Flaxseed is one of the most popular healthy foods in recent years. The flax plant contains many beneficial components that can be used raw or ground. Flaxseed is a rich source of protein, fiber, healthy fats, vitamins and minerals. Therefore, it can help protect against many chronic health problems such as heart disease, diabetes, obesity and some types of cancer. It also has benefits for digestive system health thanks to its fiber content.
What is flaxseed?
Flaxseed is the seeds of the flax plant and has become popular in recent years for its various health benefits. The flax plant is cultivated as an agricultural product, and its seeds are often used for the production of flax oil. Flaxseed is rich in nutrients such as omega-3 fatty acids, fiber, protein, minerals and antioxidants. Therefore, it offers a variety of health benefits. For example, omega-3 fatty acids support heart health and reduce inflammation, while fiber regulates healthy digestion and cholesterol levels.
Flaxseed contains a compound that is thought to reduce the risk of cancer due to its high lignan content. Lignans are estrogen-like compounds of plants and may be particularly effective in reducing the risk of breast cancer. In addition, flaxseed lowers blood sugar, aids weight loss and supports the immune system. However, consumption of flaxseed may cause gastrointestinal upset in some people and may interact with blood-thinning medications. For this reason, especially pregnant women, people with blood clotting problems and people using other drugs should consult their doctor before use.
Flaxseed contains high amounts of fiber. These fibers support digestive system health and can prevent problems such as constipation. It also gives a feeling of satiety and can help with weight control. It is a source of omega-3 fatty acids called alpha-linolenic acid (ALA). Omega-3 fatty acids may reduce the risk of heart disease, support brain health and reduce inflammation. The benefits of flaxseed are as follows:
- Flaxseed is rich in antioxidants. Antioxidants can prevent cells from being damaged and damaged cells from forming.
- It can regulate blood sugar and increase insulin sensitivity. Therefore, it is beneficial for diabetics.
- Contains prebiotics that support gut health. Prebiotics encourage the growth of beneficial bacteria in the gut and can help with digestive issues.
- It contains minerals such as calcium, magnesium and phosphorus, which are important for bones. These minerals can support bone health and reduce the risk of osteoporosis.
- Flaxseed contains antioxidants such as vitamin E, which are beneficial for skin health. It also preserves the moisture of the skin and can help reduce problems such as acne.
These benefits of flaxseed can be obtained with its regular consumption. However, it is recommended to consult your doctor before consuming flaxseed.
How to use flaxseed?
“How to eat flaxseed?” Many different answers can be given to the question. Flaxseed can be consumed raw. You can mix it with foods like yogurt, fruit or granola to add to your daily diet. It can be used in pastries such as bread, cakes, cookies, or in soups, salads, smoothies. Flaxseed oil can also be used. It can be used as a dressing for salads or when frying. However, it is recommended not to be exposed to high temperatures.
Flaxseed milk can be used as a plant-based milk alternative. You can add it to drinks or oatmeal. Flaxseed is also used in various supplements. Supplements sold as capsules, powders or liquid extracts may contain higher concentrations of omega-3 fatty acids and other nutrients. When using flaxseed, remember that the maximum amount that can be taken daily is 2-3 tablespoons. Excessive consumption can cause gastrointestinal disturbances, interactions with blood-thinning medications, as well as allergic reactions.
How to consume flaxseed?
Flaxseed can be consumed in many different ways. Flaxseed can be consumed raw. Flaxseed can be ground into powder and consumed in this way. Powdered flaxseed can be mixed into cakes, cookies, bread and other foods. The recommended amount for consumption of flaxseed is 2 tablespoons per day. However, this amount may vary according to the age, gender and health status of the person. It is important to consult your doctor before consuming flaxseed, especially if you have a chronic health problem. Flaxseed recipes are quite diverse and it is possible for everyone to find a recipe that suits their taste. Here are some easy flaxseed recipes you can try:
- Flax Smoothie: Blend a handful of spinach, a banana, half a glass of milk or almond milk, a tablespoon of flaxseed, and a few ice cubes. Flaxseed adds creaminess and extra nutrients to the smoothie.
- Flax Bread: Mix a glass of whole wheat flour, half a glass of flaxseed, half a glass of milk or almond milk, a teaspoon of salt and a packet of baking powder. Then add two eggs, a tablespoon of olive oil and a tablespoon of honey. Pour the mixture into a greased bread tin and bake in a 375°F (190°C) oven for 30-40 minutes.
- Flax Salad: Put a handful of baby spinach, an avocado, a tomato and a few slices of cucumber in a bowl. Add a tablespoon of flaxseed, a tablespoon of olive oil and a tablespoon of apple cider vinegar to it. Mix all the ingredients well and prepare a delicious and healthy salad.
- Flax Biscuit: Mix one glass of almond flour, half a glass of flaxseed, one teaspoon of salt, one teaspoon of baking soda, one tablespoon of honey and one egg. Pour the mixture onto a baking paper-lined tray and bake in a 350°F (175°C) oven for 15-20 minutes.
- Flax Granola: Mix one cup of oatmeal, half a cup of almonds, half a cup of cashews, one teaspoon of cinnamon, one tablespoon of honey and one tablespoon of flaxseed. Pour the mixture onto the baking sheet and bake in a 350°F (175°C) oven for 20-25 minutes. After cooking, let the granola cool and then put it in a bowl and add milk or yogurt to it.
What are the harms of flax seeds?
Although flaxseed provides many health benefits, it can be harmful for some people. Because flaxseed is rich in fiber, it can cause digestive problems in some people. They may experience problems such as constipation, bloating, gas and diarrhea. Therefore, it is important to avoid high consumption. Flaxseed has a blood-thinning effect. For this reason, those who use blood thinners or have bleeding disorders should consult their doctor before consuming flaxseed.
Some people may experience allergic reactions to flaxseed. These reactions may manifest with symptoms such as skin rash, itching, cough, watery eyes, runny nose and shortness of breath. The harms of flaxseed may vary according to the amount consumed, individual health status and the drugs used. Therefore, it is important to consult your doctor before consuming flaxseed. It is also recommended to avoid flaxseed consumption if you have a flaxseed allergy or have a serious health problem.
What is flaxseed used for?
Flaxseed is an added food for a healthy diet. It can be added to smoothies, yogurts, salads, breads or cakes. Flaxseed oil is also used for skin health or as an oil alternative used in cooking.
Why is flaxseed healthy?
Thanks to its high fiber content, flaxseed can support digestive health and help control weight by giving a feeling of satiety. It also has heart health benefits as it is rich in omega-3 fatty acids.
How to consume flaxseed?
Flaxseed can be consumed fresh or ground. Ground flaxseed can be easily added to smoothies or yogurts. Also, flaxseed oil can be used to add flavor to salads or meals.
Who is flaxseed not suitable for?
Flaxseed is generally safe for everyone but may not be suitable for some people. It is especially important to consult your doctor before consuming flaxseed. Pregnant or breastfeeding women, those with flaxseed allergy or intestinal problems should consult their doctor before consuming flaxseed, especially if they consume excessive amounts.