Flaxseed
First cultivated in Egypt and spread around the world, flaxseed has recently become popular among healthy foods. Flaxseed, which has many benefits for the body thanks to its nutritional components, comes from the flax plant, which belongs to the linaceae plant family. The flax plant, which is a single-stemmed and annual plant, has grayish green leaves and blue flowers. Flaxseed, which has 37 calories in 1 tablespoon and contains approximately 2 grams of fiber, is known as a food rich in Omega-3 fatty acids. Since flaxseeds are difficult to digest, they should be consumed ground.
What are the Nutritional Values of Flaxseed?
According to the data announced by the United States Department of Agriculture The nutritional values of a tablespoon of ground flaxseed weighing 7 grams are as follows:
- Energy: 37.4 calories
- Protein: 1.28 g
- Fat: 2.95 g
- Phosphorus: 44.9 mg
- Folate: 6.09 micrograms (mcg)
- Carbohydrate: 2.02 g
- Fiber: 1.91 g
- Calcium: 17.8 mg
- Magnesium: 27.4 mg
- Potassium: 56.9 mg
- Lutein and Zeaxanthin: 45.6 mcg
What are the benefits of flaxseed?
Flaxseed is an antioxidant depot
Flaxseed is richer in antioxidants than other foods. Since it contains fatty acids, Omega 3, ALA (alpha-linolenic acid), fiber and lignans, it plays an important role in protecting against diseases by increasing the body's resistance.
Rich in omega-3 fatty acids
Flaxseed is an excellent source of alpha-linolenic acid, a type of omega-3 fatty acid that is important for heart health and is found primarily in plant foods.
What's more, flaxseed contains two types of fiber, soluble and insoluble, which are fermented by the bacteria in your gut to support bowel health and improve bowel regularity. Soluble fiber absorbs water in the intestines and slows down digestion.
Helps lower cholesterol
The American Heart Association (AHA) recommends eating more fiber and omega-3 foods to protect your heart health. . This has been shown to be effective in lowering cholesterol. .
Flaxseed is good for constipation
. Mixing 2 grams of ground flaxseed with 150 ml of water and consuming it 2-3 times a day can begin to produce effective results in intestinal discomfort.
Adjusts blood pressure balance
According to a study published in the journal Clinical Nutrition in 2016 for flaxseed, consuming flaxseed is effective in reducing both systolic (the pressure exerted on the vessel wall by the blood ejected from the heart to the veins when the heart contracts) and diastolic (the pressure still present on the vessel wall when the heart relaxes).
Supports the digestive system
Since flaxseeds also act as a natural laxative, they can be added to the diet plan and play an effective role in supporting the digestive system by increasing the frequency of movement in the intestines. Consuming flaxseeds in their entire form may cause digestive problems for those who are not used to consuming foods containing fiber. This causes bloating, abdominal pain and nausea. For this reason, it would be best to start consuming flaxseed in small doses.
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Balances blood sugar
Since flaxseed contains high levels of fiber, it takes a long time to digest and can slow down the release of sugar in the bloodstream. Insoluble fibers, on the other hand, contain lignans, which are effective in balancing blood sugar and are beneficial for heart health. According to research, consuming 10-20 grams of flaxseed per day helps balance blood sugar.
Helps improve skin health by nourishing the skin
In addition to its positive effects on general body health, flaxseed is also good for skin health. It contains lignans and antioxidants, which prevent sagging and tighten the skin. In addition, flaxseed also contains fatty acids that nourish and moisturize the skin.
Being a satiating agent makes it usable for diets
The fibers in flaxseed, which is a common food source especially in diet lists, become gel-like when combined with water. This delays hunger and ensures that the feeling of satiety continues. .
How to Use Flaxseed?
Consuming flaxseed in ground form is very important in terms of digestion. Flaxseed can be consumed in powder form by adding it to various recipes. Here are the ways to consume flaxseed:
- You can add flaxseed powder to water or beneficial drinks you will make.
- You can consume it by mixing it into yogurt, adding it to cookies, cakes or breads before cooking.
- You can eat it healthily by adding flaxseed to meat or vegetable patties.
