Fiber rich flax seeds
Suitable for vegetarians
The benefits of flax seeds
1. Rich in nutrients
The linen seeds are part of the oldest agricultural cultures in the world. There are two types, brown and gold, both being as nutritious. Only a serving offers a good amount of protein, fiber and omega-3 fatty acids, along with several important vitamins and minerals.
One spoon (7 grams) of the ground flax seeds contains:
Calories: 37, carbohydrates: 2 grams, fats: 3 grams, fiber: 2 grams, protein: 1.3 grams, thiamine: 10% of the recommended daily dose (DZR), copper: 9% of DZR, manganese: 8% of DZR, magnesium: 7% of DZR, phosphorus: 4% of DZR, selenium: 3% of DZR, Zinc: 3% From DZR, vitamin B6: 2% of DZR, iron: 2% of DZR, folic acid: 2% of DZR.
The flax seeds are especially rich in thiamine, a vitamin B that plays a key role in energy metabolism and in cell function.
2. Rich in Omega-3 fatty acids
Flax seeds are an excellent source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that contributes to heart health and found mainly in foods of vegetable origin. That is one of the two essential fatty acids that you have to get from the diet, because the body does not produce. Each tablespoon of ground flax seeds contains about 1.8 grams of omega-3s of vegetable origin.
3. Rich in dietary fiber
Only one tablespoon (7 grams) of twin seeds contains 2 grams of fiber, which represents about 5% and 8% of the recommended daily intake for men and women respectively. In addition, the flax seeds contain two types of fiber: soluble and insoluble - which are fermented by intestinal bacteria to support the health of the intestines and to improve intestinal peristalitism. While soluble fiber absorbs water from the intestine and contributes to slowing down digestion which can help regulate blood sugar and cholesterol levels, insoluble fiber adds volume to the chair, which can help prevent constipation and promote regular intestinal movements.
4. Can decrease cholesterol levels
Flax seeds can also help regulate cholesterol levels. These potential effects can be due to fiber from flax seeds, which bind to biliary salts before being removed from the body. To renew these biliary salts, cholesterol is extracted from the blood to the liver, resulting in lower levels.
5. Can contribute to regulating blood sugar levels
The flax seeds can contribute to the regulation of blood sugar levels and promote blood sugar control. This potential effect can be attributed to the soluble fiber content of this seed.
6. It may help you to manage your weight
Several studies suggest that flax seeds can help managing weight. This is probably due to the fact that soluble fibers can contribute to slowing down digestion and increasing the sensation of satiety.
7. Can contribute to reducing inflammation
Two components of flax seeds, ALA and lignans can contribute to reducing inflammation by blocking the release of certain pro-inflammatory agents in the body.
8. Versatile and easy to use
Both flax seeds and linen oil are easy to use and can be added to a variety of food recipes. Here are some simple ways to increase their contribution:
Add linen-flap powder or add it to smoothies.
Add a little flax oil over fresh salads instead of dressing for salad.
Sprinkle flax seeds over hot or cold cereals for fiber and additional aroma.
You can mix flax seeds in your favorite yogurt.
Give a healthy note to the pastry products, mixing flaxseed seeds, muffins or bread.
Combine flaxseed seeds to get a simple egg substitute.
Incorporates the seeds in the meat or vegetables.
Here are some tips on how to add these small seeds to your daily diet.
Consume the grinders. Macinati seeds are much easier to digest than the whole ones. This is partially due to the fact that the intestine cannot digest the "hard" exterior of the whole seeds. However, you can buy seeds of the whole, which you can grind in a coffee grinder and then store in a sealed container.
Flax oil is usually produced by cold pressing, which helps to extract the oil from the seeds effectively. Because this oil is very sensitive to heat and light, it is advisable to keep it in dark glass containers and store it in a dark and cool place. Because some of the nutrients of flax oil are sensitive to heat, it is not suitable for high temperatures, such as frying. However, some studies show that easy frying up to 177 ° C has not reduced the quality of the oil. It is important to mention that the linen oil contains more than the ground seeds. Only one tablespoon (7 grams) of the ground flax seeds contains 1.6 grams of that, while one tablespoon (14 grams) of the linen contains about 7 grams
However, flax seeds contain a lot of other beneficial nutrients that are not found in oil, such as fibers. In order to fully take advantage of the benefits of this food, the ground seeds should be the first option.
Precautions and side effects
Although flax seeds are associated with many health benefits, there are some negative aspects to consider. First of all, it is important to keep in mind that the grinders are rich in fiber, each 2 grams in each spoon (7 grams).
● Although food fibers are beneficial, rapid increase in contribution can lead to digestive problems, including bloating and gases.
● Although they are rare, allergic reactions to flax seeds and flax oil have been reported.
● In addition, flax seeds can interact with several drugs, including anticoagulants and platelet anti -aggregating drugs.
● Due to the fact that certain linen compounds can imitate the effects of estrogen, people in hormonal therapy should talk to their doctor before adding them to their diet. It is also recommended caution if there is a pregnancy or breastfeeding.