Flaxseed is the 21st century. one of the miracle drugs of the 20th century, which is often referred to as a superfood. It is one of the oldest seeds in the world, which was already cultivated in the XIV century before our era. were also used as medicine in the 19th century. In Egyptian tombs, archaeologists have also found flax seeds next to the dead, which were probably placed there as a way to the afterlife for the deceased. The VIII. The Hungarian Pharmacopoeia also mentions it under the name homemade flaxseed, as an official drug, i.e. a plant suitable for medicinal purposes. In terms of its use, it is very versatile, it can be consumed on its own, as oil, it can be used for baking and cooking, but it is also available in the form of a dietary supplement. Why and how should you consume flaxseed? We will show you in our article!
Flax and linseed
What plant exactly is flax?
It belongs to the flax family, a plant about 30-80 cm tall, with light blue or white flowers, which is cultivated for its fiber and seeds in Central Europe.
Areas of use of flax
Textile industry
Flax is a popular raw material for the textile industry, thanks to its beautiful shine, feel and flexibility. Even the ancient Greeks made nets, ropes, and clothes from its fiber, and Egyptian mummies were wrapped in linen. It reached the territory of Hungary during the Roman conquests, in 34 BC. It is also used for the production of household textiles, such as tablecloths, napkins, and sheets, but it can also be used to make threads and canvases.
Gastronomy
Flaxseed can be used for food purposes, which is most often used to make baked goods, to decorate cakes or to flavor salads in the form of oil.
For medicinal purposes
The consumption of linseed oil is recommended as a natural medicine, for the prevention and treatment of non-chronic diseases, and the beauty industry uses it for the production of creams and shampoos.
Properties of linseed
The seeds are shiny, yellow or brown in color, oval in shape and pointed at one end, 5-6 mm long. They contain mucilage, fatty oil (glycerides of linoleic, linolenic, oleic acid), protein and a mixture of cyanogenic glycosides.
It is used in different forms
- Linseed oil
- Flaxseed meal
- Linseed flakes
- Flaxseed tea
- Dietary supplements
Composition of linseed
Flaxseed is rich in vitamins and minerals, and its consumption provides our body with a lot of fiber and protein. However, linseed oil contains minerals in an even more concentrated form. It is rich in vitamins B1 and B6 and also contains the strong antioxidant vitamin E. It has a high content of phosphorus, magnesium, and thiamine, as well as zinc, copper, manganese, potassium, and iron .
35% of its weight is provided by vegetable fats and more than half of these are alpha-linolenic acid (ALA), which is an essential fatty acid belonging to the group of omega-3 fatty acids , so the human body cannot produce it by itself. Flaxseed oil is also rich in phytoestrogens , which are similar to estrogen, but have a much weaker effect on our body compared to human hormones.
| Composition of linseed | in 100 grams |
| Calorie | 55 calories |
| Water | 7% |
| Protein | 1.9 grams |
| Carbohydrate | 3 grams |
| Sugar | 0.2 grams |
| Fiber | 2.8 grams |
| Fat | 4.3 grams |
| Nutrient content | in 3 teaspoons |
| Omega-3 (ALA) | 6.338 mg |
| Vitamin B1 (Thiamine) | 31% RDA* |
| Manganese | 35% RDA |
| Magnesium | 30% RDA |
| Phosphorus | 19% RDA |
| Selenium | 10% RDA |
| Fiber | 8 g |
| Protein | 6 g |
*daily intake amount
The effect of flaxseed on the human body
It helps digestion
The ALA found in flax protects the mucous membrane of the digestive system and helps maintain the health of the intestinal system. Since it can reduce inflammation in the intestine , it can be effective for Crohn’s disease and other digestive system diseases. Thanks to its high fiber content, it can act as a natural and gentle laxative and help prevent constipation.
Improves symptoms of type 2 diabetes
Flaxseed oil and flaxseed are also effective in diabetes, as they reduce the insulin and sugar content of the blood . It is especially recommended for insulin resistance and prediabetes that precede diabetes.
Maintaining circulation and heart health
According to research, the ALA fatty acid content of flaxseed can reduce high blood pressure and the risk of heart attack by inhibiting the inflammatory reactions that can cause plaques (fatty deposits) in the arteries and poor blood circulation. Flax also has a good effect on people suffering from heart rhythm disorders, it can help maintain a regular heartbeat.
It can help with high cholesterol
Thanks to its soluble fiber content, it can reduce cholesterol levels, as fiber prevents the absorption of fat and cholesterol in the digestive system. In the gallbladder, the bile produced from cholesterol also absorbs soluble fiber. Bile is then secreted through the digestive system, thereby forcing the body to utilize more excess cholesterol in the blood, thus reducing the cholesterol level.
Help with weight loss
Even during a diet, it is worth consuming flaxseed regularly, as its high fiber content contributes to increasing the feeling of satiety . Its low carbohydrate content and anti-inflammatory effect can also help you lose weight, since the body in inflammation is more likely to retain weight.
Support for skin and hair
For healthier skin, hair and nails, it is recommended to include 2 tablespoons of flaxseed or 1 tablespoon of flaxseed oil in your daily meal. Flaxseed provides essential fatty acids for the skin and hair, and can alleviate the symptoms of rosacea, acne, and eczema . It can also be used externally to hydrate the skin mixed with essential oils.
High antioxidant content
Flaxseed is full of antioxidants. These lignans are polyphenol derivatives that contribute to the reduction of aging processes and the preservation of cell health. Lignans have antiviral and antibacterial properties, so consuming flaxseed can reduce the number of colds . They increase the number of probiotics in the gut, which can help reduce the number of Candida fungi and yeasts in the gut.
Reducing the side effects of Klimax
According to research, the consumption of flaxseed can help reduce the unpleasant symptoms of menopause, including hot flashes , because the phytoestrogens in it can bind to the body’s estrogen receptors, similar to the female sex hormone, and have an effect there.
Cancer prevention
According to studies, the consumption of flaxseed can reduce the risk of developing breast cancer , which is due to its lignan content. Furthermore, based on research, lignans can contribute to the reduction of endometrial and ovarian cancer .
How should you consume flaxseed?
Regarding the consumption of flaxseed, it is important to know that without grinding the flaxseed, the body cannot absorb the minerals and vitamins contained in it, as they are covered by a hard shell that the digestive system cannot break down. It is necessary to soak or grind it before consumption, but it can also be sprouted, as this breaks down the indigestible mucilage and reduces the phytic acid content, which can increase the absorption of minerals even more.
It is a gluten-free food, so it can easily be substituted for gluten-containing cereals, so even those sensitive to it can safely consume it. Food that can be easily and cheaply obtained, can be found in almost every large store, mainly in the form of whole seeds. Cold-pressed oils can also be bought in stores, and flaxseed meal is also available in several places, but it is much easier to grind it at home.
A question that often arises when heat treating flaxseed is whether it affects the omega-3 content. According to research, if baked for 3 hours at 150 degrees, the content of omega-3 (ALA) remains stable.
It can be stored whole for a long time, but in ground form it tends to go rancid, so it is advisable to refrigerate it in this case . It is recommended to store linseed oil in a place protected from light, and also in the refrigerator after opening.
What is the recommended daily amount?
There is no specific recommendation for this, in general it is recommended to eat 1-2 spoons of flaxseed per day, in case of a larger amount, it may cause diarrhea.
How should you consume flaxseed in your daily meals?
- Mixed into breakfast porridge: simply mix 1-2 teaspoons of ground flax into your porridge.
- For baking and cooking: you can also sprinkle the daily dose into mixed cakes, muffins, biscuits, or add it to stews and sauces.
- In a smoothie or yogurt: mix 1-2 spoons of ground flaxseed into the smoothie together with the other ingredients and blend it, or simply mix it into the yogurt.
- As a tea: put 2 tablespoons of crushed flaxseed in 3 dl of cold water and let it stand and swell for 20-25 minutes, then heat it up a little and strain it, then you can drink it.
- As an oil : you can sprinkle 1-2 tablespoons of linseed oil on any salad.
- Vegan “eggs”: flaxseed can also be used to replace eggs in a vegan diet. Mix 1 tablespoon of ground flaxseed in two and a half tablespoons of water. Let it stand for 5-10 minutes, during which time it will start to gel, after which you can use it mainly for baking pancakes, muffins and bread with baking powder.
Who is not recommended to consume flaxseed?
The beneficial effects of flaxseed are indisputable, but some rules should be followed before including it in our diet.
It is good to know that flaxseed can affect the absorption of medicines, so it is worth taking them a few hours apart.
Flaxseed should always be consumed with plenty of liquid and you should not eat a large amount at once (several tablespoons), because it can cause intestinal problems.
Regular consumption is not recommended during pregnancy and breastfeeding, due to the high phytoestrogen content of flaxseed.
In any case, it is recommended to consult a doctor before starting regular consumption of flaxseed if someone is suffering from the following problems:
- bleeding disorders
- those taking blood thinners
- hormonal problems, in case of chronic diseases affecting the female genital organs, due to the high content of phytoestrogens
- those taking medication for diabetes, since together with the medication, flaxseed can significantly lower blood sugar levels.
Flaxseed is actually an easily available and inexpensive way to include a nutrient-rich food in our daily meals and prepare delicious meals with it. Almost everyone can benefit from flaxseed if they follow a few guidelines for taking it.