Nowadays, many people are looking for various "superfoods" or beneficial foods when they think about their health. So, one of the most talked about foods among many of you, despite its small size, is flaxseed. You may have heard this name too. But today, let's talk about what benefits it really brings to our body, how to use it, and what things to be careful about. Simply put, flaxseeds are the seeds of the flax plant. In the countries of the Mediterranean region, they have been used as food and medicine for thousands of years. Today, they are famous as a plant-based food rich in heart-healthy Omega-3 fatty acids. But not only that, many other nutrients are hidden inside these small seeds.
What are the health benefits of flax seeds for our body?
Flaxseeds are not just any seed. They have many health benefits. Let's take a look at the main ones.
1. Helps maintain heart health
One of the main benefits of flax seeds is that they are good for the heart.
- Omega -3: These are rich in a type of omega-3 called alpha-linolenic acid (ALA) . Research has found that this helps reduce the risk of heart disease .
- Lowering cholesterol : There is good evidence that flaxseeds and flaxseed oil help reduce bad cholesterol ( LDL ) levels.
- Control high blood pressure: Some studies show that these also help to some extent in controlling blood pressure .
But if you have high cholesterol or high blood pressure , in addition to eating flax seeds, it is essential to take the medication prescribed by your doctor exactly as prescribed.
2. May reduce the risk of cancer
Flaxseeds contain a very high level of a compound called
lignans . They contain about 800 times more of these than other plants. These lignans have been found to reduce the risk of developing breast cancer and prostate cancer in particular. Research is still ongoing on this.
3. Very good for the digestive system
- High in Fiber: Flaxseed is a food rich in soluble and insoluble fiber. This helps prevent conditions like constipation and regulate bowel movements.
- Reducing cholesterol absorption: This fiber also helps reduce the absorption of dietary cholesterol into the blood.
4. Helps control blood sugar levels
If you have
Type 2 Diabetes , adding flaxseed to your diet may help control your blood sugar levels.
But here's an important thing to note. If you take insulin or other medications for diabetes,
you should definitely talk to your doctor before using flaxseed. These may interact with your medications.
5. Many more qualities...
In addition, flax seeds help reduce the risk of stroke and provide the body with a variety of vitamins and minerals.
What are the nutritional values of flax seeds?
Flax seeds are like a little nutritional bomb, packed with protein, vitamins, and minerals. Let's take a look at the nutritional values of 4 tablespoons (about 28 grams).
| Nutrient section | Size |
|---|
| Calories | 148 |
| Protein | 6 grams |
| Fat | 10 grams |
| Carbohydrates | 10 grams |
| Fiber | 8 grams |
| Sugar | 0 grams |
In addition, it contains many valuable nutrients such as iron, potassium, folate, magnesium, and phosphorus.
How to use flax seeds? How much should you eat?
To get the most out of flax seeds, you need to know the right way to use them.
The most important thing: crush the bones!
Swallowing flax seeds whole will not allow your body to fully absorb their nutrients. This is because the seed coat is very tough. Therefore,
it is essential to grind flax seeds thoroughly before using them. You can use a small coffee grinder for this. It is best to grind only the amount you need for the day.
How much is good per day?
Generally,
1-2 tablespoons of ground flaxseed per day is sufficient for a healthy adult. Flaxseed oil can be used in the amount of about a teaspoon per day. However, this is only a general recommendation. It is best to ask your doctor about the amount that is right for you, depending on your health condition.
How to add it to food?
- Add a tablespoon to your morning porridge or smoothie.
- Sprinkle over yogurt or salad.
- Add it to the flour mixture when making things like bread, cakes, and muffins.
- Flaxseed oil can be used in salad dressings. However, do not deep fry or cook with flaxseed oil at high temperatures because it has a very low smoke point, meaning it burns quickly.
Things to be aware of and side effects when eating flax seeds
Although flax seeds are beneficial, like everything else, there are a few things to be careful about when using them.
Remember, too much of anything is not good. Also, flaxseed may not be suitable for some people.
| Risk type | Things to consider |
|---|
| Side effects | The high fiber content may cause bloating, flatulence, stomach cramps, or diarrhea in some people. Taking too much without drinking enough water can cause constipation or, rarely, intestinal blockage. |
| Drug interactions | If you are taking any medication (e.g. blood thinners, diabetes, cholesterol, high blood pressure medications, hormone therapy, birth control pills), be sure to talk to your doctor before using flaxseed. Flaxseed can interfere with the absorption of medication. Therefore, it is best to take flaxseed 1-2 hours after taking medication. |
| Special risks | Never eat raw or immature flaxseeds, as they can be toxic. People with hormone-sensitive conditions such as diabetes, bipolar disorder, high triglyceride levels, bleeding disorders, prostate cancer, Crohn's disease, endometriosis, PCOS, etc. should not use these without consulting a doctor. |
| Pregnant mothers and children | Flaxseed is not recommended for pregnant or nursing mothers and young children, as there is not yet enough evidence to support its safety. |
Take-Home Message
- Flaxseed is a very nutritious and healthy food, but it should only be used as part of a balanced diet.
- For best results, be sure to grind flax seeds before eating them.
- When first starting out, start with a small amount, like a teaspoon a day, and gradually increase to a tablespoon.
- Most importantly: If you have any medical condition, or if you are taking any medication daily, be sure to consult your doctor before adding flaxseed to your diet.
- Never eat raw or immature flax seeds.
Flaxseed, Flaxseed, Benefits of Flaxseed, How to Eat Flaxseed, Omega-3, Cholesterol, Diabetes
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment