Gardening

Flax or linseed seeds: properties and how to take them correctly

Flaxseed or also known as flax seeds, are a very nutritious food that we want you to know about its nutritional benefits and what it is good for. But so that you can take advantage of them, we also tell you how you should use these seeds correctly.

What are flax or linseed seeds?

They are obtained from a herbaceous plant Linum Usitatissimum , which is cultivated in Europe and belongs to the botanical family of Linaceae .

We know that the flax plant is one of the plants that have been cultivated since ancient times because from it they obtained the oil from the seeds and obtained the fibers with which they made clothes.

Flax or linseed seeds are an excellent source of essential Omega 3 polyunsaturated fatty acids . Omega 3 cannot be synthesized by our body, so it is important that we include foods that contain it in our diet to avoid nutritional deficiencies.

You will see that these seeds are a rich source of nutrients and bioactive components with very beneficial qualities for health.

How to take flax or linseed?

You can consume the Flax Seeds themselves or also the Flax Seed Oil .

Flax or linseed is ground and added to salads or any already cooked dish, or you can even make a drink or flax milk (250 g of flax seeds are liquefied in 1 liter of water, filter, sweeten if you want and drink) .

At the end of the article you can see more ways to consume them.

The most beneficial thing is to combine 1 part of Omega 3 for 2 parts of Omega 6 (found in seeds, nuts such as walnuts or sunflower seeds), so that the essential fatty acids are balanced and favor the functions of our body. For example, you can take 1 tablespoon of flax and 2 of sunflower seeds a day.

Nutritional value of flax seeds

Up to 65% of the composition of flaxseed are fats, with omega 3 and vitamin E . It also contains a very high amount of fiber , 27 grams per 100. And 18 grams of vegetable protein , something to take into account in vegan and vegetarian diets.

For every 100 grams, the seeds provide about 530 kcal.

It provides us with vitamins such as choline, folates (B9 or folic acid), betaine, B3, pantothenic acid, B6, B1, vitamin E, C and K. And minerals such as potassium, phosphorus, magnesium, calcium, sodium, iron, zinc , manganese and copper.

In addition, flaxseed contains biocomponents such as phenols and flavonoids, lignans, mucilages, glycosides and even digestive enzymes.

These components give flax an anti-inflammatory, laxative, analgesic, emollient, antioxidant and soothing action.

linseed seeds

Properties of flax or linseed seeds

These seeds stimulate the peristaltic movements of the intestine, rapidly improving cases of constipation .

The infusion of flax seeds is used to gargle against sore throats and when it is irritated and inflamed.

Flax oil can be used topically to improve minor burns.

Massage flaxseed oil on areas with raumatism and arthritis to relieve pain and inflammation. In addition, by ingesting the seeds we are also improving these conditions.

Its phytochemicals strengthen the immune system

It is highly recommended for diseases and inflammatory processes, both chronic and acute

In some studies, it has been seen that regular consumption of flaxseed is associated with a lower risk of developing metabolic problems, such as obesity , and reduces the accumulation of fat in the body.

Improves poor digestion

Flaxseed is an ally against all kinds of skin and hair problems

Flax seeds help reduce blood sugar peaks, since they slow down the absorption of it while maintaining a more or less stable glycemia. Although chia seeds and flaxseed may have a similar nutritional composition, chia has a greater effect on the release of hydrates, reducing their impact on blood glucose levels. This is very interesting in the cases of diabetes and insulin resistance. In addition, chia is also more satiating than flax, something important in weight loss diets.

Improve cases of fluid retention

It helps to regulate blood pressure, being beneficial in cases of hypertension .

These seeds can help exert a protective effect against cardiovascular diseases

Flax oil is effective for skin burns. Accelerates healing and improves healing, helps prevent wounds from becoming infected, and reduces inflammation.

It is recommended during pregnancy for the correct development of the baby’s nervous system

Flax seeds protect bone health , something very important especially during the growth stages and during and after menopause. The minerals in flaxseed help improve bone density and strength.

It will help you cope with times of greatest stress

They are a really appreciated food in cases of overweight and obesity because, in addition to being satiating, they help us to be nourished and prevent malnutrition.

It is recommended in people with osteoarthritis and rheumatism due to its anti-inflammatory and analgesic action.

Fight lack of vitality

They are allies for people who suffer from both stomach ulcers and problems in the gastrointestinal tract, mainly due to their protective action on the mucosa that covers it.

It is anticoagulant

It favors the detoxification of the body through its diuretic effect.

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How to use flax or linseed seeds

To take advantage of all these properties of flax seeds, you can consume them in several ways:

  • Leave 1 tablespoon of seeds in 100 ml of water, let it rest and drink.
  • They can also be consumed by beating them with natural juices.
  • It can also be ground and added to salads and any other dish. Grind the seeds at the time you are going to use them so that the oils they contain do not become rancid. This is undoubtedly the best way to consume them.
  • We can make an infusion of seeds. One tablespoon per cup of water and we add boiling water. We let it rest for 5 minutes and drink when it cools down.
  • Another way to use the seeds is by germinating them for 8 to 10 days, thus also increasing their content in some components such as lignans.

Consulted bibliography

  • https://www.ncbi.nlm.nih.gov/pubmed/28000689
  • https://www.ncbi.nlm.nih.gov/pubmed/28750553
  • https://www.ncbi.nlm.nih.gov/pubmed/28480439
  • https://www.ncbi.nlm.nih.gov/pubmed/29494999
  • https://www.ncbi.nlm.nih.gov/pubmed/27006228
  • https://www.ncbi.nlm.nih.gov/pubmed/26822538

 

 

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