Flaxseed is the seed produced by the blue flowers of the flax plant. They are tiny, flat, golden, or brown in color. They taste similar to nuts but are rich in fiber and various nutrients. Although they are small, they provide great benefits to the body as they serve to regulate cholesterol, improve digestion, and prevent cardiovascular diseases, among others.
Flax seeds, also known as linseed, are popular in natural medicine for all the nutrients they contain. According to Gustavo Ochoa, naturopath, they are rich in soluble and insoluble fiber and phytochemicals called lignans.
What is flaxseed used for?
Flaxseed is rich in nutrients that promote a healthy lifestyle. Although its most popular properties are digestive health and relieving constipation, these seeds also help reduce cholesterol and prevent certain diseases, says Carolina Solís, nutritionist.
The most common benefits of flaxseed are:
- Prevents heart disease by helping to reduce total blood cholesterol and LDL cholesterol levels, also known as “bad cholesterol.” Flaxseed lignans, omega-3 ALA, and soluble fiber may contribute to the heart-protective effects.
- Prevents premature skin aging, lightens spots, eliminates toxins, and prevents acne. For this benefit, it is recommended to make masks on the skin.
- Improves blood pressure
- It contributes to good digestion and repairs intestinal flora. The recommendation for these benefits is to put two teaspoons of flaxseed in a glass of water and let it soak for 10 minutes. Stir and drink the mixture. Repeat the procedure every morning.
- It helps you lose weight because it is a food rich in fiber, it increases the feeling of satiety, which reduces the amount of food and calories you eat. Ideally, it should be accompanied by exercise and a good diet.
- It reduces chronic inflammation and oxidative stress, thus preventing the onset of diseases such as diabetes and cancer.
- It prevents diabetes, since the soluble fiber, protein and other components of flaxseed moderate the secretion and activity of insulin.
- It prevents cancer because the nutrients it contains act at a hormonal and non-hormonal level. It is used to prevent breast cancer, colon cancer, ovarian cancer, skin cancer, and prostate cancer.
- It helps to obtain energy, due to the variety of nutrients it contains, such as omega 3, fiber, vitamin C, and minerals.
Why consume ground flaxseed
Flax seeds can be consumed whole or ground. “Both have their benefits, but ground seeds are more recommended because they are easier to digest. In addition, we have sometimes seen that whole seeds pass through the intestine without being digested, so all their benefits are not taken advantage of,” says Solís.
If you buy the seeds whole, they can be ground in a coffee grinder or food processor. This also makes them easier to consume because they can be added to a smoothie, yogurt, mayonnaise, or mustard when making a sandwich, and even baked goods like cookies or bread.
Mayo Clinic experts recommend that flaxseed be taken with plenty of water, like other sources of fiber. Also, it should not be taken with oral medications, and the doctor should be consulted before trying any dietary supplement.
They are also a source of vitamins B1, copper, phosphorus, magnesium, and manganese, as well as the essential fatty acids omega-3 and omega-6. Linseed oil, along with seafood, is one of the best sources of these omega-3 fatty acids.
“La Lizana contains approximately 40% fat, 20% protein, and 28% total dietary fiber, although this will vary depending on the type of flaxseed consumed,” adds the professional.