Linseed is a tiny seed of flax, whose health and nutritional qualities should be appreciated especially by people suffering from gastrointestinal complaints. Linseed, also ground, also has many other health applications, including protects against breast cancer and lowers cholesterol in the blood What other properties does flaxseed do? How to drink and use flaxseed?
Flaxseed is a small, flat flax seed of brown or golden color, which in the water swells and is surrounded by a large amount of mucus.
Linseed has numerous health and nutritional properties that have been appreciated for thousands of years – flax was grown in ancient Egypt, China and Babylon about 3,000 years BC
Currently, flaxseed is a fairly popular component of the diet easily available in many stores and pharmacies, and it is intensified by the fact that flaxseed belongs to superfoods.
Linseeds – nutritional properties
The health properties of flaxseed result from the presence of fiber, lignans and omega-3 fatty acids, and one tablespoon of flaxseed provides 3 g of fiber, which is 8-12% of the recommended daily portion of dietary fiber.
The seeds contain both types of fiber – soluble (20-40 percent) and insoluble (60-80 percent.) Soluble fiber has gelling properties, causes binding of gastrointestinal tract content and delays gastric emptying, which results in a longer satiety after a meal.
The beneficial effect of this type of fiber on lowering the level of glucose and blood cholesterol has been demonstrated, insoluble fiber increases the volume of fecal mass by binding water, making intestinal peristalsis stronger and more regular bowel movements.
This type of fiber helps to prevent constipation, but when taking it with the diet it is necessary to drink large amounts of water, otherwise the constipation increases.
Lignans are plant bioactive compounds with antioxidant activity and sex hormone properties – estrogens, they belong to the group of phytoestrogens, flaxseed is the richest source of lignans and contains several hundred times more than other plants.
Lignans have a positive effect on the cardiovascular system, reduce the risk of coronary heart disease and atherosclerosis, they mildly regulate the functioning of the endocrine system, which is why they are recommended to women during menopause.
They can also reduce the risk of hormone-dependent diseases, e.g. breast and ovarian cancer
Lignans also help to reduce the level of” bad “LDL cholesterol and blood glucose, protect against osteoporosis and inhibit the growth of pathogenic microorganisms.
Linseed – how to drink and use?
Linseed can be used in the form of whole grains or ground.Minced nutrients are more available to the body, but it should be remembered that the ground should be ground just before consumption, for example in a coffee grinder.
The fat contained in it is very easily oxidized, and flaxseed loses some of its properties.Grains can be flooded with water and drunk after swelling, added to oatmeal, yogurt, cocktails and salads.
They will work great as an ingredient in cakes, muffins and bread.Ground flaxseed can be used as a substitute for eggs in dishes, such as meatballs, mixing 1 tablespoon of linseed with 3 tablespoons of water into the paste.
Linseed has health benefits at a dose of 10 g per day.It should not eat more than 50 g every day