Flaxseeds: a mine of health benefits and virtues
Flax seeds are good for your blood sugar and your heart and count a lot of virtues and health benefits. Better yet, they have a pleasant nutty flavor! Here’s why you should incorporate them into your diet.
A source of magnesium
Rich in protein, flaxseed is also a good source of magnesium. Remember that magnesium plays an important role in the control of blood glucose because it facilitates the use of insulin by the cells. Extensive studies have shown that the risk of type 2 diabetes is very high when magnesium intakes are low. And even if you are already diabetic, magnesium can help you.
Flax seeds to replace fish
If your consumption of fish is rather low, eat flaxseeds: they are rich in alphalinolenic acid (ALA), which the body uses to develop omega-3 fatty acids that are normally found in fish. Like fish, flaxseeds keep your heart healthy by lowering cholesterol levels, regulating heartbeat and preventing blood clots. They also protect against inflammation, which is associated with many age-related disorders, including insulin resistance and diabetes.
A high fiber content
Flax seeds contain a wide variety of elements that can play an important role in the diet. Flax is a good source of soluble fiber, which helps reduce the rate of “bad” cholesterol (LDL) and lower the risk of coronary heart disease.
An anti-cancer food
Studies also indicate that flax may help prevent certain cancers. It contains lignans that convert to estrogen-like elements, but with reduced activity. By occupying the estrogen receptors, they reduce the effects of the real estrogens, more powerful. The researchers looked at the role that flax could play in preventing hormone-dependent cancers such as breast and colon cancer.
Rich in lignans, their omega-3s help protect or even treat breast cancer. In the body, lignans become estrogen-like compounds, but less active than the natural hormone.By occupying the estrogen receptors of cells, these compounds block the effects of the hormone, possibly protecting you against hormone-dependent cancers such as breast cancer. The content of linseed in lignans is infinitely higher than that of any other vegetable food.
Flax seeds to fight against breast cancer
Animal studies have shown that flax can reduce the size of tumors and even alter their incidence. Studies in humans are limited, but one suggests that tumor growth in breast cancer patients has been slowed by daily ingestion of muffins containing 25 g of ground flax.However, more scientific research is needed to better understand the benefits of flaxseed to protect us from cancer.7/10
A gluten-free food
Flax does not contain gluten, is inexpensive and has a pleasant nutty taste. Several studies recommend taking 1 to 2 tablespoons of ground flaxseed daily. Whole flax seeds can be eaten. But, to better assimilate them, it is better to consume them ground. Keep the powder in an airtight opaque jar placed cold.
Other health benefits
Thanks to their anti-inflammatory activity, flax seeds protect against rheumatoid arthritis, asthma, Crohn’s disease, eczema and psoriasis.
Like fish, flaxseed may offer some protection against Alzheimer’s disease and depression. Finally, if you suffer from constipation, take flaxseeds as they are laxative.Consume
Flaxseed oil and its health benefits
Like seeds, oil is an asset for health, it provides omega-3, but no fiber or lignans. If you are concerned about the health of your heart, you can include flaxseed or fish oil in your diet to get the good fats you need. However, as flax thins the blood, talk to your doctor, especially if you are taking aspirin or blood thinners. Dosages range from 1 tbsp. 1 tsp. soup, once or twice a day.
Keep the oil in the refrigerator as it rancid quickly. Use it in salad dressings, add on steamed vegetables or cooked grains, but do not cook it because the heat destroys its nutrients.
Be careful, do not confuse flaxseed oil, a food product, with linseed oil sold in hardware stores, which is used solely to treat wood and that we must absolutely not ingest.10/10
A health asset in your meals
You can buy the seeds already ground or whole, in which case you will grind them in a coffee grinder or a food processor. They are usually found in grocery stores or, failing that, in health food stores.
The body absorbs lignans better when flax seeds are ground or crushed (whole seeds go straight without being digested). On the other hand, once ground, they rancid quickly. Buy whole seeds that you grind as you need them; they will keep one year at room temperature. Keep the ground seeds in the refrigerator.
- Sprinkle on hot or cold cereals.
- Add in meatloaf, meatballs, burgers and baked goods.
- Put in yogurt or granola.
- Add 1 or 2 tbsp. bread, pancakes, waffles and muffins.Watch for cooking: flax seeds can brown these foods faster.
- Garnish with ice cream or frozen yogurt.
- Add to the shakes.
- In muffin pasta, replace one quarter of the flour with flaxseed.
- Add to boiled apples, stewed blueberries or other fruit desserts.
- Sprinkle on the tuna or chicken salad you eat sandwich.
- Add cream cheese or soft cheese and spread on whole wheat crackers.