- What nutritional properties does flaxseed have?
- He alth benefits of linseed
- Linseed - other he alth properties
- How to drink flaxseed and how to use it?
- Can linseed be harmful?
Linseed are tiny flax seeds whose he alth properties and nutritional values should be appreciated especially by people suffering from digestive ailments. Flaxseed, also ground, has many other he alth uses, including protects against breast cancer and lowers blood cholesterol. What other properties does linseed have? Is ground or whole linseed better? How to prepare linseed for drinking and what else can you use it?
Linseedare small, flat flax seeds of brown or golden color, which swell significantly in water and surround themselves with a lot of mucus.
Flaxseed hasnumerous he alth benefitsandnutritional values that have been appreciated for thousands of years - flax was grown in ancient Egypt, China and Babylon, around 3,000 B.C.E.
Currently, flaxseed is quite a popular dietary ingredient, readily available in many stores and pharmacies. Interest in it is intensified by the fact that flaxseed is classified as a superfood.
What nutritional properties does flaxseed have?
The he alth benefits of linseedare due to the presence of fiber, lignans and omega-3 fatty acids. One tablespoon of linseed provides 3 g of fiber, which is 8-12 percent. the recommended daily amount of dietary fiber.
The seeds contain both types of fiber - soluble (20-40%) and insoluble (60-80%). Soluble fiber has gelling properties, binds the contents of the gastrointestinal tract and delays gastric emptying, which results in a longer feeling of satiety after a meal.
The beneficial effect of this type of fiber in lowering blood glucose and cholesterol levels has been shown. Insoluble fiber increases the volume of fecal masses by binding water, thanks to which the perist altic movements of the intestines are stronger and bowel movements more regular.
This type of fiber helps prevent constipation, but when ingested with your diet, you must drink plenty of water. Otherwise, constipation gets worse.
Lignans are plant bioactive compounds with antioxidant properties and the properties of sex hormones -estrogen. They are included in the group of phytoestrogens. Flaxseed is the richest source of lignans and contains several hundred times more of them than other plants.
Lignans have a positive effect on the circulatory system, reduce the risk of coronary heart disease and atherosclerosis. They gently regulate the endocrine system, which is why they are recommended for menopausal women.
They can also reduce the risk of hormone-dependent diseases, such as breast and ovarian cancer.
Lignans also contribute to the reduction of the level of "bad" LDL cholesterol and glucose in the blood, protect against osteoporosis and inhibit the growth of pathogenic microorganisms.
Lignan content in food products [mg / kg]
| Food product | Total lignan content [mg / kg] |
| Linseed | 3000 |
| Chia | 1112 |
| Linseed meal | 675 |
| Linseed flour | 527 |
| Sesame | 394 |
| Lentils | 179 |
| Soybeans | 8-6 |
| Oat bran | 6-5 |
| Wheat bran | 5-7 |
| Red beans | 5-6 |
In addition, flaxseed is one of the best plant sources of omega-3 fatty acids. It contains ALA acid.
This fat cannot always be used by the body, as not everyone produces an enzyme that allows the conversion of ALA to other essential animal-derived omega-3 fatty acids - EPA and DHA.
Still, flaxseed is an important source of omega-3 in the diet that:
- support cardiovascular he alth,
- reduce inflammation,
- reduce the risk of atherosclerosis and blood clots,
- have a positive effect on the work of the brain and memory,
- and also protect against cancer.
100g of linseed contains 22.49g of ALA fatty acid.
Worth knowingLinseed - nutritional values (in 7g)
A typical single serving of linseed is one tablespoon weighing 7 g. It contains:
- Energy value - 37 kcal
- Total protein - 1.28 g
- Fat - 2.95 g, including: 0.256 g of saturated fatty acids; 0.527 g of monounsaturated fatty acids; 2.011 g of polyunsaturated fatty acids.
- Carbohydrates - 2.02 g
- Fiber - 1.9 g
Vitamins:
- Thiamine - 0.115 mg
- Riboflavin - 0.011 mg
- Niacin - 0.216 mg
- Vitamin B6 - 0.033 mg
- Folic acid - 6 µg
- Vitamin E - 0.02 mg
- Vitamin K - 0.3 µg
Minerals
- Calcium - 18 mg
- Iron - 0.40 mg
- Magnesium - 27 mg
- Phosphorus - 45 mg
- Potassium - 57 mg
- Sodium - 2 mg
- Zinc - 0.30 mg
Data Source: USDA National Nutrient Database for Standard Reference
He alth benefits of linseed
Flaxseed lowers cholesterol
Research published in the journal "Nutrition and Metabolism" shows that including flaxseed in your diet can naturally lower blood cholesterol.
A small study was carried out on 17 people who were divided into 3 groups, following 3 different diets for a week - low-fiber, with a drink made of flaxseed fiber (3 times a day) and with bread with linseed fiber (3 times per day).
In the group with the fiber drink, the total cholesterol and LDL cholesterol were reduced by 12-15%, and in the group eating bread - by 7-9%. compared to the control group.
The amount of fat excreted with the faeces has also increased significantly. These results confirm experiments conducted longer and in larger groups.
One study published in 2014 on a group of 50 people with dyslipidemia for 3 months showed that daily intake of 30 g of ground linseed reduces BMI, blood pressure and improves lipid profile. The above results are confirmed by many other studies.
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Author: Time S.A
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Find out moreLinseed supports digestive he alth
Relief of gastrointestinal discomfort is the best known property of linseed. The fiber contained in the seeds, when drinking a lot of water, prevents constipation, as it improves the perist altic movements of the intestines.
It is also a breeding ground for good bacteria that live in the intestines, which help to detoxify.
The consistency of the jelly, which is taken on by the linseed in water, is responsible for the protective effect and alleviating pain in the digestive tract.
Very importantan ingredient for stomach and intestinal he alth is ALA fatty acid. It has been shown to protect the mucosa, improve the condition of people suffering from Crohn's disease and reduce intestinal inflammation.
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Linseed protects against hormone-dependent tumors
Scientific research confirms that the consumption of linseed may show a protective effect against:
- breast cancer,
- endometrial cancer,
- ovarian cancer,
- prostate cancer
- and large intestine.
The components responsible for the anti-cancer effect are ALA fatty acid, which, by its antioxidant effect, inhibits the growth of tumors and lignans blocking enzymes involved in hormone metabolism and accelerating the growth of cancer cells.
One large 10-year study involving 1,122 women found that consuming 0.3 mg of lignans daily significantly reduced mortality, including that from breast cancer.
A Canadian study of 6,000 women found that eating linseed at least once a week reduces the risk of breast cancer by 18%.
Linseed is also recommended for men. Eating a 30-gram portion a day reduces risk factors for prostate cancer.
Flaxseed helps control blood glucose levels
The effects of flaxseed on diabetes require more research, but it has been suggested that lignans and insoluble fiber lower blood glucose levels.
In people with type 2 diabetes, it has been shown that consuming 10-20 g of ground linseed on a daily basis for at least a month causes a decrease in glucose levels by 8-20%.
Linseed - other he alth properties
Other he alth-promoting activities that are attributed to linseed are:
- supporting the loss of excess body weight by maintaining the feeling of fullness
- improvement of skin and hair condition
- counteracting hot flashes and other menopausal symptoms
- calming chronic inflammation.
How to drink flaxseed and how to use it?
Linseed can be used in the form of whole grains or ground. Nutrients from the ground are more available to the body, but remember that the seeds should be ground just before consumption, e.g. in a coffee grinder.
Fat contained in it is very easily oxidized and flaxseed loses some of its properties. The grains can be poured over with water and drunk after swelling, added tooatmeal, yoghurt, smoothies and salads.
They are perfect as an ingredient of cakes, muffins and bread. Ground flaxseed can be used as an egg substitute in dishes such as meatballs by mixing 1 tablespoon of linseed with 3 tablespoons of water to make a paste.
Flaxseed shows he alth benefits at a dose of 10 g per day . You shouldn't eat more than 50 g of it every day.
Can linseed be harmful?
Linseed is recommended for he althy people and in many diseases, but there are exceptions. The effect of linseed on pregnant women is poorly studied, but most doctors advise against its consumption due to its estrogenic effect, as plant hormones may affect the course of pregnancy.
It should also not be used by people with severe constipation, because a large amount of fiber in this case will aggravate the problem. Side effects associated with consuming linseed can include:
- flatulence,
- stomach pains,
- nausea,
- constipation,
- diarrhea.