Flaxseed contains a high content of fiber and omega-3 fatty acids as well as phytochemicals called legans, where one tablespoon of ground flaxseed contains 2g of polyunsaturated fatty acids (including omega-3), and 2g of fiber Food, and 37 calories. Therefore it was classified by dietitians as super food; It contains a group of nutrients, which achieve many health benefits, but to take full advantage of these privileges, there is a 'correct' way to eat them, as most nutritionists recommend eating freshly ground whole flaxseed; Because this makes it easier for the body to digest, because whole flaxseeds may pass through the intestine without digesting, which means that you will not get full benefits. Therefore doctors advise people who take flaxseed to take flaxseeds with plenty of water or other fluids. Flaxseed should be taken with oral medications or other supplements. Therefore, always consult your doctor before trying any supplements. The following lines will review some of the benefits of flaxseed:
1. Flaxseed is rich in omega-3 fatty acids:
Flaxseed contains a plant-type omega-3 fatty acid called alpha-linolenic acid (ALA). These fatty acids are useful in improving blood circulation and have anti-inflammatory effects, and research shows that they may also help fight osteoporosis.
2. Flax seeds are rich in fiber and protein:
Two tablespoons of flaxseed contains 6 grams of fiber (about a quarter of the daily recommended amount), 4-5 grams of vegetable protein, and 10% - 20% of the daily target for many nutrients, including magnesium, manganese, phosphorous, copper and thiamine. Magnesium helps in improving mood and sleep, while manganese plays a role in collagen production and promotes skin and bone health, phosphorus helps to form cell structures and supports bone health, and copper is involved in energy and collagen production, which is essential for making red blood cells that carry oxygen throughout the body, Thiamine also plays a role in energy production and may help support the nervous system as well.
3. Flaxseed is also rich in powerful antioxidants:
Flaxseed is a major source of antioxidants, and these antioxidants are thought to protect against heart disease and cancer, and may help ward off premature aging and neurodegenerative diseases (such as Alzheimer's and Parkinson's).
4. Flax seeds may support your heart's health:
Good fats in flaxseed may help lower blood pressure, avoid arteriosclerosis, reduce harmful cholesterol, and prevent strokes, and a study of people with high cholesterol found that consuming three tablespoons of flaxseed powder per day for three Months reduces harmful cholesterol by approximately 20%, and reduces total cholesterol by more than 15%.
5. Flaxseed helps digestion:
Flaxseed contains soluble and insoluble fibers. Soluble fibers help soften stools, and insoluble fibers stimulate the digestive system to move waste products through the intestine and promote bowel regularity. These two types of fibers work together to support digestive health.
6. Flaxseed may help reduce the risk of cancer:
Flaxseed has been shown to inhibit the development of tumors, especially breast, prostate and colon cancers, and one study that included more than 6000 women found that those who regularly consumed flaxseed were 18% less likely to develop breast cancer.
7. Flaxseed may reduce the risk of diabetes:
Lignans in flaxseed have better levels of cumulative sugar in the blood, and seeds may also help reduce the risk of developing diabetes in other ways as well.
8. Flaxseed, facial and skin health:
One small study found that giving flaxseed oil to women resulted in a significant reduction in skin sensitivity, reduced skin roughness and flaking, all while improving skin hydration and smoothness.
9. Flaxseed and hair:
Flaxseed is a rich source of omega-3 fatty acids, and these fatty acids are essential for healthy hair growth, as they nourish the follicles and hair shafts, making them stronger and less prone to damage, and this also ensures that new hair growth is strong and healthy.
10. Flaxseed may help you lose weight (weight loss):
Soluble fibers combine with water to form a gel that slows down the emptying of the stomach, which leads to an increased feeling of fullness and delays the feeling of hunger, and an analysis of 45 studies found that consumption of flaxseed (especially 30 grams per day, or about two tablespoons) resulted in a decrease in body weight and a decrease in waist measurement.
11. Flaxseeds, hot flashes and menopausal symptoms:
Studies show that flaxseed can help improve menopausal symptoms, and one study found that women who consumed 20 grams of mashed flaxseed twice a day, mixed in pills, juice, or milk, had half the number of hot flushes they had from Before, the intensity of hot flashes decreased by more than 50%.
* Tips for including flaxseed in your diet:
1- Add 1 tablespoon of ground flaxseed to hot or cold breakfast cereals.
2- Add 1 teaspoon of ground flaxseed to mayonnaise or mustard when preparing a sandwich.
3- Mix 1 tablespoon of ground flaxseed in a bowl of 8 ounces of yogurt.
4- Bake ground flaxseeds in cakes, mushrooms, breads and other baked products.
* Damages while eating flaxseed:
As with other fiber sources, flaxseed should be taken with plenty of water or other liquid.
Flaxseed should not be taken with oral medications or other supplements. Therefore, always consult your doctor before trying any supplements.
* How to make the most of flax seeds?
It is preferable to eat flaxseed after it has been ground, because unmilled flaxseed may pass through your gut without being digested, in other words, healthy fats and other nutrients will not be absorbed into the bloodstream.
But it is important to realize that flax oils are sensitive and can be spoiled when exposed to air and light. To take full advantage of the benefits of flaxseed, grind the seeds in the coffee grinder directly before eating them.
It is recommended to store whole flaxseeds in a cool, dark place, while for the additional ground seeds, it is best to put them in the refrigerator to preserve the nutrients better.
- It is easy to sprinkle ground flaxseed on oatmeal, salads or cooked vegetables. But it can also be baked. Low oven temperatures don't seem to significantly reduce the amount of ALA, making flaxseeds a great addition to cakes, biscuits, and sweet bread, such as pumpkin or zucchini, and you can also add ground flaxseeds to healthy juices, meatballs, and pies as well, or use them as a vegetable substitute In many bakery recipes that require eggs. Simply replace each egg with a tablespoon of flaxseed and three tablespoons of water.
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