation and aging” with a nutritional intervention like flaxseed. Older adults around age 50 have higher levels of this arachidonic acid–derived oxylipin compared to younger adults around age 20, as you can see in the graph below and at 4:56 in my video. “These elevated concentrations of pro-inflammatory oxylipins in the older age group…may…explain the higher levels of inflammation in older versus younger individuals.” As we get older, we’re more likely to be stricken with inflammatory conditions like arthritis. So, this “elevation of pro-inflammatory oxylipins…may predispose individuals to chronic disease conditions.”

    What if you took those older adults and gave them muffins, like the ones with ground flaxseed? That’s just what a group of researchers did. Four weeks later, the subjects’ levels dropped down to like 20-year-olds’ levels, as seen in the graph below and at 5:32 in my video, “demonstrating that a potential therapeutic strategy to correct the deleterious pro-inflammatory oxylipin profile is via a dietary supplementation with flaxseed.”

    What about flax and cancer? See the related posts below. 

    I also have a video on diabetes: Flaxseeds vs. Diabetes. 

    If you’re interested in weight loss, see Benefits of Flaxseed Meal for Weight Loss. 

    What about the cyanide content of flax? I answered that in Friday Favorites: How Well Does Cooking Destroy the Cyanide in Flaxseeds and Should We Be Concerned About It?.

    What else can help fight inflammation? Check out in related posts below.

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    Michael Greger M.D. FACLM

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