Flax , whose scientific name is Linum usitatissimum, is a crop that dates back at least 8000 years. Its name Linum comes from the Celtic “‘lin”‘ which means ‘”thread'” (which refers to one of its utilities) and usitatissimum is a Latin name that means “‘most useful”‘.
Summary
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- 1 Story
- 2 Physical characteristics
- 1 Varieties
- 3 Flax cultivation in the world
- 1 Growing places
- 2 Time of cultivation
- 4 Features and applications
- 1 The oil
- 2 The seeds
- 5 Effects of Flax on Human Health
- 6 Flax in the culinary
- 1 Cooking with Whole Linen
- 2 Cooking with Ground Flax
- 3 Recipes from flax
- 7 Source
History
Originally from the region of the Nile, Euphrates and Tigris rivers, it is likely that its origin is in Asia from 5000 BC, so the ancient societies of India , China and Egypt already knew it. Linen remains have been found in Egyptian mummy cloth .
Proof that flax cultivation was known in Europe from very ancient times is in the discovery of flax canvases in Bodensee lake houses. Before knowing cotton and until the 18th century , linen was the most important textile fiber in Europe after wool. The linen weaving guilds achieved, after the founding of the German cities, extraordinary growth and power.
Physical characteristics
Its hollow, cylindrical stem grows straight to a height of between 70 cm to 1.20 m; it has narrow and pointed leaves, 2-4 cm × 3 mm alternately arranged along its entire length; the flowers placed at the end of the branches have five light blue petals; the fruit is an almost round capsule with a pointed top.
It is divided internally into ten cavities in each of which there is a dark, shiny and squashed and long seed.
It is an herbaceous plant of the linaceae family. Its stem is used to make cloth and its seed, called flaxseed, is used to extract flour (flaxseed flour) and oil (flaxseed oil).
Its dried fruit is called a gargoyle . The essential differences in these characteristics have caused agronomists to divide it into several classifications or varieties:
Varieties
- Cold or large flax: it is very late, with little grain and it has tall and thin stems, from which a fine and long yarn is extracted, which is what is used to manufacture those batiste and those magnificent lace that have formed and they constitute the fame of all Flanders.
- Warm linen; it is stocky or has short stems, branchy and loaded with capsules. The yarn it gives is short and enough.
- Medium linen; It occupies the middle ground between the two preceding varieties and is the one that is cultivated.
Flax cultivation in the world
Growing places
Flax is cultivated in almost all climates, in Canada , in Egypt , in Argentina , in Uruguay , in Spain , in France , in Russia and more than 4,000 masl can be seen growing in Switzerland .
In temperate or cold, near the shore of the countries sea , it is supplied as filamentous plant where the finest products; These countries are England , France , Belgium , the Netherlands and Livonia, although the largest producer in the world is Canada .
The place to plant flax should take an interval of 6 to 8 years between two flax harvests on the same land, since its roots secrete a substance called Linein, which is toxic.
Time of cultivation
North of Europe in spring and in southern countries and in South America before the winter . In the regions where winter is mild, they are also cultivated in autumn , on less fertile soil and produce a more considerable product in grain and yarn.
In Egypt a very hot country due to the low elevation of the ground above sea level and the scorching winds that blow from the desert produces large amounts of flax. The hot weather lasts from March to November .
Features and applications
Oil
First we will begin by analyzing the lipid profile of flax oil , since its possible importance in human nutrition would be given by its content in polyunsaturated fatty acids. Look at the following table:
Average composition of fatty acids (% by weight):
Flax oil has an adequate balance between its polyunsaturated, monounsaturated and saturated fatty acids. Of these polyunsaturated AGs, 25% corresponds to linoleic acid and the rest is all linolenic; On the other hand, if we compare it with sunflower, more than 95% corresponds to linoleic acid. Flax oil is not edible due to its high proportion of acid to -linolenic acid, which also makes it drying, an aspect valued in the production of paints and varnishes.
In many Western countries, including Argentina, flax oil is considered “inedible” because of the ease with which it oxidizes (due to the amount of α-linolenic acid) and polymerization.
If we compare flax with other fats, we will see the following:
It has been observed that when this oil is supplied to laying hens or broiler chickens, it generates the option of eggs and Omega 3 chickens. The same occurs when it is supplied to monogastric animals such as pigs, hence the possibility of obtaining meat from Omega 3 pig . In polygastric pigs there is still no agreement on the effect of omega 3 oil on meat or milk since the ruminal microflora breaks down polyunsaturated fatty acids.
Perhaps the most recently promoted option is to supply flax to captive-bred salmon which are healthier and achieve higher production levels with flax in the diet. Chile has become the world’s leading exporter of salmon and the supply of oils is made from fish oil obtained from fishing activities (a non-renewable resource). But this option is not entirely applicable not only because of the costs, but because in the Argentine population it would be very difficult to achieve acceptance of this type of food.
In Australia and Canada there are programs that deal with modifying flax oil so that by reducing the acid to -linolenic acid to less than 3% it can be used for both salads and cooking.
This modified flax oil is called “Linola”. Linola is flax whose genetic composition has been changed by GA. The new alternative has practically no Linolenic AG, in it all Linolenic becomes Linoleic, that is, it loses its characteristic of Omega 3. If compared by Figure 1, Sunflower oil and Linseed oil converted into Linola practically no they have differences. There are varieties of Linola developed in Canada , Poland , Australiaand other countries but these cultivars are not agronomically acceptable for our conditions. The EEA of Paraná has been developing varieties of Linola for a few years from an agreement with UGG of Canada and CSIRO of Australia .
The seeds
Regarding flax proteins , we can affirm that it has a good proportion of amino acids, its limitations being lysine, threonine and tyrosine. But it is a good source of sulfur amino acids like methionine and cysteine.
Speaking a little about its polysaccharides, we know that flax is high in fiber in the form of gum or flax or flax mucilage. These mucilages reduce the glycemic response as they increase the viscosity of the contents of the small intestine and delay digestion, absorption of carbohydrates. It should be clarified that the fiber content is inversely proportional to that of oil .
Lignans (enterolactone and enterodiol) are phenolic compounds formed by the union of two cinnamic acid residues with a 2,3-dibenzylbutane nucleus. In humans, these compounds could have an anticancer effect. After being synthesized by the intestinal bacteria , they are absorbed in the intestine and taken to the liver to be excreted by the bile. The exact place of its absorption is not known, but it is thought that it could be in the colon .
We also find phenolic acids whose functions in humans would be antioxidants, antimicrobials and anticancer. The highest concentration of phenolic acids in dehusked and defatted flaxseed are trans-ferulic (46%), trans-synaptic (36%), p-coumaric (7.5%) and trans-caffeic (6.5%). With respect to flavonoids, phenolic compounds, we have the flavone glycosides C and O. These have antibacterial, antiviral, anti-inflammatory, antiallergic and vasodilatory activities. Also, they inhibit lipid peroxidation and platelet aggregation, capillary permeability and fragility, and the activity of enzyme systems such as cyclo-oxygenase and lipoxygenase. That is, their intake is inversely related to mortality from diseaseheart attack and heart attack. Furthermore, we found phytic acid which is an inositol hexaphosphate present in the seeds. This compound is hypocholesterolemic, antioxidant, anticancer and hypolipidemic.
Within its fatty acids, we observe that it has a high content of omega 3, 55% of the total.
Finally, we have tocopherols which belong to the group of redox lipids. They are natural fat-soluble antioxidants. In flax seeds we find a -, b -, g – and d – tocopherol, with g-tocopherol 80% of the total content.
Effects of Flax on Human Health
As mentioned in the previous chapter, flax has a high content of soluble and insoluble fiber. This content generates beneficial health effects such as the anti-hypercholesterolemic and anticancer effect. On the other hand, the glycemic response to flax meal is approximately 28% lower than to white bread. Also thanks to its fiber supply, it would be a useful food in the treatment of chronic constipation, the damage caused to the colon by excessive use of laxatives, lubricates and regenerates the intestinal flora, prevents the formation of diverticula in the esophagus or intestine. In addition to its content in α-linolenic acid, the National Cancer Institute ( USA) has defined it as a functional food (“designer food” or “functional food”).
Let us briefly define a functional food: “It is one that contains a component, whether or not it is a nutrient, that affects one or several functions of the organism in a specific and positive way, and promotes a physiological effect that goes beyond its traditional nutritional value.” Therefore, its functions are to maintain or improve the state of health and well-being and reduce the risk of suffering diseases.
Thanks to its content of this type of fatty acid, it improves inflammation such as: Gastritis , Arthritis , Nephritis , Bursitis, Prostatitis, Otitis , etc. As well as Lupus , which is considered an inflammatory disease . It would also be useful in treating different types of allergies.
Flax has an adequate ratio between Omega-3 and Omega-6. It contains a high proportion of α-linolenic acid (omega-3) in relation to linoleic acid (omega-6). This balance is basic for the metabolism of prostaglandins which are important molecules for the regulation of inflammation , pain , blood pressure, cardiac function, gastrointestinal function and secretions, kidney function and fluid balance, blood clotting and platelet aggregation, allergic response, nerve transmission, steroid production, and hormone synthesis .
The ADA (American Dietetic Association) recommends that vegetarians should include flax and flax oil as a source of w-3 fatty acids and highlights the importance of consuming them during pregnancy . On the other hand, the same association recommends its consumption in women with menopause due to its content in isoflavones, which would alleviate the characteristic symptoms of this stage.
With respect to flavonoids present in flax, these reduce the risk of cancer due to their antioxidant action, blocking access of carcinogens to cells , suppressing malignant changes in cells, interfering with the binding of hormones to cells, chelating metals, inducing enzymes to modify their carcinogenicity, stimulating the immune response or a combination of these actions. Lignans are a type of phytoestrogens (in addition to Isoflavones). They appear to be antioxidants. Plant-derived estrogenic compounds, phytoestrogens, influence breast cancer riskin the sense that they inhibit the harmful effects of natural estrogens in the human body. They bind to estrogen receptors and act as weak antiestrogens, increase the synthesis of sex hormones by binding globulin, and lower circulating levels of free estradiol, as well as by other actions they can block or suppress cancerous changes.
It should be noted that flax oil does not have the “GRAS” (Generally Recognized As Safe) approval, which means “recognized as safe”. In our country the CAA does not contemplate this type of oil.
Flax in the culinary
Cooking with Whole Linen
Whole flax seeds can be sprinkled on rolls, pancakes, donuts, breads, and salads, or can be added to flour doughs before being baked. Commercial bakeries generally immerse the seeds in water for 10 minutes to two hours, before combining them with the flour . Using the water where the seeds were dipped as part of the liquid that is required in recipes will improve the volume of the dough.
Cooking with Ground Flax
Due to its high oil content , ground flax can replace some fats in the most common recipes. A 3 to 1 substitution is generally recommended. For example, 3 tablespoons of flax can substitute for 1 tablespoon of lard, margarine, or cooking oil.
Ground flax does not have the same properties as wheat flour and therefore adding too much flax to a recipe can result in a lower volume baked product. Commercial bakeries regularly add a greater amount of gluten to the dough, to counteract this effect. When ground flax is added to a recipe, a little more liquid should also be added (for every 3 tablespoons of ground flax, 15 to 20 ml (about 1 tablespoon) of liquid should be added). Bakery products with ground flax darken earlier than those made from oil .
Recipes from flax
Cereal bars
Ingredients (20 units)
-300 g of coarse rolled oats -50 g of wheat bran -50 g of puffed rice -100 g of butter or margarine -150 g of sugar -150 g of honey -2 egg whites -100 g of raisins ( seedless) -50 g of peanuts -50 g of broken chocolate -100 g of grated coconut -Orange peel zest -Vanilla essence
In the specific case of peanuts (or other dried fruit), they can be used without problem or include seeds (flax, sesame or sunflower) instead.
Elaboration . Melt the butter or margarine. Add the sugar , honey , whites and mix well. Add the rest of the ingredients and continue mixing until a paste is formed.
Put in a square or rectangular pan (not very large) and cook for 20 minutes in a moderate oven.
Take out of the oven, cut into rectangles (while hot) and let cool.
They provide 240 calories per unit.
Flax Seed Bread
Ingredients
– ¼ Cup of ground Flaxseed – 2 tablespoons of oil . – ¼ Cup of Splenda. – 1 beaten egg . – 1 teaspoon of baking powder. – 1 and ½ teaspoon of flavor extract to taste. – ¼ salt . – 30 gr. Ground walnuts (optional). – ½ cup of water .
Elaboration.
Mix and let stand for a few minutes to thicken, distribute in 6 buttered molds. Bake 25-30 minutes at 350 degrees.
Linseed smoothie
Ingredients
-1 banana -2 strawberries -2 large tablespoons of yogurt -¼ cup of water -¼ cup of flax
Elaboration.
Put everything in the blender and blend well. Take immediately.
Wholemeal Flour Waffles (Pancakes or Waffles): Variation with flax seeds
Ingredients
-1/2 cup plain flour -1/2 cup whole wheat flour -1 1/2 tsp. baking powder -1 ½ tsp. ground flax seed -1 tbsp. sunflower oil -1 cup soy milk
Elaboration.
In a deep bowl, mix together the flours, baking powder, [salt] and flax seeds. Incorporate in the center the oil and the soy milk . Mix well but leave it lumpy. Heat the griddle or grill and lightly oil. Cook until golden brown on both sides. Keep in the oven warm until serving time.
