Flaxseed - Health Benefits And Harms

Flaxseed is one of the oldest crops grown by man and is the fruit of the annual herbaceous flax plant. Depending on the climate in which it is grown, the seeds are different in shape, color and size. There are white, red, yellow or black seeds.

The first sources that tell about the miraculous powers of the magic herb flaxseed are from 650 BC. The father of medicine, Hippocrates, recommended it for relieving stomach aches, and the ancient Greek philosopher Theophrastus called it a cough medicine in his writings. In ancient Babylon, flaxseed was also used for medicinal purposes, and the Egyptians used it for burials. In the VIII century, King Charlemagne of France issued a decree impressed by the properties of the plant. He commanded his subjects to consume flaxseed every day in order to be healthier. In addition to the royal order, the heralds were to acquaint the population with the rules for the use of the magic herb.

Flaxseed is characterized by unique healing properties . The benefits of the plant for human health have long been known, it is used both for the production of tissues and as a dietary supplement. Flaxseed has gained a reputation as a super product because of the many nutrients in its composition, but mostly thanks to three of them: omega-3 fatty acids, lignans and fiber. Only 1 tablespoon contains 1.8 grams of omega-3 alpha-linolenic acid. In flaxseed oil, omega-3 acids represent about 50% by weight, which is five times more than in rapeseed and peanut oils. In terms of lignans, flaxseed is many times superior to any other product. Soluble and insoluble fibers give a feeling of satiety and help remove toxins from the body.

Nutritional composition of flaxseed

The omega-3 fatty acids in the composition regulate immunity and improve biochemical processes in the body. Lignans are estrogens with antioxidant action that regulate hormonal balance and stimulate increased hormone production in the body. Fiber is good for digestion and the excretory system and satisfies hunger, experts say.

One tablespoon of flaxseed provides a good amount of protein, fiber and omega-3 fatty acids, as well as vitamins and minerals:

• 37 calories;
• 1.3 grams of protein;
• 2 grams of carbohydrates;
• 1.9 grams of fiber;
• 3 grams of fat, of which:
• 0.3 grams of saturated fat;
• 0.5 grams of monounsaturated fats;
• 2 grams of polyunsaturated fat;
• 1.597 mg of omega-3 fatty acids;
• vitamins: B1 (8% of DP *), B6 ​​(2% of DP *), B9 (2% of DP *), vitamin E;
• trace elements: iron (2% of DP *), magnesium (7% of DP *), phosphorus (4% of DP *), potassium (2% of DP *), manganese.

DP * - daily requirement

Flax seeds also contain gluten, essential amino acids and minerals, phytochemicals, antioxidants. To provide the body with the necessary amount of nutrients, it is enough to take (in ground form or in the form of a decoction) about 20 - 25 grams of flaxseed.

Useful properties of flaxseed

Flax seeds are very useful for people suffering from diseases of the gastrointestinal tract, liver, kidneys and thyroid gland. The inclusion of the product in the menu is prevention against thrombosis. The risk of developing cancer and cardiovascular diseases is significantly reduced. Regular consumption of flaxseed with food increases immunity, improves intestinal peristalsis, restores blood flow to tissues, stabilizes blood sugar levels, promotes weight loss.

Research by scientists shows that flaxseed is useful for those who are prone to cancer and malignancies (especially the mammary gland and colon). In addition, the product has a rejuvenating and antibacterial effect on the body. It is used as an expectorant, laxative and anti-inflammatory agent. In case of intestinal ulcer, an enema is made with a decoction of flaxseed in combination with rose oil.

Several studies have found that people with type 2 diabetes who add 10-20 grams of ground flaxseed to their diet for at least a month show a reduction of 8 to 20% in blood sugar levels. This effect is mainly due to the insoluble fiber contained in flaxseed, which slows down the release of sugar into the blood and lowers blood sugar levels. The same statement does not apply to linseed oil, as it does not contain fiber.

Flax seeds have the ability to reduce the feeling of hunger, probably due to the soluble fiber they contain. They slow down digestion in the stomach, which triggers many hormones that control appetite and provide a feeling of fullness.

Good fats in flaxseed help lower blood pressure, prevent hardening of the arteries, reduce "bad" cholesterol and prevent strokes. A study involving patients with high cholesterol found that consuming three tablespoons of flaxseed powder daily for three months reduced "bad" cholesterol by almost 20% and lowered total cholesterol by more than 15%.

Flaxseed has been shown to prevent the development of tumors, especially breast, prostate and colon cancers. According to experts, this is due to the high content of lignans. These plant compounds are believed to have antiangiogenic properties, which means that they are able to inhibit the growth of tumors.

Regular intake of flaxseed helps normalize blood sugar in patients with diabetes. Seeds can also help reduce the risk of chronic disease for other reasons. A study involving pre-diabetic patients showed that consuming 13 g of flaxseed a day reduced blood glucose levels and improved insulin sensitivity.

Experts say that flaxseed can help with the most common symptoms of menopause. A study published in 2007, which included menopausal women, showed that consuming two tablespoons of flaxseed twice a day reduced the intensity of hot flashes by 50 percent. The difference is noticeable in the first week, and the maximum effect is achieved after the second.

A study found that flaxseed intake significantly reduced skin sensitivity and reduced roughness, while improving hydration and elasticity.

Flaxseed is rich in soluble fiber called glue. These fibers in combination with water form a gel-like consistency, which slows down the emptying of the stomach and creates a feeling of satiety. An analysis of 45 studies concluded that the consumption of flaxseed (30 g per day or about two tablespoons) leads to weight loss.

How to maximize the benefits of flaxseed?

It is best to take flaxseed ground and in its natural form, one teaspoon an hour before a meal, mixed with yogurt or sprinkled on the salad. This is explained by the fact that whole seeds pass through the stomach without being broken down. In other words, healthy fats and other nutrients that flaxseed is rich in will not be absorbed by the body.

It is also recommended that flax seeds be ground just before consumption, as oils begin to decompose when exposed to air and light. To preserve the nutrients of flaxseed, it should be stored in a cool, dark place.

How to add flaxseed to the diet?

• Add ground flaxseed to water and consume as a drink;
• Season the salad with flaxseed oil;
• Add to breakfast cereal, yogurt, biscuits, muffins, bread and other pasta;
• In smoothies to thicken the consistency;
• In combination with water as a substitute for eggs;
• In meat dishes.

The intestines in the human body cannot destroy the healthy outer shell of the seeds, so it is recommended to consume ground seeds, as they are much easier to digest than the target.

Flaxseed oil is extracted through a process called cold pressing. Given that the oil is sensitive to heat and light, it is best to store in dark glass jars and in a dark and cool place (for example in a kitchen cabinet). As some of the nutrients in it are sensitive to heat, it is not suitable for cooking at high temperatures.

Flaxseed oil contains more alpha-linolenic (ALA) fatty acids than flaxseed oil. One tablespoon of ground flaxseed contains 1.6 grams of ALA fatty acids, while the same amount of flaxseed oil contains 7 grams.

The health benefits noted in studies have been observed with just 1 tablespoon (10 grams) of ground flaxseed per day. However, it is recommended to take less than 5 tablespoons (50 grams) of flaxseed per day.

Contraindications to flax seeds

Although the benefits of flaxseed for the human body are indisputable, there are contraindications to its use. It should not be used for intestinal inflammation, as it has a laxative effect. The seeds are not suitable for women suffering from endometriosis, uterine fibroids or polycystic ovaries. Pregnant and breastfeeding women should also not take flaxseed. The inclusion of the plant in the menu of men at risk of prostate cancer is not recommended, because in this disease alpha-linolenic acid is contraindicated.