Flaxseed or flax seeds are considered a functional food , that is, it contains carbohydrates, proteins, fats and fiber. We can all reduce the risk of some diseases because its continued consumption offers a greater organic defense and reduces the rate of cellular aging. Proteins, dietary fiber and polyunsaturated fatty acids (omega-3 and omega-6) are present in its composition. It is the richest source of omega-3 in nature .
Researchers from the United States and Canada Scientific Institute for the Study of Flaxseed and Omega-3s ( 1 , 2 , 3 , 4 and 5 links in English) have focused their attention on the role it can play in prevention and cure of numerous degenerative diseases. Many studies are being developed to confirm the benefits of its regular consumption, some claim that it can help lower bad cholesterol levels, as it is rich in soluble fiber.
Recommended amount of flax seeds
Experts recommend consuming a tablespoon of flax seeds that is equivalent to 10 grams. This is enough to have a good part of the alpha-linolenic acid that is needed each day. However, you can eat a little more as long as it is not more than 20 grams because a high amount of fiber can cause discomfort.
How to consume flaxseed?
It can be consumed in four ways:
It can be added to juices , salads, fruits and yogurts . As it is already crushed, a better absorption of all the nutrients is ensured in addition to maintaining the fibers. You can buy it at a very cheap price on amazon .
Flax / linseed seeds
To consume the seeds, they must be chewed well to break their shell , because being composed of cellulose, it is not digested in the intestine and ends up becoming a barrier for nutrients.
Another way to ensure nutrient consumption is to grind it at home , but the result can only be kept in the fridge for four days because it loses its essential nutrients afterwards. You can also buy industrial seeds that last a month from the moment the package is opened.
It is one of the foods richest in omega-3 and omega-6 . The former is an important antioxidant agent that promotes cell renewal, as an essential fatty acid , it offers health benefits. Encourages fat metabolism and energy production by regulating cellular functions and tissue healing.
Essential fatty acids are necessary for the human body; therefore, it is important to incorporate them into the diet. The oil is extracted from the whole seed , using methods developed especially for this purpose. More information on flaxseed oil.
Flaxseed oil can be consumed in capsules . Normally, due to the manipulation and the entire encapsulation process, it ends up being less effective than if it were fresh and its consumption in this form must be prescribed by a specialist in Nutrition.
How to use flaxseed
The seed flax ground has the same nutritional benefits whole seed also be easier to swallow. To do this, you just have to crush the seed in a blender for a few minutes, without turning it into a powder. The peel has a high concentration of proteins, vitamins and minerals . But since it is very hard, the digestive system cannot process it properly , therefore flax seed in the form of flour is more beneficial.
It can be stored in the fridge, in a clean and dry glass, tightly closed and should be consumed in about a week.
You can take one tablespoon a day , at any time. If the intention is to have a good intestinal function, it is advisable to consume it on an empty stomach with water or any liquid you prefer.
Combination of flaxseed with soy
Flax seeds and soybeans are a combination that has phytoestrogens, but with different actions. The first provides lignans, while the second, isoflavones . Both act on the symptoms of menopause and instead of seeing them as competitors, most experts encourage the consumption of this combination daily in order to take full advantage of its benefits. As excess soy can cause thyroid problems, it is positive to mix it with flax seeds to reduce its consumption.
Recipes with flaxseed
Flax seed soup
- 1 cooked potato
- 1 cup of cooked pumpkin
- 1 carrot
- 1 cup of cooked spinach
- 2 tablespoons flax seeds
- Extra virgin olive oil
Mix all the ingredients in a blender, except the oil. Add water until the desired consistency is obtained. Place on the fire until it boils, then remove from the heat and serve immediately with a drizzle of extra virgin olive oil on top to decorate and add flavor.
Corn patty with flax seeds
- 3 cups corn
- 2 eggs
- 1 cup of plain yogurt
- 1 cup cottage cheese
- 2 tablespoons olive oil
- 1 cup whole wheat flour
- 3 tablespoons flax seeds
- ½ tablespoon of baking soda
Put all the ingredients in a blender. Place in a greased mold and place in the oven at medium temperature (180 ºC) for 30 minutes.
- Mix only the amount to be used. The ground grain can oxidize if it is stored outside the refrigerator, losing its properties.
- Consume preferably 2 to 3 tablespoons at lunch and dinner. If you notice intestinal discomfort, you should decrease the intake until the symptoms disappear.
- Flaxseed may help you lose weight, but only if you also follow a low-calorie diet.
- When consuming a greater volume of fiber, it is important that you also increase your water intake. In this way we prevent it from affecting the intestine.
Differences between golden linen and brown linen
The flax seed gold is rich in omega-3 fatty acids, omega-6 and omega-9, while the brown linseed only omega-3 . Another important difference is that the first is grown in a certified organic way, that is, it does not have pesticides. But from a nutritional point of view, they are both the same.
Omega-3 and Omega-6 in flaxseed
These two fats work together and are excellent for the heart as they help reduce the level of bad cholesterol (LDL) responsible for clogging the arteries. In addition, omega-3 fatty acids are anti-inflammatory, help the body store less fat, and reduce appetite. In combination with vitamin E , present in food, both fats prevent skin aging.
The key nutrients in flaxseed
|Flaxseed – Per 10 g (one part)|
|Saturated fats||2.53 g|
|Polyunsaturated fats||0.71 g|
|Monounsaturated fats||0.42 g|
|Omega 3||0.54 mg|
|Vitamin B1 (thiamine)||0.01 mg|
|Vitamin B6 (pyridoxine)||0.01 mg|
Comparison of flax seeds with other foods
- When it comes to omega-3 fatty acids , there are differences regarding their origin. The fish contains naturally proportions of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), while consuming flaxseed our bodies convert the ALA (alpha-linolenic acid) in these two substances can not be produced satisfactorily in all organisms . In addition, 100 grams of salmon provide 1.5 grams of omega-3 fatty acids, compared to 10 grams of flaxseed, which is the recommended daily amount, you get 0.35 grams of fatty acids. So you can’t just substitute seeds for fish.
- It is considered a very rich source of fiber . Rice, for example, contains 2.3 grams of fiber for every 86 grams, while 10 grams of flaxseed provide 3.35 grams (13% of the recommended daily consumption) that is, 1.5 times more than cereal.
|Nutrients (100 g of grain)||Oatmeal||Wheat bran||Quinoa||Amaranth||Share||Flax|
|Calories||394 kcal||360 kcal||380 kcal||373 kcal||485 kcal||495 kcal|
|Carbohydrates||67 g||76 g||68.8 g||64 g||42.12 g||43.3 g|
|Protein||14 g||10 g||13.11 g||13.5 g||16.54 g||14.1 g|
|Fats||8 g||2 g||5.77 g||6.89 g||30.74 g||32.3 g|
|Fiber||9.1 g||2 g||6 g||6.67 g||34.4 g||33.5 g|
|Calcium||48 mg||18 mg||129 mg||160 mg||631 mg||211 mg|
|Potassium||336 mg||–||740 mg||509 mg||407 mg||869 mg|
|Match||153 mg||–||411 mg||558 mg||860 mg||615 mg|
|Magnesium||119 mg||–||211 mg||249 mg||335 mg||347 mg|
|Iron||4.4 mg||4.2 mg||9.33 mg||7.5 mg||7.72 mg||4.7 mg|
The benefits of flax / linseed seed
The ground flaxseed concentrated nutritional benefits of the seed. It can be used in yogurts, salads, juices, smoothies, mixed with other cereals, cakes, pasta and bread. It can replace the oil or fat that is used in a recipe . For example, if a preparation calls for 1/3 cup of oil, use 1 tablespoon of flaxseeds instead.
Other features and benefits are also being studied, such as:
According to studies, its consumption provides a progressive increase in vitality and energy because it increases the metabolic coefficient and the efficiency in the production of cellular energy. Muscles recover better from exercise fatigue.
Ground flax seed is excellent for controlling obesity due to its high amount of dietary fiber (five times more than oats ). This helps decrease your appetite and lower your cholesterol quickly. If you want to lose weight, you can take an additional tablespoon in the afternoon.
Fight various types of cancer
It contains 27 anticancer components and one is lignin . Flax seeds provide 100 times more lignin than the best whole grains. So far no other plant is known to have similar properties.
Lignin protects and prevents tumor formation. In cancer cases, it is recommended to combine ground flaxseed with low-calorie cottage cheese.
Skin and hair diseases
With regular consumption of these seeds, the skin becomes smoother. It is ideal for dry skin, sensitive to the sun’s rays or with psoriasis and eczema problems.
It is excellent for baldness, so it can be used to nourish the hair. We have an article on baldness and its causes .
It is a laxative par excellence, preventing diverticula in the intestinal walls, eliminating contaminating toxins, lubricating and regenerating the intestinal flora. It is ideal for both cases of constipation and heartburn and helps to expel gastric gases.
People who consume them regularly notice a great decrease in nervous tension and a feeling of calm . It is recommended for people who have high pressure jobs. It is also capable of improving schizophrenic behavior problems and mental problems in older people. It is a dose of energy for the brain as it contains nutrients for neurotransmitters .
The intake of flaxseed reduces inflammatory conditions of any kind, such as gastritis, hepatitis, arthritis, colitis, tonsillitis and meningitis among others.
Regular consumption helps the kidneys to excrete water and sodium. Fluid retention (edema) is associated with swollen ankles, some forms of obesity, PMS , all stages of cancer, and cardiovascular disease.
Relieves allergies and is effective for lupus . As it contains essential oils omega-3, 6, 9 and other nutrients, it helps the body have a high resistance to diseases , including heart disease.
It is ideal for the treatment of arteriosclerosis, multiple sclerosis, coronary arterial hypertension, thrombosis and cardiac arrhythmias. It increases platelets for the prevention of blood clots, it is also excellent for regulating bad cholesterol and eliminating the one already stuck in the arteries.
One of the unique characteristics of flaxseed comes from the prostaglandin, which regulates blood pressure and function and plays an important role in calcium metabolism.
Uses of flax seed
To improve bowel function, place a tablespoon of flaxseed in ½ cup of water at night and let it rest for 12 hours to drink the water on an empty stomach. It can also be added to other foods.
Reduction of bad cholesterol and premenstrual or menopausal symptoms
Eat a tablespoon of flaxseed every day, preferably in flour, with meals. It prevents the seeds from being subjected to thermal heating processes so that the good fat does not oxidize.
To fight obesity and lose weight
Two tablespoons of ground flaxseeds in the blender . Mix them with water or juice and drink it during the day. Another way is to mix one tablespoon of the flour with three tablespoons of water in a small bowl.
Let it rest for only about two minutes since if it is allowed to pass more time, the preparation becomes too thick. The seeds can be added directly to any food and can be consumed by people of all ages, including pregnant women.
Due to its high fiber content, it is contraindicated in children under six months because their digestive system is not yet ready to process it efficiently. People with intestinal problems may have discomfort.
The risk of excessive consumption
Ingesting more than two tablespoons can cause discomfort during the absorption process of nutrients in the intestine, generating excessive gas production and leading to intestinal obstruction . In addition, although their fats are healthy they are also caloric, which can cause weight gain.
Where can I buy flax or flax seeds?
It is sold in most supermarkets and health food stores and on amazon.
- Hijas Del Sol Bio Golden Flax Seeds – 350 gr
- Daughters Of The Sun Flax Seed – 400 gr
- BIO GOLDEN SEED FLAX 500G
- Linwoods Ground Flaxseed With Bio Cultures And Vitamin D 360g
- Golden linseed 200 g
- Brown Flax Seeds 1 Kg of Amoros
- Organic Flax Seeds 500 gr
- Golden flax seed 1 Kg
- BIO GOLDEN SEED FLAX 500G
- Brown Flax Seeds (Flaxseed) 1 kg
- Organic Flax Seeds 500 gr from El Granero Integral
Kathie Sand always saw the world of beauty as the terrain on which to build her professional career, a goal that was clear to her when she was only 15 years old. Her great concern to expand knowledge led her to settle in Paris where she studied hand in hand with the best beauty professionals and with the most advanced techniques for skin care.