Good fats: flax seeds vs pumpkin seeds

Flax

Flax contains Omega-3 fatty acids in the form of alpha-linolenic acid (ALA).¹

Lipoprotein levels, impact on cholesterol

Whole flaxseed has been shown to decrease LDL levels but also do not seem to have an effect on concentrations of HDL and triglyceride levels. Studies suggest that individuals with higher initial levels of total cholesterol concentration saw a greater reduction of LDL when consuming flaxseed. Sex also made a difference; in general females, especially postmenopausal women, saw a greater reduction in LDL³,⁴Although, most of the men in the study used flaxseed oil interventions and/or had lower initial cholesterol concentrations which likely contributed to this result.

Flaxseed contains soluble fiber and lignins, soluble fiber has been shown to reduce cholesterol while lignins to reduce LDL.

PUFA’s control LDL receptors, insulin, antibodies neurotransmitters and more. PUFA’s contribute to the cells fluidity and we need to incorporate cholesterols (LDL and HDL) to assist in keeping the structure of the membrane. Especially important in the cell membranes of your blood, allows your blood to move in small vessels such as those found in your eye and your feet. Dietary Omega-3 fatty acids affect arachidonic acid (AA) metabolism because they compete for the same enzyme. Omega-3’s help prevent lipid oxidation, this is really important because damaging LDL leads to inflammation.⁵

Nutrients

Flaxseed contains a large amount of fiber (28% by weight); both Insoluble and soluble fiber.⁴ It’s main component is cellulose but others include hemicellulose, lignin, pectins, waxes and fats. They also contain lignans, a class of phytoestrogens, which can act as antioxidants¹ Let’s not forget protein, calcium, and iron as well.

Health Benefits

The fiber in flaxseeds can assist with control of blood sugar levels and regulating hunger. Also beneficial for digestive health.

Lignans are thought to be the reason why consuming flax seeds cut the severity of hot flashes in post-menopausal women. Lignans are also hypothesized to reduce high levels of inflammatory markers in the body

Reduce total cholesterol, bad cholesterol, insulin resistance and blood triglycerides.¹

Considerations

It’s recommended that you grind your flaxseed. This way your body can benefit from both the soluble and insoluble fiber and other nutrients that are found in flaxseed. If you consume whole flax seeds, it passes right through your digestive system because the outer shell is composed of insoluble fiber.¹⁰

Pumpkin seeds

Pumpkin seeds contain omega-9: Oleic acid, stearic acid, Palmitic acid and Omega-6: Linoleic acid²

Lipoprotein levels, impact on cholesterol

Pumpkin seeds contain phytosterols are plant-based cholesterol and can block food-based cholesterol from being absorbed into the bloodstream and can therefore, help lower overall cholesterol levels.⁶ 

Omega-9’s help lower LDL and Vitamin E inhibits the oxidation of LDL.⁷ Omega-9’s don’t compete for the same enzyme that Omega-3 and Omega-6 do thus, Omega-9’s don’t inhibit the absorption of Omega-3’s. Oleic acid has been known to lower LDL, raise HDL and reduce inflammation.

Nutrients

The list is rather extensive, it includes: Iron, zinc, phosphorus, nitrogen, sulfur, potassium, calcium, copper, magnesium, protein, carbohydrate, fiber (soluble and insoluble), saturated fatty acids, Vitamin A and E,⁸,⁹ antioxidants, phytosterols and carotenoids. ⁶

Health Benefits

Omega-6’s promote the inflammatory response so your body may heal.

Vitamin A, Vitamin E and carotenoids are antioxidants. Vitamin A, a fat-soluble vitamin, is beneficial to eye health and Vitamin E assists with the healing process in the body.

There is evidence that Vitamin E may help prevent or delay coronary heart disease, the formation of blood clots or venous thromboembolism.⁷

Considerations

Roasting pumpkin seeds is recommended, although not for more than 20 minutes; roasting longer than 20 minutes can lead to changes in lipid composition.² May also be used as a fertilizer because it contains a fair amount of nitrogen. ⁹

1. All About Flax. Precision Nutrition. https://www.precisionnutrition.com/all-about-flax. Published April 6, 2009. Accessed October 15, 2018.
2. Pumpkin Seeds. http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=117. Accessed October 17, 2018.
3. Lipid lowering with diet or dietary supplements – UpToDate. https://www-uptodate-com.nunm.idm.oclc.org/contents/lipid-lowering-with-diet-or-dietary-supplements?search=flax%20LDL&source=search_result&selectedTitle=1~150&usage_type=default&display_rank=1. Accessed October 16, 2018.
4. Pan A, Yu D, Demark-Wahnefried W, Franco OH, Lin X. Meta-analysis of the effects of flaxseed interventions on blood lipids1234. Am J Clin Nutr. 2009;90(2):288-297. doi:10.3945/ajcn.2009.27469
5. Jihan Seid Hussein. Cell Membrane Fatty Acids and Health. Int J Pharm Pharm Sci. 2013;Vol 5.
6. Pumpkin Seed Oil Analysis – Pepo Farms. https://pepofarms.com.au/pumpkin-seed-oil-analysis/. Accessed October 16, 2018.
7. Office of Dietary Supplements – Vitamin E. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/. Accessed October 16, 2018.
8. Food Composition Databases Show Foods — RAW PUMPKIN SEED KERNEL, UPC: 780562890041. https://ndb.nal.usda.gov/ndb/foods/show/45261402?man=&lfacet=&count=&max=25&qlookup=RAW+PUMPKIN+SEED+KERNEL%2C+UPC%3A+780562890041&offset=&sort=default&format=Full&reportfmt=other&rptfrm=&ndbno=&nutrient1=&nutrient2=&nutrient3=&subset=&totCount=&measureby=&Q488659=10&Qv=1&Q488659=2.0&Qv=1. Accessed October 15, 2018.
9. Shahangir AH. Nutritional and Lipid Composition Analysis of Pumpkin Seed (Cucurbita maxima Linn.). J Nutr Food Sci. 2015;05(04). doi:10.4172/2155-9600.1000374
10. Ground flaxseed vs whole flaxseed – which is best for you? U S Am. November 2016. https://linwoodshealthfoods.com/us/2016/11/16/ground-flaxseed-vs-whole-flax-seed-which-is-best-for-you/. Accessed October 17, 2018.