Flaxseed , sometimes called flaxseed, is a rich source of nutrients such as fiber, manganese, vitamin B1, alpha-linolenic acid, and omega-3 fatty acids.
The seed is taken from the flax tree, an ancient tree that grows in ancient Egypt and China. Flaxseed is a source of healthy fats, antioxidants, and fiber.
Recent research has shown that this egg can also be effective in reducing the risk of diabetes, cancer and heart disease.
In the eighth century, King Charlemagne strongly believed in the health benefits of flaxseed, so people loyal to him tended to consume it. And in order to make sure of this issue, he had passed a law in this case!
The Latin and scientific name for the flax tree, Linum usitatissimum , means “most useful.”
This article is part of a series of articles on the health benefits of popular foods. It includes the nutritional characteristics of flaxseed, the healing properties associated with eating it, and of course the side effects of this seed.
To get the most out of flaxseed, you should buy it ground, or at least grind it before consumption. Because whole seeds may be excreted through the gastrointestinal tract without being digested.
Nutritional characteristics of flaxseed
There are two main types of flaxseed, golden flaxseed and brown flaxseed . Their nutritional characteristics are very similar, and they both contain the same amount of omega-3 fatty acids.
The American Nutrition Association emphasizes the importance of this neglected nutrient. The association states that flaxseed is not only an excellent source of the two fatty acids needed for good health (ie, linoleic acid and alpha linolenic acid), but also a rich source of fiber, nutrients and vitamins.
Flaxseed also has very little cholesterol and sodium.
Nutritional value of flaxseed per 20 grams (or 2 tablespoons):
|Energy – 54.7 kcal (daily amount = 3%)||Carbohydrates – 3.0 g (daily amount = 1%)|
|Sugar – 0.2 grams||Dietary fiber – 2.8 grams (daily amount = 11%)|
|Fat – 4.3 grams (daily amount = 7%)||Saturated fat – 0.4 grams (daily amount = 2%)|
|Unsaturated fat – 0.8 g||Unsaturated fat – 2.9 grams|
|Protein – 1.9 grams (daily amount = 4%)||Thiamine (Vitamin B1) – 0.2 mg (daily amount = 11%)|
|Riboflavin 0.0 mg||Niacin (Vitamin B3) – 0.3 mg (daily amount = 2%)|
|Pantothenic acid (B5) – 0.1 mg (daily amount = 1%)||Vitamin B6 – 0.0 mg|
|Folate – 8.9 micrograms (daily amount = 2%)||Vitamin C – 0.1 mg (daily amount = 0%)|
|Calcium – 26.1 mg (daily amount = 3%)||Iron – 0.6 mg (daily amount = 3%)|
|Magnesium – 40.2 mg (daily amount = 10%)||Phosphorus – 65.8 mg (daily amount = 7%)|
|Potassium – 83.3 mg (daily amount = 2%)||Zinc – 0.4 mg (daily amount = 3%)|
Flaxseed is rich in:
Lignans are one of the major classes of phytoestrogens. It has chemical compounds similar to estrogen and has antioxidant properties, which can fight free radicals in your body. Flaxseed is one of the best sources of lignans (up to 0.3 grams per 100 grams).
In a study in the journal Critical Reviews, concluded that the diet contains lignans, can be very good for your health, especially if a lifetime to this diet sticking out.
Flaxseed is rich in soluble fiber (soluble in water) and insoluble fiber (insoluble in water). According to Mayo Clinic, soluble fiber dissolves in water and forms a gel-like substance that will help lower cholesterol and blood sugar.
While insoluble fiber, it is carried in your digestive system and will cause things to move quickly in your digestive tract. This way your digestion will be smooth.
Omega-3 fatty acids
This fat is one of the good fats and is very good for the heart. These essential acids for the body cannot be produced for the body and will only be supplied to the body through food.
Properties of flaxseed
The healing and healing properties of the essential oils , have long been known in ancient times. New research, however, shows that flaxseed can be the wonderful food that many claim.
Health benefits of flaxseed:
Consumption of flaxseed may protect you against breast, prostate and colon cancer. Flaxseed is thought to prevent malignant cells from attaching to other cells because it contains omega-3s, thus preventing cancer cells from growing.
In addition, lignans have anti-angiogenic properties and prevent the growth of tumors by forming blood vessels. An American study presented at the 34th Annual Meeting of the American Clinical Cancer Society found that flaxseed consumption can prevent the growth of prostate cancer tumors .
“Our team was surprised that flaxseed had a protective effect on prostate cancer,” said lead researcher Dr. Wendy Dimark Vanfried.
Researchers at the Iowa State University Health and Nutrition Research Center have found that cholesterol levels are lower among people who include flaxseed in their diet. “People who can not consume something like Lipitor, flaxseed can provide some of the cholesterol-lowering benefits of such drugs,” said study lead author Susan Hendrich.
Also read: Cholesterol Lowering Guide
Prevention of hot flashes
A study published in the Journal of the Oncology Association shows that eating a flaxseed-based diet can reduce the risk of hot flashes in menopausal women .
Dr. Proudy concludes: Not only does flaxseed appear to be beneficial in reducing the risk of hot flashes, but it also has benefits for the psyche.
Improves blood sugar levels
According to research published in the journal Nutrition Research, there is ample evidence that daily consumption of flaxseed will control blood sugar in obese men and women with prediabetes.
Researchers at the Perlman School of Medicine at the University of Pennsylvania have shown that maintaining a diet consisting of flaxseed can also protect your skin from radiation.
These researchers have concluded that flaxseed can protect your body well against radiation because it is a powerful antioxidant and has known anti-inflammatory properties.
Side effects and precautions
Although research on flaxseed consumption during pregnancy is scarce, pregnant women should always exercise caution, and avoid flaxseed as it has estrogen-like properties.
In addition, the University of Maryland Medical Center believes that people with intestinal obstruction should avoid flaxseed because it is high in fiber.
Side effects of flaxseed consumption:
- stomach ache
Flaxseed and cyanide:
Quoted from livestrong ; Flaxseed is a dietary supplement that contains fiber and omega-3 fatty acids. Flax itself, in its raw form, may contain unwanted ingredients such as cyanide. Although most flaxseed supplements are safe and harmless, consuming flaxseed incorrectly can raise blood cyanide levels. You need to know about flaxseed before you can use it. In this article, we are going to talk about this issue.
Flaxseed is a term used for flax seeds. It is a dietary supplement that you can add to your food or drink. Flaxseed contains about a quarter of fiber and a quarter of omega-3 fatty acids. The other two quarters are made up of carbohydrates and protein. Flaxseed can be added to soft drinks such as smoothies. Not only can they improve mood but they also play an important role in heart health and managing blood cholesterol levels. The omega-3 fatty acids in flaxseed can lower triglyceride levels and improve heart health after a heart attack. Of course, further research will be needed to substantiate such claims.
As you know, cyanide is a poison. This substance acts quickly and can be deadly. However, cyanide is used in most products such as plastics and photo printing. Cyanide is also present in the environment and can cause problems if a person is exposed to it directly. Exposure to cyanide gas or cyanide-containing foods can cause a sudden increase in heart rate, headaches, nausea, dizziness, and difficulty breathing. According to the Centers for Disease Control and Prevention, even small amounts of the chemical can cause symptoms within minutes. Exposure to large amounts of cyanide can cause more severe symptoms, such as loss of consciousness and respiratory distress.
Relationship between flaxseed and cyanide:
There is a link between flax and cyanide. However, it is very unlikely that this dangerous chemical will be found in supplements available in supermarkets. Flaxseed, made from raw and unripe flaxseed, is safe and harmless to most people. However, according to available reports, raw flaxseed and other parts of the plant can raise blood cyanide levels. Flaxseed contains a substance called cyanogenic glycoside, which forms hydrogen cyanide when the seeds are crushed in water. Most production processes remove this type of cyanide. In addition, studies have shown that no side effects associated with taking flaxseed supplements have been reported.
Safety tip about flaxseed consumption:
It is best to consult your doctor before trying any new supplements. Never take the seed directly from the flax plant and do not eat other parts of the plant. Although some manufacturers may offer different doses of this supplement, the FDA recommends that no more than 16 grams of flaxseed be consumed daily .