Nowadays, when we understand the value of our health once again with the pandemic, you will definitely encounter flaxseed, no matter which of the healthy life and diet recipes you look at. Although it may seem like a new trendy food, in fact, even ancient civilizations knew the benefits of flaxseed and put it at the center of healthy living. Another reason why flaxseed is so popular is that it aids in the weight loss process.
Although being healthy is everyone’s first priority, it is also important to get rid of our excess weight. Thanks to flaxseed, it is possible not to lose your health while losing weight. Of course, like all natural foods, it is extremely important to pay attention to some points and adjust the ratio well when using flaxseed. If you are meeting this food for the first time, let’s examine in all details what is flaxseed, what is it and what are its benefits.
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First, what is flaxseed?
Linen, the most common type of the flax family, is a plant that produces silky flowers with blue and yellow colors. The food we call flaxseed is the seeds of this plant. Since it is an extremely oily seed, it is generally used as animal feed after the oil is removed. It is rich in omega 3.
When we go back a little and examine the use of flaxseed in ancient civilizations, we come across ancient Egypt and China. Flaxseed, which was used in almost all Asian civilizations, including China, was considered one of the most important drugs in the field of medicine at that time. Because of these properties, it is used in alternative medicine even today.
What are flax seeds good for?
You can either consume flaxseed directly in the form of seeds or you can use the oil obtained by cold pressing method. Both have the same structural properties and therefore benefits, but when used directly as seeds or powdered by crushing, they will give a much more effective result in intestinal regulation and weight loss, since you add the fibers contained in them to your body.
In 7 grams of ground flaxseed, 37 calories, 2 grams of carbohydrates, 3 grams of fat, 2 grams of fiber, 1.3 grams of protein, together with 10 percent of your daily requirement of thiamine, 9 percent of copper, 8 percent of manganese, 4 percent It has about 3% of phosphorus, 3% of selenium, 3% of zinc, 2% of vitamin B6, 2% of iron and 2% of folate.
Let’s take a closer look at the benefits of flaxseed:
Protects your heart with omega 3 fatty acids:
The number one benefit of flaxseed for human health is that it has rich omega 3 fatty acids. When you regularly consume flaxseed, which contains omega 3 fatty acids, which we have mentioned in our previous article, you can minimize the risk of stroke as you protect your cardiovascular health as well as protecting your heart health.
It reduces the risk of cancer:
The active substance in the plants studied to fight cancer is lignan. The number of lignana in flaxseed is thousands of times higher than in other plants. In animal studies, it has been clearly seen that flaxseed prevents the growth of colorectal, skin, blood, lung, breast cancer cells. It is clear that there is great hope for its impact on humans, even as studies continue.
Thanks to its fibrous structure, it regulates your bowel movements:
There are 2 grams of fiber in a 7-ounce tablespoon of flaxseed. This ratio constitutes 5 percent of the daily fiber intake for men and 8 percent for women. Two different types of this fiber are fermented by intestinal bacteria and form an order. In addition to a healthy excretion, these fibers absorb water in the intestines, slowing digestion and preventing sudden drops and spikes in blood components.
Lowers your cholesterol levels:
A one-month study was conducted on people with peripheral arterial disease. Throughout this study, all participants were given 4 tablespoons of flaxseed, equivalent to 30 grams per day. At the end of one month, the bad cholesterol rate of the participants decreased by 15 percent. In a longer-term study, participants were given the same amount of flaxseed and had a significant reduction in total cholesterol. The cholesterol-lowering effect of flaxseed is thought to be due to the fibers it has.
Controls blood pressure:
A 12-week study was conducted on blood pressure patients with high blood pressure. Throughout this study, participants were given 4 tablespoons of 30 grams of flaxseed daily. At the end of this period, a significant decrease was observed in the blood pressure of the participants. In a different study, patients who regularly consumed the same amount of flaxseed for more than 3 months had a 2 mm Hg decrease in blood pressure. This seemingly small decrease reduces deaths from heart disease by 15 percent.
Regulates your blood sugar:
Flaxseed has a significant positive effect on type 1 and type 2 diabetes caused by irregularity in blood sugar. It is thought that the positive effect of flaxseed, which has the ability to prevent insulin resistance, is due to the fibers in it. The fibers in it slow down the absorption of sugar in the blood, preventing sudden drops and rises. For this reason, it is recommended to consume the seed itself directly instead of the oil in order to get all the fiber.
Provides weight control:
In one study, participants drank tablets containing 2.5 grams of flaxseed. It was observed that the participants who took flaxseed had a decreased feeling of hunger and appetite. Since it slows down digestion, it creates a feeling of fullness and controls one’s appetite. When consumed regularly, it has also been found to have positive effects in melting belly fat.
Adds flavor to your meals:
- You can add flaxseed powder to your water or drinks.
- You can make a dressing for your salads with linseed oil.
- You can mix the powder or the seed directly with yogurt and eat it.
- You can add it to cookies, cakes and breads.
- You can mix it with eggs and make an omelet.
- You can use it as a seasoning for meatballs.
Things to consider when consuming flaxseed:
Even if it is used in different proportions in the studies, the amount of flaxseed that an adult should take daily is a maximum of 7 grams, ie 1 tablespoon. Too much can cause gas and bloating. If you have one of the following conditions, do not neglect to consult your doctor before consuming flaxseed;
- If you are using blood thinners
- If you are taking antiplatelet medication
- If you are on hormone therapy
- If you have hormone-sensitive cancer
- if you are pregnant
- if you are breastfeeding
- If you have an allergic body
We talked about the details you need to know about this miraculous food by answering questions such as what is flaxseed, whose benefits to human health have been known for thousands of years, what is it for, what are its benefits. Even if there is no side effect when used at a certain rate, do not forget to go to the nearest health institution and get the most accurate and specific information from a specialist doctor before you start using it regularly. You can share your thoughts on the subject in the comments.
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