The truth about flaxseeds and red peppers

Tag: Frozen Green Pepper

There is a never-ending stream of nutrition questions. So we looked to a few of our expert sources to find answers about whether flaxseeds matter, why red peppers might be better than others, and if frozen yogurt is just plain old dessert.

What are flaxseeds? Why have they received such attention from health food advocates?

Fact | Flaxseeds (aka linseeds) are about the size of sesame seeds and come from a blue-flowering member of the Linaceae family grown largely in Canada, China and the United States. "The plants have been used for centuries to make fabric and cloth and for other household and industrial purposes (such as the linseed oil used by painters)," said Marian L. Neuhouser, nutrition researcher at Fred Hutchinson Cancer Research Center in Seattle.

"The lignans in flaxseeds produce anti-inflammatory prostaglandins that help to reduce the inflammation that may be associated with asthma, arthritis, osteoporosis and migraine headaches. The nutrient benefits have been shown to reduce risk for diabetes, reduce blood cholesterol levels, control blood sugar and insulin levels, and promote gastro-intestinal health."

The seeds are brimming with nutrients (including protein, iron, phosphorous, calcium, B vitamins and vitamin E), all packed into a small and quite tasty little seed, said Janet Brill, author of Cholesterol DOWN (Three Rivers, 2006). Specifically, flaxseeds are a good source of fiber, manganese, magnesium and antioxidants. They may be consumed as ground flaxseed meal or as flaxseed oil. Flaxseed meal contains more fiber and phytochemicals, but the oil is higher in omega-3 fatty acids than the meal.

They need to be ground into meal in a coffee grinder (or something similar) to allow the nutrients to become more bio-available, said Anne VanBeber, a professor of nutritional sciences at Texas Christian University.

Fiction | That the omega-3 fats in flaxseeds have the same health benefits as the omega-3s in fish, says Jodi Greebel, a nutritionist in New York City.

Concerns | The primary health benefit is the high content of alpha-linoleic acid (ALA) - a type of omega-3 fatty acid, which is not the same as the more celebrated EPA and DHA found in cold-water fish, such as salmon. These cold-water fish need to be included in one's diet, VanBeber said.

Additionally, we need to be wary of overconsumption, because flaxseeds can have a laxative effect, resulting in diarrhea.

Bottom line | Including flaxseeds in the diet is a good way to work toward achieving the desired 1:2 ratio of omega-3 fatty acids to omega-6 fatty acids in the body. A lower omega-3:omega-6 ratio is associated with reduced risk of chronic disease, VanBeber said.

Are red bell peppers more nutritious than orange, green or yellow peppers?

Fact | Different colored peppers are the result of when the pepper is harvested. "Red bell peppers are fully ripened green bell peppers," said VanBeber, adding that the peppers become sweeter as they ripen. "Green bell peppers are unripe and immature. Other colors, such as orange, yellow and purple, are different cultivars of the bell pepper and reach their appropriate color upon ripeness."

Also, all bell peppers contain a recessive gene that inhibits capsaicin, which is found in chili peppers. As a result, they are not spicy.

Red bell peppers are among the best sources of beta-carotene, the form of vitamin A found in plants. And they contain about 11 times the beta-carotene of green bell peppers. Red bell peppers are also an excellent source of the phytochemicals lutein and zeaxanthin, which are known to protect against macular degeneration.

Bell peppers of all colors are also a good source of B6, fiber, folate, potassium and many other vitamins and minerals. In addition, they contain lycopene, shown to reduce the risk for certain cancers. One cup of raw chopped sweet bell pepper is about 25 calories.

Although red bell peppers have three to four times the vitamin C of citrus fruits, green, yellow and orange bell peppers are also higher in vitamin C than citrus fruits.