Food

Health Benefits of Flaxseed

From the flax family, linseed (Linum usitatissium) has been cultivated for centuries, but its origin is uncertain. There are records of planting in Egypt in the year 2500 BC, a fact proven by drawings found in tombs of the pharaohs. There are reports that point to the year 5000 BC in Mesopotamia, the area that took the seed to Europe, Asia, Africa and North America.

The plant measures between 30 and 90 centimeters and has blue flowers. Its propagation is by seeds, requiring a well-drained soil rich in organic matter. Planting is in April with harvest between late August and early September. The soil must be constantly watered, but not soaked. Harvesting is when the seed husks are brown, approximately after 90 days.

Canada is the world’s largest producer. Cultivation in Brazil is still shy. Until 2005, the country produced only brown linseed. However, in 2006, Rio Grande do Sul began producing golden flaxseed, which prefers cold weather.

FLAXSEED PROPERTIES

What is small about flaxseed is powerful. The seed is also considered medicinal. The Roman naturalist Pliny (AD (23 to 70) reported 30 medicines produced with the seed. Emperor Charlemagne knew the medicinal properties and spread them throughout Europe. In Traditional Chinese Medicine, the seed is used for constipation, while in Ayurvedic Medicine to cure boils.

Even so, it was only in the 20th century that it began to be studied. A source of fiber, omega 3, calcium, magnesium, manganese, phosphorus, selenium and proteins, flaxseed was recognized as a functional food, that is, with the power to prevent and help treat diseases. You’ve heard of it, but you probably don’t know about the benefits of flaxseed. Here they are:

  1. Heart’s friend

Omega 3 is a good fat that protects the heart. Golden flaxseed is richer in this nutrient than the brown version. The seed has the power to prevent and control diabetes, lowers bad cholesterol, raises levels of apoipoprotein A1, found in HDL (good cholesterol) and balances blood pressure. Postmenopausal women have all the more reason to consume flaxseed, as it prevents heart disease during this period.

  • Protects the nervous system

In addition to omega 3, flaxseed has omega 6, both important for brain health. These substances act in the formation of the nervous system of babies and maintain brain health in adulthood. The consumption of flaxseed meal helps to prevent depression, memory loss, Parkinson’s and Alzheimer’s. To make the flour, beat the seeds in a blender or food processor until you get a powder.

  • strengthens the bones

Calcium, zinc and phosphorus act in the formation and preservation of bones and teeth. Therefore, flaxseed should be consumed at all stages of life, especially in old age. Menopause and post-menopausal women have food as an important ally in preventing osteoporosis.

  • It has anti-inflammatory action

One of the benefits of golden flaxseed is to prevent the aging of cells associated with bone inflammation such as arthritis and intestinal inflammation, such as colitis.

  • Prevents cancer

Ligans are substances similar to the female hormone estrogen. At menopause, this hormone declines, offering a risk of breast cancer after 40 years of age. Eating golden flaxseed meal can prevent the disease, especially in women before menopause.

  • is good for the hair

The benefits of linseed for hair are also recognized. The seed oil hydrates and nourishes dry and chemically treated hair. It also prevents and combats shedding, dermatitis and stimulates growth. You can put it in the moisturizing mask and styling cream.

  • Moisturizes the skin

Flaxseed oil, on the other hand, hydrates dry skin and smoothes wrinkles. In addition, the product prevents skin inflammation such as acne. Use this mask once a week and see how moisturized your skin will be. In the morning, mix 1 tablespoon of flaxseed with ½ cup of boiling water. Cover with a cloth and leave until night. Sift and apply five layers to face with cotton. Remove after 20 minutes with cold water.

You can also do a flaxseed flour scrub with grape seed oil or wheat germ oil. Just mix the ingredients, apply to the face in a circular motion, let it act for 20 minutes and remove with warm water.

  • helps to lose weight

Golden flaxseed thins, because the fibers prolong satiety, as they stay longer in the body. They also reduce the release of glucose, reducing the craving for cakes, cookies, sweets and breads. But, just because flaxseed is slimming you will not exceed the recommended daily amount of 20 grams (3 to 6 teaspoons).

FLAXSEED CONTRAINDICATIONS

No matter how healthy a food is, it may have contraindications. See who cannot eat flaxseed:

  • People with an accelerated bowel: those who have constant bowel function should avoid very fibrous foods, as the fibers will make the bowel work even more;
  • Children under 6 months: Their digestive tract is not yet mature enough to process the seed.

HOW TO CONSUME FLAXSEED?

The seeds can be consumed with yogurt, smoothies, juices, fruits and salads. The oil loses fiber when heated, so it should only be used to season salads and spreads.

In discussions about how to use flaxseed in order to boost its nutritional properties, nutritionists point to the union between flaxseed and soy, especially during menopause. Now, check out the flaxseed recipes we’ve selected to make your life more delicious and healthy.

FUNCTIONAL LINSEED, OAT, AMARANTH AND QUINOA BRAN AND WALNUTS

Ingredients

  • 6 tablespoons of ground golden flaxseed;
  • 6 tablespoons of thick flaked oats;
  • 6 tablespoons of amaranth;
  • 6 tablespoons of quinoa;
  • 2 crushed walnuts.

Preparation mode

Mix all ingredients and store in tightly capped glass container. No need to keep it in the fridge.

DETOX APPLE JUICE, GINGER FLAXSEED

Ingredients

  • 1 green apple with chopped skin;
  • 3 slices of ginger;
  • 2 dessert spoons of flaxseed;
  • 4 mint leaves;
  • 1 cup of coconut milk

Preparation mode

Blend everything in a blender for 15 minutes without straining and sweetening.

FLAXSEED BREAD AND RAISINS

Ingredients

  • 5 tablespoons of crushed flaxseed;
  • Raisins;
  • ½ cup of warm milk;
  • 2 ½ cups of golden flaxseed flour;
  • 1 envelope of biological yeast;
  • 1 teaspoon of salt;
  • 1 teaspoon of sugar;
  • 1 egg.

Preparation mode

Beat the flaxseed, egg, milk, sugar and salt in a blender. Place the flour in a large bowl, add the mixture from the blender and the grapes and stir with a wooden spoon until you get a smooth dough. Transfer to a buttered and floured pan and let stand 30 minutes. Bake in oven preheated to 160 a for about 30 minutes.

WHOLEMEAL APPLE CAKE WITH FLAXSEED FLOUR

Ingredients

  • 1 apple cut into small pieces;
  • 1 cup of linseed flour;
  • 1 cup rolled oats;
  • 1 cup brown sugar;
  • ½ cup of milk;
  • 2 eggs;
  • 1 tablespoon of butter;
  • ½ cup of oil;
  • 1 dessert spoon of baking powder.

Preparation mode

Blend all ingredients in a blender, except the apple and yeast. Transfer to a large bowl and add the apple and yeast and stir slowly until all is incorporated. Place the dough in a buttered and floured pan. Bake in a medium oven for approximately 30 minutes.

LINSEED PIE

dough ingredients

  • 1 cup of linseed;
  • 2 cups of linseed flour;
  • 1 tablet of bread flour;
  • 1 tablespoon of butter;
  • 1 cup of skim milk or warm soy milk tea;
  • 1 teaspoon of honey.

stuffing ingredients

  • 1 can of green corn;
  • 1 chopped red onion;
  • chopped parsley;
  • 1 tablespoon of oil;
  • ½ cup of light curd tea;
  • 1 cup skim milk or soy milk;
  • Salt to taste;
  • 1 gem to brush.

Method of preparation of the filling

Put oil in a non-stick skillet, add the flour, corn and onion and stir vigorously. Add the milk, stir a little more and add salt. When it is thick, add the curd, mix well, turn off the heat and add the parsley

Method of preparing the dough

Beat the flaxseed in a blender or food processor. Put it in a bowl and add the milk and yeast, mix well. Add linseed, margarine, honey, salt and stir. Add the flour little by little and start mixing. When the dough no longer loosens from your hands, place it on a smooth surface and knead with your hands. Oil the pie tins and line them with the dough. Add the filling, and pass yolk temperature bake at 180 to for 20 minutes.

The flaxseed is small, but the good for health is enormous. You need to include it in your diet right away. Seeds are easily found in supermarkets and health food stores. You can also buy online! The price of golden flaxseed on the Cerealista Zone website https://zonacerealista.com.br/ .is R$5.49. The price of brown linseed on the Extra supermarket website varies from R$2.33 to R$7.68. See how there are no excuses for not eating this seed?

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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