Flax seeds, along with chia, sesame or sunflower seeds, have been gaining prominence in recent years as an element to take into account in our diet thanks to their nutritional values. And is that There are many advantages that its habitual consumption can bring to our organism. Let’s review in this article its properties, health benefits, as well as the ways to consume them.
Properties of flax seeds
Flax seeds, also known as linseed, are extracted from the flax plant (Linum usitatissimum), from which textile fibers known by the same name also come out. Flax seeds have three main nutritional properties:
- The first is your high content in linolenic acid, one of the Omega-3 fatty acids (part of unsaturated fats that can be beneficial for our body). Thus, for every 100 grams of flax seeds there are about 22 grams of omega 3 and the oil has about 53% of this healthy fat.
- Another of the nutritional properties of flax seeds is the presence of lignans, fiber-like compounds so they provide multiple benefits for digestion and are also antioxidants. On the other hand, flaxseed also contains mucilages, fibers that when dissolved in water form a gel with a very beneficial effect on the intestinal tract.
- And the third great property of flax seeds is their contribution in vitamin B1, a nutrient that participates in the processes of energy production from food and is essential for the health of the heart and nervous system. In this sense, with the consumption of 15 grams of seeds we manage to cover about 15% of the daily needs.
Flax benefits
The three nutritional properties described act to achieve:
- Accelerate intestinal transit and combat constipation in addition to having a prebiotic effect that favors the intestinal flora.
- Reduce different cardiovascular risk factors Thanks to its phenolic compounds and its antioxidant properties, as well as its fiber and its good fats since they have a lipid-lowering effect (lowers the levels of lipids in the blood). An example is the control of high blood pressure
- Reduce the incidence and proliferation of tumors Thanks to its lignans that have antioxidant and estrogen properties, which help reduce the risk of cancer (especially breast cancer in postmenopausal women).
- Control blood sugar Due to its insoluble fiber content, it is an ally for diabetic people.
- Lose weight (or control it) due to its fiber content which helps reduce hunger and provides a feeling of satiety.
- Reduce inflammation due to its high mucilage content and thanks to the anti-inflammatory properties of omega 3 fatty acids. In this way, it reduces inflammation in the bladder, kidneys and urethra or in the stomach and intestines.
How to take flax seeds
Most nutrition experts recommend ground flax because it is easier to digest. The whole flaxseed can pass through the intestine undigested so we would not take advantage of all the benefits.
In this sense, it is possible to buy seeds already ground, but they do not last more than six weeks in the refrigerator so it is best to grind the seeds whole with a coffee or spice grinder just before eating. The whole seeds can be kept in the refrigerator or in a cool, dark and dry place for 12 months.
Another option, in addition to oil, is germinate the seeds that can be included in salads and other dishes. You just have to soak the seeds for about 8 hours, drain them and store them a little damp in a jar covered with gauze (or a germinator) and wait about 7 or 8 days. Once germinated we can keep them up to five days in the fridge.
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