Have you heard of the amazing benefits of flaxseed?
In the last few years, flaxseed has become very popular in the preparation of bread and other baked goods.
Its growing incorporation into the human diet is due to the fact that flaxseed is a very functional food.
Flax seeds come from the flax plant. It is a known food source used in ancient cultures, as was the case with the Egyptians. They used it as a food, a medicine and a laxative.
For a time, flaxseed was only commercially produced for its oil production.
However, thanks to the health areas and preventive medicine, flaxseed has fascinated the scientific community and the world at large. In this article, we take a look at the benefits of flaxseed.
The properties and benefits of flaxseed
First of all, flaxseed contains some very interesting compounds:
Alpha-linolenic acid (ALA)
It has a high Omega 3 content (about 50 to 55% of the total fatty acids in its composition). This is why it contributes to a reduction in the risk of developing cardiovascular disease.
In addition, approx. 28% of the seed weight of dietary fiber.
Of that, 25% is soluble fiber. This reduces the absorption of cholesterol and glucose. Then 75% is insoluble fiber. This increases your waste products and reduces the time for intestinal transit.
Among the other benefits of flaxseed:
- Promotes stool
- Reduces the risk of colorectal cancer
- Lowers blood cholesterol levels
- Prevents obesity
In addition, flaxseed contains certain substances. When combined with gastric juice and enzymes, these substances are transformed into lignans .
These chemicals protect your DNA and liposomes. Plus, they provide antioxidant and anticancer effects.
Adding this seed to your diet can inhibit the development of heart disease and prevent various cancers (breast, prostate and colon).
Benefits of flaxseed
Overall, some of the key benefits of flaxseed include the following:
- A reduced risk of developing cardiovascular disease
- Reduced risk of developing cancer
- Anti-inflammatory properties
- Good effects against stool
- Antioxidant power
- A reduction in the glycemic response due to starch consumption
- Prevention of menopausal symptoms
How do you cook flaxseed?
In addition to reaping the benefits of flaxseed by adding it to your salads, breads or other recipes, there are plenty of ways you can prepare nutritious and refreshing flaxseeds.
First, it is recommended to grind the seeds. Use only what you need to prevent oxidation of the fatty acids and to facilitate the maximum benefits of nutrients.
- 1 cup water (250 ml)
- 1 tsp. ground flaxseed (5 g)
- First, add the ground flaxseed to the cup of water, either hot or cold.
- Then let it sit for 30 minutes.
- When you notice that the water has taken on a gel consistency, then drink it.
Note : You can add flaxseed to smoothies and natural juices. Some people also like to incorporate some lemon juice or peel.
- 1 tsp. flaxseed (5 g)
- 1 cup boiling water (250 ml)
- First, add flaxseed in a bowl along with boiling water.
- Then wait until the flax seeds release their properties.
- When the tea has reached a comfortable temperature, drink it.
Also Read: Seven Things You Should Avoid Doing Right After You Eat
Contraindications: There are disadvantages as well as advantages of flaxseed
There are many benefits to using flaxseed. However, there are some things to keep in mind. Among the negative effects of flaxseed we find one:
- Reduced absorption of calcium, zinc and iron
- Decreased digestion of proteins
In addition, flaxseed contains cyanogenic glycosides , substances that can release cyanide.
The metabolic effects in humans are related to the amount you eat, how often you use it, human health and nutritional status and interactions with other foods.
To date, no cyanide index has been found in baked goods, such as bread or cereals.
Due to these warnings, the consumption of flaxseed is not recommended for:
- Women who are pregnant or have breast, ovarian or uterine cancer
- Men with prostate cancer
- People with intestinal obstruction, a narrowed esophagus or intestinal inflammation
Also read: Four natural remedies to soothe abdominal pain
Overall, the benefits of flaxseed provide excellent functional eating and are generally safe for consumption.
But before you add it to your diet, it is a good idea to talk to your doctor or a nutritionist. This is especially important if you are taking medication or supplements.
No matter what, it is important to remember that excessive consumption of any food can be detrimental to your health.
According to the Canadian Flaxseed Council, you only need eight grams of ground flaxseed, or five grams of flaxseed oil, to meet your daily recommended amount of omega 3.