If you are constantly interested in the daily diet, you surely know that nuts have many benefits in supporting our health and helping to prevent many indirect risks to dangerous diseases.
And on the market today, milk manufacturers also release a variety of seed milk to help us get more nuts in our daily meals.
Flaxseeds are considered a superfood with many health benefits that you should include in your diet.
In this article, we will explore the benefits of flaxseed and flaxseeds in weight loss or skin beauty and how to use flaxseeds to achieve the high results most for this seed.
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1. What is flaxseed?
Flaxseed is a small seed about the size of a sesame seed, harvested from the flax plant. This plant was first grown in Egypt, then spread to the world.
The fibers from the flax plant can be used to weave them into fabrics. It is known that linen fibers are two to three times stronger and stronger than cotton.
Flaxseed, scientifically known as Linum usitatissimum (meaning “useful” in Latin), has a golden brown or amber color. Flaxseeds have a hard, shiny, and smooth outer shell. This seed has no characteristic smell or taste.
2. The nutritional value of flax seeds
Two of the most important nutrients of flaxseeds are omega-3s and lignans. The amount of lignans in flaxseeds is 75 to 800 times more than that of other plant foods.
While omega-3s have anti-inflammatory and cardiovascular health benefits, lignans help fight oxidants and prevent diseases like cancer. Also, flaxseeds contain fiber (both soluble and insoluble), which is very beneficial for the digestive system.
3. What are flax seeds' benefits?
Flaxseeds are rich in omega-3 fatty acids. Omega-3s are thought to disrupt the growth of cancer cells. Additionally, the lignans in flaxseeds also have anti-cancer properties and help prevent new blood vessels from forming tumors.
A 2008 study involving 161 men showed that consuming flaxseed was able to suppress prostate cancer tumor growth. Several studies have also shown the use of flax seeds in the prevention of breast cancer.
Lower cholesterol and improve heart health:
The fiber, phytosterol, and omega-3 content found in flaxseeds can help boost heart health.
Phytosterols are structurally similar to cholesterol, but they help block the absorption of cholesterol in the gut. Eating foods containing these nutrients contribute to reducing LDL – “bad” cholesterol in our body.
In 2008, a study of 55 Native American women who went through menopause found that consuming 30 grams of flaxseed per day reduced their LDL cholesterol levels by 10%.
Support for diabetes treatment:
Studies show that when supplementing with flaxseeds, the fasting glycemic index can be reduced by 20%. More importantly, this nut contains mucilage – a gel-forming fiber that can slow glucose release into the bloodstream.
Some preliminary studies have also shown that flaxseeds can delay the onset of diabetes. They contain SDGs, which help reduce the risk of type I diabetes and delay type II diabetes.
Flax seeds benefits for weight loss is:
The omega-3s in flax seeds are a healthy fat that can suppress appetite and improve feelings of fullness – which is quite helpful during weight loss. Lignans present in flaxseeds improve cell function, help burn fat and boost metabolism.
Also, flaxseeds are quite high in fiber because this prolongs the absorption of nutrients from the digestive system into our body, so you will feel full for longer, supporting more actively in reducing your cravings so that you will eat less means fewer calories you take in, and you will lose weight.
Read more: What Is Quinoa? Quinoa Benefits Weight Loss?
The omega-3 fatty acids in flaxseeds can keep your skin moist, hydrated and prevent dirt and pollution from entering the pores. When your skin doesn't dry out, it will gradually light up.
The anti-inflammatory properties of flaxseeds help in treating dermatitis. Its rich source of antioxidants may also prevent skin cancer.
Suggest an easy-to-rework flaxseed mask for you:
- Combine 2 tablespoons of raw honey, 1 teaspoon of fresh lemon juice, and 1 tablespoon of flaxseed oil.
- Apply the mixture directly to the face.
- Leave on for 15 minutes and wash your face with plain water.
- You can apply this recipe every morning.
It helps to strengthen hair:
The cause of brittle hair is often attributed to a lack of omega-3 fatty acids in the diet. Flaxseeds are a rich source of omega-3s, so they are effective against hair loss, giving you healthy hair.
You can make a homemade flaxseed hair gel using these instructions:
- Boil about 2 cups of water.
- When the water starts to boil, add 4 tablespoons of flaxseed.
- Cover the pot and let it simmer for 15 to 20 minutes.
- Turn off the heat and decant the gel.
- Apply the obtained gel to your scalp every morning, incubate for 20 minutes, and then rinse as usual.
4. How to use flax seeds:
You can consume flaxseeds in two forms: powder or whole. Both types are very healthy. If you eat whole grains, you will take advantage of the seed pods' oils and fiber.
Before eating, you can soak the seeds in warm water for about 10 minutes or soak them in cold water for about 2 hours. However, the crushing of flaxseeds makes it easier to digest when used.
The best time to eat flax seeds is early in the morning. Therefore, you should add this nut to your breakfast diet. It's worth noting that when using flaxseeds, you should drink a little more water.
Here are a few foods you can eat with flaxseed:
- Oatmeal porridge
- The burger
- Chicken / Fish
Consume no more than 5 tablespoons (50 grams) of flaxseed per day. Eating about 1-2 tablespoons of flaxseed a day is enough for your body. You may experience negative symptoms such as stomach upset, nausea, flatulence, diarrhea, or constipation if you eat too much.
Alternatively, you can preserve flaxseeds (both in powder and granular form) by placing them in sealed containers and storing them in the refrigerator. This practice can preserve flaxseeds for up to 6 months.
5. Where should avoid using flaxseed
- People with irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD) should not eat flaxseeds. Flaxseeds serve as a laxative and stimulate the colon framework, leading to inflammation and even colon bleeding.
- People who have a hormonal imbalance or have endometriosis should be careful with flaxseed because it mimics estrogen.
- Do not eat flaxseed if you have an upset stomach.
- Pregnant or lactating women should not consume flaxseeds.
- If you are taking blood thinners, then avoid flaxseed as flaxseeds slow down blood clotting.
6. Three simple dishes with flax seeds
Banana smoothie + oats + flax seeds
- 1 banana
- 2 tablespoons of instant ground oats
- 1/2 apple
- 250 ml of fresh milk
- 1 date
- 1 tablespoon ground flaxseed
- Cut the banana, apple, and date into a blender and place it in a blender.
- Add milk and oats to the blender and puree them.
- Pour smoothies into a cup.
- Add 1 tablespoon of ground flaxseed to a smoothie, stir and enjoy.
Spinach salad + tuna + flax seeds
- Baby spinach
- Smoked tuna
- Cherry tomato
- 1 tablespoon ground flaxseed
- 1 tablespoon minced garlic
- 4 tablespoons extra virgin olive oil
- Juice of half a lemon
- 1 tablespoon of mustard
- 1/2 teaspoon black pepper
- Fill the pot with water and bring to a boil. When the water is boiling, sprinkle in a little salt.
- Place spinach and garlic in a pot of boiling water.
- After 2-3 minutes, remove the spinach and garlic and soak them in a bowl of cold water.
- Making a sauce: Mix a mixture of olive oil + lemon juice + mustard + salt + pepper in a small cup.
- Prepare a bowl or plate. Fill the plate with smoked tuna and cherry tomatoes.
- Take out spinach in cold water, drain and place in the bowl/plate above.
- Add the sauce to the mixture and mix well.
- Sprinkle powdered flaxseed on the bowl/plate and enjoy.
Lentil soup with flax seeds
- 1/4 cup golden lentils
- 1/4 cup chopped tomatoes
- 1/4 cup chopped onion
- 1.5 teaspoons minced garlic
- 1 tablespoon flaxseed powder
- 1/4 teaspoon black pepper
- 2 teaspoons of extra virgin olive oil
- 1 handful of coriander leaves
- Put olive oil in a saucepan.
- After 30 seconds, add minced garlic to non-aromatic.
- Add the onions and fry for 1 minute.
- Add tomatoes, salt, and pepper. Stir and cook for one minute.
- Add lentils to cook together.
- Add more water to the pot—cover and cook for about 10 minutes.
- Remove the pot from the stove and stir the flaxseed.
- Decorate the soup with coriander leaves.
7 . Bonus Flaxseed For Weight Loss | Flaxseed Water Drink
8. Where to buy flax seeds?
Hopefully, through the article, you can understand more things about flaxseeds and can consider using flax seeds in daily meals to supplement nutrition and promote health.
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