Rich in omega 3, flax seeds have a very pleasant nutty taste when eaten. Tour their health benefits and how to easily add them to your meals.
In the seed family good for health : THE linseed. On sale in organic stores or organic shelves of supermarkets, these small brown seeds have several benefits health. Pay attention, however, to do not abuse it, especially for the fragile stomachs.
Definition: what is flaxseed?
These small seeds to the small nutty flavor popular are made from flax (Linum usitatissimum)a plant herbaceous cultivated for millennia and probably native to asia. Particularly rich in alpha-linolenic acid, that is to say in omega-3, flax seeds are known to effectively combat constipation. Flaxseeds also help lower cholesterol and of fight stomach aches when they were crushed and then left for half an hour in water.
What are the health benefits of flax seeds?
- Particularly rich in fiber, flax seeds promote intestinal transit. They fight effectively against constipation without irritating the intestinal mucosa. Recipe in case of constipation : Put a teaspoon of flax seeds in a glass of water. Let stand overnight and drink in the morning upon waking.
- They are also distinguished by a interesting vegetable protein content (24%), a good iron capital and minerals (calcium, magnesium, potassium, phosphorus).
- They do not contain no gluten. This is a real plus for intolerant people!
- They protect your system cardiovascular. . The soluble fiber in flax seeds can lower blood cholesterol levels.
- They would warn some cancer (including that of the breast) thanks to their powerful antioxidants, lignans. Flaxseed is one of vegetable sources richest in lignans, providing up to 800 times more lignans than most other foods. Lignans are phytoestrogens, which help protect against certain types of cancer, including breast and colon cancers, by blocking the formation of tumours.
- They would also reduce the hot flashes according to one 2007 study*.
- Also, their richness in antioxidants is a real obstacle to premature aging skin.
- They also have a soothing effect on the skin in case of redness. Recipe for irritated skin: Pour water over the flax flour, mix to obtain a smooth paste. Let cool and apply on a one cm thick compress as a poultice up to three times a day.
- Flaxseed is gluten free.
What are the dangers of flax seeds?
Beyond a tablespoon, they are laxatives. To avoid in case of colonic diverticulitisin people who have undergone a digestive stoma or in case of bowel obstruction. If you want to use linseed oil, know that it should not be used only in seasoning, do not heat it and keep in the refrigerator for a maximum of 3 months. Linseed oil is not recommended for children less than 3 years old.
In what forms to consume flax seeds?
Linen is available in whole seeds, in oil or ground flax seeds with or without the envelope. The residual product, after extraction of the oil, is called “flax seed meal” and is sold in food markets.
A heaped tablespoon per day enough to cover daily omega-3 needs. However, do not lose sight of the fact that this consumption must also be accompanied by a reduction in the consumption of foods rich in omega-6. To best assimilate their benefits, consume them in ground or crushed form and store the grounds in an airtight container in the refrigerator to protect the fatty acids from oxidation. Stay at sprinkle your salads or at integrate into your dairy products or preparations. THE pre-soak (8 hours at least) also helps to better assimilate their minerals. Flaxseeds are not eaten cooked because they do not tolerate heat well.
- Consuming flax seeds in wholemeal bread or adding them to breakfast cereals
- Consuming flax seeds whole as an aperitif or in dishes.
- Consuming ground flax seeds and integrating them into desserts such as crumble. They can also replace an egg if mixed with 3 tablespoons of water.
What is the nutritional composition of flax seeds?
Those are sinks of polyunsaturated fatty acids, in particular ofOmega 3. These have the reputation of lowering bad cholesterol (LDL cholesterol) so they have a beneficial effect on the cardiovascular system. Without forgetting that they are essential for the synthesis of the fatty acids EPA and DHA which the heart and the nervous system need to function properly.
| NUTRIENTS | FLAX SEEDS: CONTENT PER 100 G |
|---|---|
| Proteins | 20.2g |
| Carbohydrates | 6.6g |
| – with sugar | 1.55g |
| Dietary fiber | 27.3g |
| Lipids | 36.6g |
| – of which cholesterol | 0.0mg |
| – of which saturates | 3.17g |
| – of which monounsaturated fatty acids | 6.51g |
| – of which polyunsaturated fatty acids | 24.9g |
| Water | 5.93g |
How many calories in flax seeds?
506 Cals/100g counter represented essentially by lipids. Even though they are composed of good fats, they are lipid nuggets so to consume with moderation.
What is linseed oil?
Linseed oil is produced by cold pressing the seeds to extract the oil. The oil is sold in brown bottles to guarantee its quality. It is important to use the oil before its expiration date and once the bottle is opened it should be refrigerated and used as recommended by the manufacturer, usually within 6 weeks.
- Flax seeds can be stored whole for a year in an airtight container and at room temperature.
- If they are ground, it is best to eat them directly or store them in the refrigerator.
- If they are soaked, the conservation should not exceed 3 days in the fridge.
Should you choose brown or golden flax seeds?
Brown or golden flax seeds, it’s a matter of taste: there is no real difference in terms of nutritional benefits. But choose them preferably from organic farming. You can easily find them in health and organic stores, or even in supermarkets.
- *Pilot evaluation of flaxseed for the management of hot flashes. Pruthi S, Thompson SL, et al. J Soc Integr Oncol. 2007 Summer;5(3):106-12.