Flaxseeds are the small, flat, and shiny seeds of the flax plant. They come in two main varieties: brown and golden. Both varieties offer similar health benefits and are distinguished primarily by their color. They have been part of the human diet for thousands of years and are considered superheroes among foods due to their exceptional nutritional composition.
Nutrient composition
Flax seeds are considered nutritional bombs and contain a variety of important ingredients:
- Fiber: Flaxseeds consist of about 25% fiber
- Omega-3 fatty acids: Flaxseeds are among the plant foods with the highest content of this fatty acid
- Protein: With about 25% protein content, they provide a good source of plant-based protein.
- Vitamins and minerals: They contain vitamin B1, B6 , vitamin E , magnesium, potassium, iron and zinc
Flaxseed and health
Flaxseed has numerous health benefits
Promotes digestion
Flaxseed is best known for its digestive properties. The soluble and insoluble fiber in flaxseed naturally supports digestion:
- Soluble fiber binds water and forms a gel-like mass that keeps stools supple.
- Insoluble fiber stimulates intestinal activity and prevents constipation.
It’s best to soak ground flaxseed in water for 30 minutes three times a day and then drink it. It’s important to drink at least 1.5 liters of water throughout the day. Otherwise, constipation and stomach discomfort can occur. A total of no more than 20 grams of flaxseed should be consumed.
Effects of linseed oil on the heart and circulation
Flaxseed oil contains a high proportion of alpha-linolenic acid, an omega-3 fatty acid that humans cannot produce themselves. Therefore, it must be obtained through food. Omega-3 fatty acids are considered to lower blood pressure and have anti-inflammatory properties.
Lingnans can reduce the risk of breast cancer.
Flaxseed also contains lignans. Various studies show that a diet rich in lignans can reduce the risk of breast cancer and mortality.
Preparation and storage of flaxseed
Flaxseeds have a wide range of culinary uses. To maximize their health benefits, they should be ground before consumption. Otherwise, they cannot be fully digested. Ground flaxseeds should be consumed promptly. Whole flaxseeds should always be soaked beforehand.
Preparation tips
- Muesli and yogurt: A tablespoon of crushed flaxseed in muesli or yogurt provides more fiber and omega-3 fatty acids.
- Smoothies: Flaxseeds can be mixed into smoothies to increase their nutritional value.
- Baked goods: Crushed flaxseed is a popular ingredient in bread, rolls, or pastries.
- Salads and soups: Whole flax seeds provide a crunchy bite.
Storage and shelf life
Flaxseed should be stored in a cool, dry place away from light. Ground flaxseed has a shorter shelf life, as it oxidizes more quickly upon contact with oxygen. Flaxseed oil should be refrigerated and used within a few weeks.
This is what you should consider when using flaxseed
Despite the many health benefits, there are some points to consider when consuming flaxseed:
- Bloating and feeling of fullness: This can occur with excessive consumption or insufficient fluid intake.
- Interactions: Flaxseed can interfere with the absorption of medications through the intestines. Therefore, there should be a gap of at least two to three hours between ingesting flaxseed and taking medication.
Flaxseed as a healthy enrichment
Flaxseeds are a true treasure of nature. Their unique combination of fiber, healthy fats, protein, and valuable micronutrients makes them a valuable component of a balanced diet. Regular, moderate consumption of flaxseeds can make a decisive contribution to health—a small superfood with a big impact.
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