Flax seed or flaxseed provides a complex of vitamins and nutritional profile and has
a positive effect on the body. flexseed have high content of Omega 3 fatty acids support
brain function, important antioxidants protect against dangerous pathogens and
containing fibers promote digestion. Flaxseed also helps you lose weight very
well, rid the body of toxins and help to reduce the consumption of sugar and
cravings.
Flax seeds are small, oval seeds of the flax plant annuals. They have a yellow or brown shell and can be used as-pressed oil either entirely, or broken. Flaxseed taste nutty and are among the most highly concentrated vegetable omega-3 sources. They contain 50 to 60 percent of this precious fat.
Benefits of Flax seeds -Is Flaxseed Healthy?
Flaxseed provide a wide range of important health-promoting nutrients, such as healthy fats, antioxidants, B vitamins, fiber, protein, potassium and a group of phytoestrogens, lignans called. All of these nutrients help the body functions in a natural way and help to eliminate malfunctions.
The Omega 3 fatty acids in flaxseed help to
reduce total cholesterol and bad (LDL) cholesterol levels, while the good (HDL)
cholesterol levels to increase. The fiber and monounsaturated fatty acids in
flax seed have a positive effect on the blood vessels. They improve the blood
lipid profile (blood fat levels), anti-inflammatory and anti-oxidants protect
against cell damage.
The lignans in flax seeds belong to the class of
phytoestrogens and also possess anoxidative properties. Flaxseed contains
lignans significantly more than sesame seeds, sunflower seeds, cashews and
peanuts.
The small brown seeds also provide a lot of
vitamin E and are particularly rich in gamma-tocopherol. The Vitamin E is a
fat-soluble antioxidant that protects cell membranes and the skin from harmful
oxygen free radicals.
The flaxseed provide many important B vitamins
such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B6 and folic
acid. Thiamine is an essential cofactor for the metabolism of carbohydrates and
prevents the beriberi disease. Folic acid protects against neural tube defects
during pregnancy the fetus. Flaxseed also offer a wide range of minerals, such
as manganese, potassium, calcium, iron, magnesium, zinc and selenium.
Flaxseed Nutritional information
Flaxseed calories
Like other oilseeds are flaxseed a very high calorie foods. 100 grams of flaxseed contain 534 calories. The reason for this lies in the number of calories high fat content. About 70% of total calories are covered by good fats.
Flaxseed Omega 3 fatty acids
The seeds inside the flaxseed is composed various fatty acids. The alpha-linolenic acid covers about 50% of these fats and belongs to the group of polyunsaturated omega 3 fatty acids.
Omega 3 fatty acids are extremely important for the development of brain and nerve cells, helping to reduce total and bad (LDL) cholesterol in the blood. Omega 3 fatty acids also have anti-inflammatory and serve the body as an important energy source.
The high content of omega-3 fatty acids in the body also affects the ratio of omega 6 fatty acids to omega-3 fatty acids. An excess of omega 6 fatty acids in the body makes for inflammation. The Omega 3 fatty acids help balance this ratio, thereby preventing inflammatory diseases such as rheumatoid arthritis or autoimmune diseases.
Two tablespoons of flaxseed contain about 3.6
grams of plant omega 3 fatty acids.
Flaxseed lignans contain
Flaxseed contain compared to other vegetable sources 75 to 800 times more lignans. Lignans are located in the hull of the flaxseed and can be better absorbed by crushing. The linseed oil contains very little to no lignans in contrast to linseed. The linseed oil is separated in the oil pressure of the fibers, eliminating the shell. Some are enriched with linseed lignans.
Lignans are phytonutrients and have an antioxidant effect. They protect cells from dangerous free radicals, which can damage cells and genetic material. In addition, lignans prevent plaque formation in the blood vessels and reduce harmful blood cholesterol. They have a positive effect in diseases of the coronary arteries and have a strong influence on the hormone levels.
Help lignans, a hormone deficiency and hormone excess rebalance. They affect the enzymes which are integrated in hormone metabolism, which makes them appear in hormonally related diseases. In women, the lignans promote fertility, relieve menopausal symptoms and menstrual problems. In men, the lignans protect against prostate enlargement.
Lignans act as phytoestrogens. You dock to the estrogen receptors, thereby helping to harmonize the hormonal balance and balance. Is there a lack of estrogen, lignans have estrogen-like effect, with a hormone excess hormone receptors are blocked.
Flaxseed antioxidants
Flaxseed contains many polyphenols, which are a very important and
powerful group of antioxidants. The antioxidant effect of flaxseed has a
preventive effect against cardiovascular diseases and is able to reduce insulin
resistance.
Flaxseed fiber
Flax seeds are rich in soluble and insoluble fiber.
Soluble fiber dissolve in water and form a gel-like substance. They help
to reduce cholesterol and regulate blood sugar levels. In the gel-like
substance of flaxseed arabinoxylan and Galactoxylans contained. These prevent
the excessively fast emptying of the stomach contents into the small intestine,
whereby the absorption of certain nutrients is improved.
Insoluble fiber, however binding the digested food in itself, promote
satiety and support healthy digestion. They act against constipation and help
harmful toxins from the body addition
to transport.
Flaxseed Benefits and effects
Linseed or flax seed protect the cardiovascular system
The alpha-linolenic acid (ALA) in flaxseed prevented in the body
excessive inflammation and protects the blood vessels against inflammation
damage. By the regular consumption of flaxseed, blood flow is improved and
reduces the risk of cardiovascular diseases.
In flaxseed also want to include the anti-inflammatory eicosapentaenoic
acid (EPA) and docosapentaenoic (DPA). Both belong to the group of omega 3
fatty acids and support the viscosity of the blood and contribute to the health
of the blood vessels in.
Flaxseed for hypertension
The Omega 3 fatty acids in flaxseed help to regulate blood pressure and
reduce the risk for the development of high blood pressure. They reduce
inflammation in the blood vessels, which reduces blood vessel wall damage and
blood flow is improved. With regular consumption, they also help to alleviate
various hypertension symptoms such as headache.
Flaxseed reduce cholesterol
Flaxseed reduce in a natural way the cholesterol level. Too high and
untreated cholesterol can clog arteries and cause as a result of a stroke or
heart attack.
Flaxseed contain fiber, which promote excretion of cholesterol through
the chair and thus reduce the dangerous cholesterol levels. At the same time
they reduce the risk of cardiovascular problems and support the proper
functioning of the intestine.
Already 2 tablespoons flaxseed per day provide 4 grams of fiber. These
reduce the bad (LDL) cholesterol, while increasing the good (HDL) cholesterol.
Flaxseed regulate blood sugar levels
Flaxseed improve blood sugar levels and decrease with the help of
important antioxidants, insulin resistance, thereby protecting against the
development of diabetes.
Flaxseed also have a very low glycemic index, causing the blood sugar
level is increased slowly, and dangerous blood sugar fluctuations can be
prevented. At the same time because of the numerous fiber flaxseed provide for
a long-lasting feeling of satiety. Thereby a hunger is reduced to Sweet and
facilitates the removal.
Flaxseed help Slimming and weight loss
Flaxseed help you lose weight. You increase satiety, reduce cravings and
promote with the Omega 3 fatty acids, the fat burning.
The lecithin content in flaxseed dissolved in the digestive tract, the
unhealthy fats from the diet. In a next step, these fats are linked to the
fiber and also transported from the body. This prevents that these fats can be
stored as body fat.
Flaxseed against inflammation
The antioxidant and anti-inflammatory effect of the flax seed not only
has a positive effect on the cardiovascular system. Flaxseed also act against
the cell-damaging oxidative stress and against various inflammations in the
body. They protect against the development of insulin resistance, type 2
diabetes, asthma, obesity and the metabolic syndrome.
The mineral manganese, polyphenols, lignans and Secoisolariciresinol in
flaxseed have antioxidant effects. they decrease the lipid peroxidation and the
presence of reactive oxygen species (ROS) in the blood.
The lignans in flaxseed protect the blood vessels against inflammatory
damage and stimulate the formation of the platelet activating factor (PAF) on.
This reduces the risk of excessive inflammation in the blood. Lignans and
alpha-linolenic acid also reduce C-reactive protein (CRP) to about 10-15%. CRP
is a protein which (especially the cardiovascular system) increases in
inflammation in the body.
Flaxseed digestion
The high fiber content in flax seed, including the slime-forming
function delays the emptying of the stomach contents into the small intestine.
Thereby, the intestinal absorption of nutrients is enhanced. The many dietary
fibers also help the passage of chyme through the intestines to pacify and
normalize. The lignans in flax seeds also reduce the risk of the emergence of
cancer.
Flaxseed Constipation
Linseed for a strong immune system
The numerous Omega 3 fatty acids in flaxseed protect the body against
bacteria and viruses. The antioxidants protect the body from harmful
additionally cell-damaging free radicals and simultaneously act
anti-inflammatory. Thus, the body's defense is improved, strengthened the
immune system and prevents the development of asthma.
Flaxseed support the female hormone balance
Linseed or flaxseed are best source of lignans. Lignans help balance the female
hormones to increase fertility and to relieve menopausal symptoms effectively.
Flaxseed pregnancy
The lignans in flaxseed have an estrogen-like effect. They stimulate the
contraction of the uterus and promote the monthly menstruation. This effect on
the uterus is undesirable in the first few weeks of pregnancy and can lead to
premature birth. For this reason, the consumption of flaxseed should be avoided
during the first weeks of pregnancy (also foods that contain flaxseed, such as
yogurt, breads, muffins, cookies, ...).
From the 34th week of pregnancy, however, consummate support flaxseed
pregnancy. They help against unpleasant blockages of a pregnant woman,
stimulate contractions and may therefore speed up the birth.
The flaxseed also promote the production of mucus in the vagina, so that
the second stage and the birth easier.
The dosage of linseed should be determined by the doctor during
pregnancy.
Flax seed for menopausal symptoms
Flaxseed (not flaxseed oil) help for menopausal symptoms. Approximately
40 grams of flaxseed per day to improve the symptoms of menopause. Similar to a
hormone replacement therapy the symptoms, such as hot flashes, night sweats,
mood swings, vaginal dryness can be alleviated and a protected front of a
hormonally induced bone loss.
Flaxseed Side Effects
Flaxseed indigestion
The consumption of flaxseed is generally regarded as safe. If the
flaxseed however consumed in excess or too little water, it can lead to
constipation. This is due to the insoluble fiber. They bind the digested food
per se and need sufficient liquid to be transported out from the intestine.
The ingredients of flaxseed can also cause diarrhea, intestinal cramps
and bloating in a non-optimal consumption.
For this reason, the consumption of flaxseed should be started slowly
and slowly increased gradually. This can be avoided unpleasant effects like
cramping, bloating and diarrhea.
Flaxseed pregnancy
Pregnant (up to the 34th week of pregnancy) or nursing women should
avoid the consumption of flaxseed or flaxseed consume only under the
supervision of your doctor. This is due to possible estrogen-like interactions
that can affect a pregnancy.
Potential interactions
Are medications or supplements taken regularly, should be held prior to
consumption of flaxseed with the responsible physician consultation. Flaxseed
can block the normal absorption of drugs.
Generally, it is important to take the drug at least one hour before or
two hours after eating the flaxseed. Flaxseed and flaxseed oil can interact
with medications such as blood thinners, non-steroidal anti-inflammatory drugs
(NSAIDs), analgesics, hormone treatments and medicines for high blood pressure,
cholesterol and diabetes. Likewise, the consumption of flaxseed or linseed oil
should be initiated with caution when taking the dietary supplements such as
St. John's wort and valerian.
Diseases and Flaxseed
Women with breast, uterine and ovarian cancer or endometriosis should
hold against the consumption of flaxseed with their physician consultation. The
estrogen-like effects of flaxseed may have an impact on hormone therapy.
Likewise, people with a bowel obstruction, inflamed colon or esophagus
narrowed should begin eating the flaxseed only under the supervision of your
doctor.
The consumption of unripe flaxseed should be avoided. Immature linseed
can be toxic.
Flaxseed dosage
Flaxseed Dosage Adults
Flaxseed have like any high-fiber foods affect digestion. For this
reason, the consumption of flaxseed with a small amount (1 tablespoon coarsely
ground flaxseed per day, for example) should be launched and gradually
increased if needed. In order to better absorb the nutrients of flaxseed,
flaxseed should be broken prior to consumption.
To avoid unpleasant side effects, plenty of water should be drunk at
every consumption of flaxseed products. (About 1 glass of water per 1
tablespoon of flaxseed)
Flaxseed dosage Children
The dosage can vary in children because of the size and weight. For an
individual dose of competent pediatrician should be asked.
Linseed oil (= linseed oil) dosage
Consumption of linseed oil should be (for example, 2 teaspoons of
flaxseed oil per day) started with a small amount and gradually increased if
needed. One tablespoon of flaxseed oil contains about 7 grams of
alpha-linolenic acid.
Buy Flaxseed
The market offers a variety of flaxseed products. Whole flaxseed,
crushed linseed, linseed oil or flaxseed capsules.
Especially in health food stores and on the Internet are brown and
yellow linseed find. Both have a similar nutrient composition.
Whole and crushed flaxseed have different advantages.
The consumption of crushed flaxseed generally increases digestibility
but has after opening only a shelf life of 6-16 weeks.
Whole flaxseed can be difficult to chew, so the nutrients can not be
optimally absorbed by the body and flaxseed are again completely excreted.
Whole flax seeds have a shelf life of 6-12 months. If whole flaxseed bought,
they can be broken by using a coffee or spice grinder. This digestibility
improved.
Acquired crushed flaxseed are after crushing often flushed with a gas
and packaged in a vacuum-sealed bag sunscreen. This prevents rapid oxidation
and rancidity a.
Whole flax seeds are predominantly packed in an airtight container.
Flaxseed Buying Tips
- To capture the full nutrient dense, whole flaxseed should be independently purchased and this ground with a blender, a coffee grinder or spice grinder.
- Flaxseed should not have a shelf life of about 1 year of purchase. Old flaxseed lose taste and nutritional density.
- Vacuum packed flaxseed prevent before opening the contact with oxygen and thus the oxidation.
- Tasting the flaxseed bitter, they are rancid. Fresh flaxseed have a slightly nutty flavor.
Flaxseed Storage
Crushed and whole flaxseed should be kept after opening in an airtight
container in the refrigerator.
Are the flaxseed once ground, they are much more susceptible to
oxidation and spoil faster. The reason for the oxidation lies in the high
content of fatty acids.
If whole flaxseed crushed at home with a little spice or coffee grinder,
they should be stored in an airtight container in the refrigerator. Preferably,
a dark glass should be used in order to protect from light irradiation.
Crushed flax seeds are cooled after opening approximately 6-16 weeks.
Whole flax seeds are usually 6-12 months. Are they stored in an airtight
container in a dark, cool and dry place, its shelf life may be extended to 1-2
years.
Buyer and storage flaxseed should be protected from moisture.
The flaxseed oil is particularly perishable and should always be
purchased in a dark bottle and store in a refrigerator. Linseed oil has a sweet
nutty taste and should not be used for cooking. Heat the linseed oil begins to
oxidize rapidly, thereby losing important nutrients. The linseed oil can be
added after cooking in a variety of dishes.
Flaxseed application and preparation
In order to improve the digestibility and nutrient uptake of flax seeds,
they should be broken in a blender, a coffee or spice grinder.
The soluble fiber in flaxseed crushed thicken liquids and are often used
as egg replacer. Especially in baked goods, the flaxseed suitable as a binder.
Fast flaxseed Preparations Ideas
Crushed flaxseed suit various dishes and drinks:
- add in hot or cold drinks
- sprinkle on hot or cold pastries
- enter into homemade muffins, cookies or bread with it
- mix into cereal or in a yogurt
- Smoothies give in to
- give up cooked vegetables to get a nutty flavor
Important note: After the consumption of flaxseed sufficient water
should be drunk in order to avoid blockages.
Health is tasty
Healthy foods to incorporate into the diet is often easier than one
thinks. The Recipes Plus program makes health an adventure. Combinations of
healthy and nutritious foods enliven everyday life, provide more energy and joy
while eating. Because food is supposed to be not only healthy but taste, give
strength and make them happy.
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