General considerations about the benefits of flaxseed

Flaxseed is a seed that is increasingly present in the world diet due to its many health benefits. Besides being rich in fiber and an excellent vegetable source of Omega 3, flaxseed is excellent for improving bowel function, also acting in the process of weight loss and reducing bad cholesterol.

Because it is an extremely versatile food, the benefits of flaxseed are noted in other very important areas, as it has anti-inflammatory function and reduces the risk of heart disease and symptoms of the so uncomfortable PMS and menopause.

Despite being "in fashion" lately, its consumption is not recent, since people from ancient times, such as the peoples of Mesopotamia, already cultivated it. For you to understand the benefits and nutrients that you can absorb when consuming flaxseed in your diet, we prepared this article.

Initially, we present its nutritional profile, indicating, soon after, more details about its benefits and effective ways to consume it correctly. Check it out!

The nutritional profile of flaxseed

Flaxseed is the seed of the flax plant, the same plant from which the raw material is extracted to produce the fabric of the same name. In this initial section, we show you the nutritional profile of flaxseed, so you can understand what nutrients you'll be getting when you add it to your meals. Check it out!

Omega 3

Flaxseeds contain about 42% good fat. Among the components of this good fat content is omega-3, which, along with the other fatty acids, omega-6 and linoleic acid, makes up 73% of the polyunsaturated fat content of flaxseeds.

Omega 3 is a fatty acid that is essential for the proper functioning of the brain, so incorporating flaxseed into your diet will help maintain the health of this very important organ. In addition, omega 3 decreases bad cholesterol and is associated with vascular health.

Because it is a vegetable source of omega 3, flaxseed is generally recommended for vegans and vegetarians who want to include this nutrient in their diet, since 100g of flaxseed contains about 19.81g of omega 3.

Proteins

Flaxseed is also a good source of plant protein. For every 100 g of flaxseed eaten, you'll be consuming about 14.1 g to 18 g of protein, depending on the type of flaxseed, so to make your salad, snacks, or overall meal more protein-packing, consider adding this superfood to your diet.

The profile of amino acids found in flaxseed is very similar to the profile of soybeans. However, despite containing essential amino acids, i.e., those that need to be consumed through diet, flaxseed does not have the lysine. Therefore, it should not be the only source of protein in your diet.

Fibers

If you want to increase the intake of fiber in your diet, you can include flaxseeds in your diet, because they are rich in fiber. In addition to aiding in digestion and improving the health of the intestinal flora, flaxseeds help fight constipation.

Its fibers also bring more satiety and, consequently, end up being adjuvant in diets aimed at weight loss. Despite being rich in fiber, part of the flaxseed shell is difficult to digest, hindering the absorption of fibers by the intestinal tract. Therefore, prefer to consume it ground or in the form of flour.

Vitamins

Flaxseed is rich in vitamin B1. Known as thiamine, vitamin B1 is essential for normal metabolism and to regulate and maintain neural function. In addition, flaxseed oil in particular is rich in vitamin E, an excellent antioxidant.

Therefore, by eating its seeds, you will be improving your health and physical appearance, as vitamin E also fights premature aging.

Minerals

In addition to vitamins, other benefits of flaxseed correspond to its richness in minerals. By consuming them, you will be ingesting:

- Calcium: ideal for the health of teeth and bones, excellent to combat osteoporosis and decalcification of the bones.

- Copper: an essential mineral for growth, development and various other bodily functions.

- Iron: essential for the production of hemoglobin, the blood component responsible for transporting oxygen in the body.

- Molybdenum: assists enzymes of the body responsible for the metabolism of some amino acids.

- Magnesium: enhances brain functions and brings relief from symptoms of diseases of the mind, such as stress, anxiety and depression.

- Phosphorus: ideal for the proper functioning of the body, including important functions related to bones and teeth.

Is brown flaxseed better than golden flaxseed?

In terms of energy, brown flaxseed and golden flaxseed are quite similar. However, when it comes to taste or even the concentration of minerals and nutrients, there is a marked difference.

If you want a higher intake of Vitamin E, brown flaxseed is the best choice. However, the shell of brown flaxseed is stiffer and more difficult to digest. For those who want a milder taste and an easier-to-digest shell, golden flaxseed is the best. In addition, golden flaxseed has a higher concentration of Omega 3.

The benefits of flaxseed

Now that you know more about the nutritional profile of flaxseed, you must be wondering about the benefits of this seed so rich in vitamins, nutrients and minerals. Therefore, we present below the main effects on your health caused by the consumption of flaxseed. Check it out!

Improves bowel function

Being rich in fiber, flaxseeds help a lot in the processes of food digestion. Besides benefiting the health of the intestinal flora and fighting constipation with its fibers, flaxseeds have another great aligned to the intestinal function: their proteins.

The amount and type of plant protein found in flaxseed ameliorates the effects of intestinal problems, including colitis and Crohn's disease, so if you need to improve your gut health, flaxseed can be a valuable ally.

Helps control blood sugar

An excellent property of regular consumption of flaxseed is its effect of controlling blood sugar levels. Being rich in fiber, glucose spikes are reduced, since sugar is prevented from being absorbed too quickly.

In addition, flaxseed is rich in substances known as lignans, which are responsible for balancing sugar peaks and act as a phytoestrogen, linked to the reduction of heart problems.

The omega 3 present in them is also beneficial for diabetics or those who want to control blood sugar levels. Therefore, flaxseed is an excellent ally to control the glycemic index of the body.

Acts in the reduction of cholesterol

Because it is rich in omega 3, a good fat and essential for brain health, flaxseed acts in reducing bad cholesterol in the blood. For this, add to your diet flaxseeds, preferably golden, since this is richer in omega 3, to better benefit from the benefits of this superfood.

Despite being excellent for reducing cholesterol, remember that flaxseed is rich in oils that, even though they do not have cholesterol, can contribute to overweight if consumed in excess. Therefore, always consult a qualified health professional to find out the best way to integrate flaxseed into your diet.

Helps in reducing blood pressure

Because it is related to the functions of blood sugar regulation and cholesterol reduction, the benefits of flaxseed are also perceived in the vascular system of the body. Therefore, it is commonly part of diets whose goals are related to the reduction of blood pressure.

It is an extremely versatile food

Because it can be consumed in several ways such as oil, flour or even seeds in natura, flaxseed is an extremely versatile food that easily adapts to all meals.

What makes it even more inviting is the fact that it does not modify the flavor of the food, therefore, being easily added to salads, juices, cereals, yogurts, pasta in general, such as bread and cakes, and even floury. If you prefer, you can use its oil to season salads, but its taste, in this case, is much more intense than the seeds in natura.

It is effective in the process of weight loss

Because it is rich in fiber, flaxseed is very effective in the weight loss process, helping to reduce the extra pounds. This is because the amount of fiber in flaxseed brings with it the feeling of satiety, and, consequently, decreases the desire to eat wildly.

In addition, flaxseed has beneficial substances that make up its shell and are able to control blood sugar levels, reducing hunger.

However, remember that flaxseed is a very caloric food and, even though it is rich in good fats, it can, if consumed in an exaggerated manner, increase your daily caloric intake. Add it in moderation to your meals.

It is useful against inflammation

The nutritional components of flaxseed are also extremely useful against inflammation. Vitamin E, present in greater abundance in the seeds of brown flaxseed, are excellent natural antioxidants, reducing the formation of free radicals capable of promoting inflammatory processes in the body and triggering complete aging.

Although golden flaxseed has a lower concentration of Vitamin E, its shell is easier to digest.

Reduces the risk of cardiovascular disease

Since flaxseed is rich in omega-3s, it is commonly associated with reduced risk of cardiovascular disease. In addition, flaxseed is a major source of lignans, whose function is linked to decreased risk of cardiovascular problems.

To know the best dosage for your case, as well as the best way to consume flaxseed and reduce the risk of cardiovascular diseases, talk to your doctor, nutritionist or other qualified health professional to indicate the most appropriate way for you.

Reduces PMS and menopausal symptoms

Flaxseed is rich in phytoestrogens, capable of having estrogenic or antiestrogenic effects on the body. Therefore, it is an excellent ally for those who want to reduce PMS and menopause symptoms.

Among the main components that influence these functions are the isoflavone, phytoesteroid and lignan, capable of acting and controlling female hormones. Consequently, flaxseed can be added to your diet so that you benefit from its nutrients.

How to consume flaxseed and contraindications

After understanding the main benefits of flaxseed, it is time to learn how it should be consumed, as well as if there are any contraindications. As we will show below, it is important to pay attention to how you consume it, so you can make the most of the nutrients of this powerful seed. Check it out!

Ground

The flaxseed shell is rich in fiber. However, it has a greater difficulty to be crushed in the digestive system. Therefore, if you want to incorporate flaxseed in your diet to benefit from its oils (omega 3 and 6) and minerals (vitamin E, B1, calcium, magnesium, iron and manganese), it is important that you consume it ground.

Remember that by grinding the flaxseed, much of its fiber will be compromised. In addition, since the oils and vitamins present in its seeds are highly oxidizable, losing their quality over time, it is ideal that you grind the seeds preferably before consumption.

If you do not want to work, you can buy the flaxseed already ground, but make sure that the packaging of the product is easily sealed and frosted, because light causes it to lose its properties easily.

In cold water or infusions

Another very effective way to consume flaxseed to take advantage of its nutrients is through cold water or infusions. In contact with water, flaxseed releases a kind of gelatinous gel that facilitates its digestion in the body.

To consume it this way, boil half a liter of water in a pot. Once it is boiling, turn off the heat and add 2 dessert spoons of flaxseed. Let it rest for 12 hours so that it releases a kind of thick gel. Then, consume the seeds in your cereals or add them in yogurt or fruit juice.

Oil

Flaxseed oil is a quick option for the inclusion of vitamins and good fats in your diet. Rich in omega 3 and 6, this oil is obtained through cold pressing of its seeds and is ideal for vegans, vegetarians and people who want to improve the intake of omega 3, essential for the functioning of brain and cardiovascular functions.

To use it, add a teaspoon to your salad. If you prefer, mix it with other oils or sauces, as it has a very strong nutty taste. Since it is rich in omega 3, only buy flaxseed oil that has dark glaze, to ensure the quality of this nutrient.

Remember that it should be kept inside the refrigerator and away from light once its package is opened. If you want to reduce the consumption of fats, flaxseed oil is contraindicated for you.

Add the seed to your routine and enjoy all the benefits of flaxseed!

As we have shown throughout the article, flaxseed is an extremely versatile element with many health benefits. Therefore, you should add its seeds to your routine so that you can enjoy all its benefits.

Although flaxseed may seem like a difficult food to access, it is not. In addition to being delicious and nutritious, it is an excellent plant-based source of omega-3s, which is why it has become increasingly popular among people who want to incorporate more of this powerful nutrient into their lives.

In addition, flaxseeds have numerous benefits that extend from controlling the body's glycemic index to improving the health of the intestinal tract and reducing menopausal symptoms. Although small, flaxseeds are powerful allies for a healthier life with more quality, so consider consuming them!