As I mentioned in an earlier entry, I work at a camp that doesn’t offer a lot of variety in food. As a result sometimes I don’t get enough nutrients or make the best decisions when it comes to meal time. Sometimes this is a struggle medically. When I don’t eat right the regular blood tests that I go for typically show something as being out of whack. Because I’m a legal adult and they don’t leave messages on my mom’s answering machine anymore, they call my cell phone instead. This used to be convenient, but now it just seems as if my doctor is another parent. The most common issue that I have is that my iron levels are low. I’m normally pretty anemic, but when there’s a big jump in numbers they ask me to make changes in my daily routine. For one I take supplements, which help out a lot, but I often forget to take them. The other way to increase iron intake is to change your diet. This was something that I kept in mind while watching all of the food presentations in psychology. I normally eat spinach, almonds, and try to eat red meat, but sometimes it just isn’t available. So thank you to those of you that gave presentations which touched on your food’s iron content or lack there of. It was helpful! 

Shannon

The media often portrays items which are labeled as “superfoods” as something magical that will change your life if consumed. One such superfood that people supposedly believe increases your health benefits is flax seed. Even though flax seeds are advertised as a food that can be beneficial to your health, based on scientific research, they are really just something blown up through advertising and are not really worth the hype or the money.

Due to the fact that it is high in fiber and contains mucilage, a gummy material, they both expand when they come in contact with water, making a person feel full. The consumption of flax seeds has been increased due to its amazing health benefits. However, research shows that its chronic consumption may offer risks considering the effects of lignans in men and in pregnant women, as well as the existence of other phytochemicals and toxic factors with adverse health effects in the seed. Flax seed marketers claim that flax seeds have so many health benefits, but what they do not mention is that the body’s conversion of the omega-3 fatty acids found in flax seed oil into the more complex EPA and DHA of fish oil is very inefficient. The dose of flax seed oil found in a single pill failed to raise blood levels of omega-3s other than ALA. The National Library of Medicine claims that flaxseed oil does not significantly reduce cholesterol and triglyceride levels. Furthermore, even though there is evidence for other possible benefits, they are claimed to be insufficient to draw any kinds of conclusions (Tufts University, 2012). There are also concerns with the commercialization of genetically engineered (GE) flax which includes potential movement of transgenes by pollen and seed, and subsequent introgression with weedy and wild relatives, impact on non-target organisms, and changes in biodiversity (Jhala, Weselake, & Hall 2009).

Flax seed contains 264-354 mg of cyanogenic compounds per 100 g of seeds. Cyanogenic compounds are toxic to the human organism and large amounts may be lethal to adult individuals. Although these items found in flax seeds are toxic, if cooked in microwaves or boiled, the toxins are released through this process (Cardoso Carraro, Dantas, Espeschit, Martino, Ribeiro, 2012). Moreover, flax seeds may cause obstruction of the esophagus, intestines or bowel if taken in large doses or without enough liquid.  Consuming large amounts of flax seeds may also have estrogen-like effects, and women taking flax seed daily may experience changes in menstruation (Cardoso Carraro, Dantas, Espeschit, Martino, Ribeiro, 2012).

Flax seeds provide many health benefits and therefore are labeled as a superfood, but consumers are also encouraged to be cautious when consuming large amounts because some studies claim they can be harmful to the body. Flax seeds are an excellent source of fiber and are advertised as something that can be beneficial to curing certain types of diseases. The word superfood has become a popular term in our society today, but there is no technical definition of the word and no scientific evidence for the health effects of these foods is really present. To conclude, flax seeds are really just something blown up through advertising and they are not really worth the hype. If someone eats a diet based on a variety of nutritious foods, including fruits and vegetables, then this too will have the same effect as “superfoods” claim to have.

References:

Cardoso Carraro, J. C., Dantas, M. S., Espeschit, A. R., Martino, H. D., & Ribeiro, S. R. (2012). Flaxseed and human health: reviewing benefits and adverse effects. Food Reviews International, 28(2), 203-230. doi:10.1080/87559129.2011.595025

Jhala, A. J., Weselake, R. J., & Hall, L. M. (2009). Genetically engineered flax: potential benefits, risks, regulations, and mitigation of transgene movement. Crop Science, 49(6), 1943-1954

Khalesi, S., Irwin, C., & Schubert, M. (2015). Flaxseed consumption may reduce blood pressure: A systematic review and meta-analysis of controlled trials 1-3. The Journal of Nutrition, 145(4), 758-765E.

Ryszard M. Kozłowski, Agnieszka Kręgielczak, Dana G. Radu, Andreea I. Pag & Cecilia Sîrghie (2014) Flax seeds–source of biomedical and food products, molecular crystals and liquid crystals, 603:1, 122-135, DOI: 10.1080/15421406.2014.968076

I have been eating chia seeds for a couple of years now and thought it would be interesting to evaluate some of the chia seed’s marketing claims. The media claims that chia seeds have a ton of health benefits such as being high in omega-3, antioxidants, and fiber. The high fiber content in chia makes them very satiating and supposedly keep you full longer.

Last year for breakfast I used to eat one of these bars every morning. I just ate them as a quick breakfast, not specifically because of the chia seeds in them, but simply because I liked them. Now thinking back on it, the bars I was consuming have both chia seeds and dark chocolate in them. I have realized that the brand Kashi, a brand marketed as healthy and organic, was using one of the most useful marketing strategies: including two “super foods” in their bars: dark chocolate and chia seeds. At first when I used to eat these bars, I enjoyed the taste and didn’t even notice there were chia seeds in them. However, after a couple of times of eating them, I actually noticed the chia seeds. To me, they are almost completely tasteless in the bars, but their consistency is what got to me. I do not mind it but, to me, chia seeds have this sort of slimy like outer coating on the seed which is kind of a weird feeling in your mouth.

After eating them, I do not recall being especially satiated or less hungry throughout the day; however, they did hold me over for a couple of hours until lunch time. After researching the actual health benefits of chia seeds, I have learned that the benefits are actually unclear and further scientific research must be done in order for me to form an accurate opinion of the seed. The research I did find did reveal that they were satiating; however, they had no weight loss properties. Even though these bars are definitely not going to help me lose weight, or even be a healthy breakfast for me, I will still consume them in moderation if I am in the mood for something sweet.