Today, flax seeds are very popular. It is common to find healthy recipes where they are added to take advantage of their great qualities.
Now, we help you get to know this food in depth, discovering its benefits, uses in the kitchen and much more:
What is a biosimilar
Although they have become fashionable recently, flax seeds have been in the diet of man for centuries. In fact, they were already cultivated in 3.000 BC. Also known as flaxseed, this food is used to make flour and oil.
Its origin is the flax plant. This plant is necessary to get flax seeds. On the other hand, its stem is used to make fabrics.
Properties
Flax seeds are an excellent source of omega 3 fatty acids. The RDA for omega-3s is around one gram a day, and a tablespoon of flax seeds is more than just that.
When it comes to healthy fats, it is preferable to consume the seeds in the form of oil. A tablespoon of flax oil represents a quantity of alpha-linolenic acid (which is transformed into EPA by the body) five times higher than that of walnuts or canola oil.
The omega 3 from flax seeds can help reduce inflammation leading to diseases like asthma, rheumatoid arthritis, and migraine. Likewise, it can be helpful against osteoporosis and for good bone health in general, which is why it is a food to consider for the elderly.
This food has offered interesting results when it comes to reduce total cholesterol and LDL cholesterol levelsas well as high blood pressure. These two factors are key to maintaining a healthy heart and cardiovascular system as the years go by.
Flax seeds contain both soluble and insoluble fiber. A tablespoon of this food contains 3 grams of fiber, which makes it a very interesting source of fiber to include in your diet. In addition to helping with digestion, fiber prevents constipation and plays a very active role in weight loss.
How to grind flax seeds
Unlike whole flax seeds, ground flax seeds are easier to digest and allow the body to absorb all the nutrients of this food. There are already ground flaxseed products on the market, but you can also grind it yourself at home easily as follows:
- To grind the flax seeds, you can use a coffee grinder, a blender, or a food processor. Make sure they are well cleaned, as the flavors of other foods can easily mix with flaxseed and ruin your homemade ground flaxseed.
- Measure out the desired amount of seeds and pour them into your chosen appliance. Then proceed to grind them until they have become a very fine flour.
- Store them in the refrigerator in an airtight, opaque container. If you don't use it right away, it can last for 90 days without going bad.
How to take flax seeds for constipation
If incorporated into the regular diet, flax seeds can relieve constipation. Add them to your cereals, yogurts, salads, sandwiches and smoothies. In addition, you can search for products that already include them among their ingredients, such as some breads, cereals, and crackers.
Currently the optimal daily dose is not yet known, but most experts agree to put the limit at 1-2 tablespoons daily, at least when it comes to ground flaxseed.
Golden flax seeds for weight loss
Golden flax seeds can be of great help in reaching your weight goals. In addition to providing satiating fiber, omega 3 acids and lignans, can help you reduce calories from meals.
Both golden and brown, ground flax seeds are used to replace butter and egg in baked goods and breadcrumbs in breaded meats. The result is a very interesting calorie cut if you want to lose weight without following a too strict diet.
It is worth noting that, in order for the recipe to maintain its essence, it is necessary to know the corresponding equivalences: three tablespoons of ground flaxseed correspond to one of butter and one tablespoon of flaxseed together with three of liquid corresponds to one egg.
Golden flax seeds for hair
Golden flax seeds strengthen and hydrate hair, helping it appear brighter and healthier. Also it is used to accelerate its growth thanks to its vitamin E content, which improves the efficiency of hair follicles and blood circulation in general.
To enjoy these benefits they can be ingested normally or apply flax seed oil on hair as follows:
- Before use, heat it for a few seconds in the microwave.
- Massage it onto your scalp for 5-10 minutes, spreading it from the roots to the ends.
- Cover your hair with a towel (best if it's hot) and wait an additional 15-20 minutes to promote the penetration of all the nutrients.
- Wash your hair to finish.
- You can repeat it 2-3 times a week.
Contraindications
Before including flax seeds in your diet, consider consulting with your doctor. This food can cause gastrointestinal side effects in some people. Nausea and gas are among its most common sequelae.
Pregnant and breastfeeding mothers are advised to avoid ground flaxseed in the diet, since although there are studies that say that it can protect offspring against breast cancer, there are also those that conclude just the opposite.