Unlocking the superfood secrets of flaxseed: How this nutritional power punch can boost your health
Flaxseed comes from the common flax plant and can be found in various forms: ground, whole, or oil. When these seeds are soaked in water for a few minutes, they transform into a pudding-like consistency. This form is especially useful for treating diseases of the digestive tract and respiratory system.
2:05 PM EST, January 22, 2024
Linseed oil — a vault of valuable nutrients
It's important to note that flax contains unsaturated fatty acids that are prone to rapid oxidation, resulting in the loss of nutritional value. That's why purchasing whole flax and grinding it just before serving is recommended. If linseed oil is your preference, store it in a dark bottle, in a cool, dark place, preferably in the refrigerator. The maximum storage time for opened linseed oil is three months. In the store, always pay attention to how the product is stored.
Flaxseed is a nutrient-rich food that can greatly benefit our body's health. It mainly consists of fats (over 40 percent). Health-promoting, anti-inflammatory omega-3 fatty acids account for 60 percent of this total. Alpha-linolenic acid is the one found most in flaxseed, approximately 0.81 ounces per every 3.5 ounces of the product. Additionally, flaxseed is rich in oleic and linoleic acids. The smallest percentage of fats in it is omega-6 fatty acids, at about 15 percent.
Flaxseed is also a source of dietary fiber (over 1 ounce per 3.5 ounces), particularly the sort soluble in water that positively affects the digestive process. It aids in combating constipation. Beyond fiber, flaxseed also contains thiamine, riboflavin, niacin, and pyridoxine, which constitutes a complete spectrum of B vitamins. Furthermore, flaxseed is loaded with magnesium, calcium, phosphorus, and potassium.
Can everyone eat flaxseed?
Flaxseed has numerous health-promoting properties. It benefits the digestive system and is recommended for those with gastroesophageal reflux. Flaxseed creates a unique gel that protects the stomach lining. The gel it produces soothes the stomach, particularly during antibiotic therapy.
As a rich source of dietary fiber, flaxseed can speed up the intestinal passage while aiding digestion. The omega-3 fatty acids contained in it are beneficial for individuals with insulin resistance, hypothyroidism, and bone-joint system diseases, such as rheumatoid arthritis. These acids also improve the lipid profile and increase the level of healthy HDL cholesterol.
Omega-3 fatty acids are required for the correct functioning of vision and maintaining nerve conduction. They facilitate memory and concentration. They are also vital in preventing the development of neurodegenerative diseases, such as Parkinson's and Alzheimer's disease.
Flaxseed has a rich content of lignans, substances that belong to the group of phytoestrogens. These possess anti-inflammatory and anticancer properties. Their structure is similar to estrogens. Flaxseed is recommended for women during menopause to alleviate its associated symptoms. Lignans aid the proper functioning of the liver and intestines, which may help reduce the risk of colorectal cancer.
Flaxseed - helping achieve quality sleep
Interestingly, flaxseed is also high in protein. It boasts a rich composition of amino acids, including essential ones, which we must obtain through our diet. Some examples are lysine, leucine, valine, and isoleucine. Moreover, flaxseed provides an adequate amount of tryptophan, a precursor to serotonin - the so-called happiness hormone - and melatonin, which regulates sleep.
You can add flaxseed to a variety of dishes: shakes, smoothies, salads, and consume it soaked or ground in water, ready-made baked goods, or oats. Linseed oil can also be used, added to dishes in its cold form. It delivers a more intense flavor and serves as a valuable source of vitamin E.
