The benefits of flaxseed include defending the body and delaying cell aging, protecting the skin and preventing diseases such as cancer and heart problems.
Flaxseed is the richest vegetable source of omega 3 and its benefits can be obtained in both golden and brown flaxseed, it is important to crush the seeds before consumption, as the whole flaxseed is not digested by the intestine.
Thus, regular consumption of this seed brings benefits such as:
- Improve constipation, because it is rich in fiber that facilitates intestinal transit; Help to control blood sugar, as its fiber content prevents sugar from being absorbed too quickly; Lower cholesterol because it is rich in fiber and omega 3 that lower bad cholesterol; Help to lose weight, as the fibers increase the feeling of satiety, decreasing the exaggerated appetite. See how to do the flaxseed diet; Reduce the risk of cardiovascular disease, because it controls cholesterol and decreases the absorption of fat in the intestine; Reduce inflammation in the body, as it is very rich in omega 3; Decrease the symptoms of PMS and Menopause, as it has good amounts of isoflavone, phytosteroid and lignan, which control female hormones.
To obtain a better result from all these benefits, it is recommended to prefer golden flax seeds, as they are richer in nutrients, especially in omega 3, than brown flax seeds. See 10 other foods that help you lose weight.
Nutritional information and how to use
The following table shows the nutritional composition in 100 g of flaxseed.
| Quantity per 100 g | |||
| Energy: 495 kcal | |||
| Protein | 14.1 g | Calcium | 211 mg |
| Carbohydrate | 43.3 g | Magnesium | 347 mg |
|
Fat |
32.3 g | Iron | 4.7 mg |
| Fiber | 33.5 g | Zinc | 4.4 mg |
| Omega 3 | 19.81 g | Omega-6 | 5.42 g |
Flaxseed does not change the taste of food and can be consumed together with cereals, salads, juices, vitamins, yogurts and doughs, cakes and flour.
However, before being consumed, this seed must be crushed in a blender or purchased in the form of flour, as the intestine cannot digest the whole grain of the flaxseed. In addition, it must be kept indoors, protected from light, so that its nutrients are maintained.
Flaxseed recipe
Ingredients
- 2 ½ cups of whole wheat flour2 ½ cups of common wheat flour2 cups of rye1 cup of flax seed1 tablespoon of instant yeast1 teaspoon of honey2 teaspoons of margarine2 ½ cups of tea We have a wide range of products to choose from.
Method of preparation
Mix all the ingredients and knead them until the dough is smooth. Let the dough rest and rise for 30 minutes. Model the breads and place them in a greased form, baking in a preheated oven for 40 minutes.
It is important to remember that flaxseed oil is contraindicated in pregnancy because it can cause premature birth. See how to consume flaxseed during pregnancy.
