What is better ground flax seed or flaxseed oil? Flaxseed: beneficial properties and contraindications, side effects Calculations and practical conclusions.

Flax is a plant that has long been used for the production of yarn and dietary oil. Clothing made from flax is highly durable and wear-resistant, has high hygroscopicity and thermal conductivity, and is environmentally friendly. Flax seeds are used in traditional medicine for the purpose of gentle and natural therapy for many diseases, as well as for culinary purposes. And flaxseed oil is a dietary product, a source of essential fatty acids that the body cannot synthesize on its own.

Three types of flax are common:

Fiber flax - distinguished by long stems up to 70 cm in height, weakly branches, used in the production of fibers for yarn and in the textile industry.

Curly flax - produces tens of times more bolls than long-lasting flax, is short and branches well, is used in the production of oil.

Flax-mezheumok - has the properties of the two types listed above, can be used both for the production of oil and for the production of coarse fabrics.

Flax seeds contain about 55% healthy fatty acids, 28-30% high-quality protein (contains all essential amino acids) and 35% fiber, and many other useful substances, making them rightfully classified as a functional food source.

8 Health Benefits of Flax Seeds

Significant benefits of flax seeds include:

Essential fatty acids omega 3, 6, 9

Polyunsaturated fatty acids of omega-3, 6, and 9 groups, the content of which in flaxseed oil is higher than in fish oil, is important for the growth and development of a young body and the proper functioning of the vascular system. Omega-3 is as much as 55%. As is known, it has blood thinning properties, which is a good prevention of atherosclerosis (reduces the growth of atherosclerotic plaques) and vascular and heart diseases.

There is also a large review of 27 studies involving more than 250,000 people. The analysis showed that omega-3 consumption reduces the risk of cardiovascular disease by 14%.

Cancer Prevention

Flax seeds are a rich source of lignans, which may reduce the risk of cancer and improve health. Lignans are plant compounds that have antioxidant and estrogenic properties.

Reduces cholesterol

Another health benefit of flax seeds is their ability to lower cholesterol. This effect appears to be related to the dietary fiber in flax seeds, as it binds to bile salts and is then excreted from the body. To replenish these bile salts, cholesterol travels from the blood to the liver. And it is this process that reduces cholesterol levels in the blood.

One study conducted on patients with high cholesterol showed that eating 3 tablespoons (30 g) of ground flax seeds daily for three months reduced total cholesterol by 17% and “bad” LDL (low-density lipoprotein) cholesterol by almost 20% .

Another study was conducted on diabetic patients. Taking 1 tablespoon (10 grams) of flaxseed powder daily for just 1 month resulted in a 12% increase in “good” HDL (high-density lipoprotein) cholesterol.

Reduces blood pressure

Many studies have been conducted that have confirmed the effectiveness of flax seeds in lowering blood pressure.

A Canadian study found that consuming 30 grams of flax seeds daily for six months reduced blood pressure by 10 mmHg.

And for those patients who were already taking blood pressure medications, flax seeds further reduced blood pressure and reduced the number of patients by 17%.

Reduces blood sugar levels

Several studies have shown that people with type 2 diabetes who added 10–20 grams of flaxseed powder to their daily diet for at least 1 month experienced an 8–20% reduction in blood sugar levels.

This blood sugar-lowering effect is due, in part, to the insoluble fiber content of flax seeds. Research has shown that insoluble fiber slows the release of sugar into the blood and lowers blood sugar levels.

Rich in selenium

Selenium in the seeds restores the deficiency of this microelement, which is often observed in residents of large cities, as well as in those who consume a lot of carbohydrate foods. Selenium protects nucleic acids from destruction and reduces the risk of cardiovascular diseases.

100 grams of seeds contain 25.41 mcg. selenium, which is 30% of the daily requirement.

Potassium, magnesium and calcium - for the health of the whole body

These 3 essential minerals are vital for humans. With their help, cellular transport is realized; they are necessary for the coordinated functioning of all human organs and systems. With a lack of potassium and magnesium, heart rhythm disturbances and problems with the excretory system are observed. When recalculated on a dry weight basis, flax seeds contain more potassium than bananas, which are traditionally recommended for consumption in cases of deficiency of this microelement.

100 grams of flax seeds contain: 391 mg of magnesium (100% of the daily value), 813 mg of potassium (30% of the daily value), and 255 mg of calcium (25% of the daily value).

Lecithin and vitamin B 1

B contained in flax seeds protects nerve cells from damage, prevents the development of mental illness, postpartum and depressive conditions.

For example, 100 grams of vitamin B 1 (thiamine) contains 1.66 mg, which is 100% of the daily requirement.

Benefits of flax seeds for women

Flax seeds are beneficial for women's health due to the content of phytoestrogens - plant analogues of female hormones in the outer layer of the seeds (there are especially many of them in white flax). Regular consumption of flax seeds alleviates the negative manifestations of menopause and is an excellent prevention of breast and uterine cancer.

A 2005 study of 30 women found that consuming 40 grams of flaxseed per day could reduce the frequency or severity of women who do not use estrogen therapy during menopause.

Research shows that women who consume flax seeds have a lower risk of postmenopausal breast cancer.

In addition, according to a Canadian study involving more than 6 thousand women, those who eat flax seeds are 18% less likely to develop breast cancer.

Benefits of flax seeds for men

Flax seeds are beneficial for men due to their high amount of zinc. Zinc is an important mineral for men; it is involved in the process of sperm maturation and affects the degree of their motility. The fertility of a particular man depends on the amount of zinc. 100 grams of flax seeds contain 4.34 mg of zinc, which is 40% of the daily value.

In a small study of 15 men, those who took 30 grams of flax seeds per day while on a low-fat diet showed decreased levels of a prostate cancer marker, indicating a lower risk of prostate cancer.

In addition, there is a study published in 2008 in which 161 men took part. Eating flaxseeds every day appeared to stop the growth of prostate tumors, especially if the men also ate a low-fat diet.

Other beneficial properties of flax seeds

Polysaccharides in the shell of flax seeds can bind water - which is why when the seeds are infused, a viscous jelly is formed, which is taken orally to treat gastrointestinal diseases. If you chew flax seeds, they will swell in the intestines, enveloping its mucous membrane, which promotes regeneration. These properties of flaxseeds are used in the folk treatment of psoriasis, intoxication or intestinal disorders.

Flaxseeds normalize the function of the digestive system and are used for the prevention of liver diseases and rehabilitation of patients in the postoperative period.

What does flax seed cure?

Chronic constipation– the fiber contained in the flaxseed shell helps to gently cleanse the intestines and restore its mucous membrane. Just one tablespoon of flax seeds contains 3 grams of fiber, which is 10% of the recommended daily value.

Moreover, flax seeds contain two types of dietary fiber - soluble (20–40%) and insoluble (60–80%), which both help regulate blood sugar levels and lower cholesterol levels.

Atherosclerosis – flaxseed oil reduces the amount of so-called “bad cholesterol” in the blood, which prevents the formation of atherosclerotic plaques, and also increases the tone and elasticity of blood vessels.

Gallbladder and liver diseases.

Diseases of the genitourinary system inflammatory in nature.

For diseases of the throat and respiratory system Flax decoction is used for rinsing or drinking.

For pathologies of the digestive tract, dyspeptic disorders, ulcers, gastritis, diseases of the intestines and stomach, use jelly from flax seeds or chew whole seeds.

What are the benefits of flax seed oil? (linseed oil)

The biggest advantage of flaxseed oil is considered to be the high proportion of polyunsaturated fatty acids from the omega-3 and omega-6 groups, ideally constantly entering the body from external sources. Similar fatty acids are also present in nut, corn and even sunflower oil, so why is flaxseed oil considered the healthiest?

The fact is that it is not enough just to have certain components in the product; their ratio is also important. The ratio of fatty acids is 1:4 (omega-3 to omega-3, respectively) is considered optimal in Japan and Sweden, the norm is 1:5. But most people have a significant predominance of omega-6 acids in their diet, which leads to increased cholesterol in the blood, increased blood viscosity and creates a risk of heart attack and other diseases of the cardiovascular system.

Only two types of vegetable oils - camelina and flaxseed - contain an optimal proportion of polyunsaturated fatty acids, so they are better absorbed and help prevent cardiovascular diseases, intestines and the digestive system.

In addition to polyunsaturated acids, flaxseed oil is rich in B vitamins, necessary for the stable functioning of the nervous system, and contains antioxidant vitamins A and E, which allow the body to fight the negative effects of free radicals. Lecithin and a complex of minerals (potassium, zinc, iron, magnesium, phosphorus) in flax seed oil prevent the development of iron deficiency conditions and endocrine disorders.

According to research conducted at the Herzen Institute in California, flaxseed oil can slow down the growth of tumors, and is therefore recommended as a source of fatty acids for cancer patients.

In addition, flaxseed oil is an essential product in the diet of vegetarians who obtain omega-3 from it. Other sources of essential fatty acids include sea fish (herring, salmon, mackerel), fish oil and omega-3 dietary supplements in capsules. However, the first two products cannot be present on a vegetarian menu, and omega-3 in food supplements is usually poorly absorbed by the body and has questionable beneficial properties, since it is impossible to control its storage conditions and quality.

Harm of flax seeds

Flax seeds pose virtually no harm; they should be used with caution only in case of hypercalcemia or individual intolerance.

But since flax seeds are harmless and safe for use, why is the sale of flaxseed oil prohibited in many countries? The fact is that flaxseed oil is the leader in the content of unsaturated fatty acids of the omega-3 group (up to 44% mass fraction, compared to 1% in our usual sunflower oil). These substances are extremely beneficial for health, as they help prevent atherosclerosis and can significantly reduce cholesterol levels, are a structural component of cell membranes and are necessary for the synthesis of prostaglandins. But under the influence of light and heat, fatty acids are instantly oxidized, peroxides are formed, which, on the contrary, are very harmful to the body and can even have a carcinogenic effect.

You can determine the presence of oxidized fats in the oil by its taste - it acquires a bitter taste and a specific smell. Under no circumstances should you drink this oil! It will cause a significant blow to your health!

Optimal storage conditions for linseed oil are in a dark and cool place; linseed oil should be transported in an opaque container (made of tinted glass, ceramics, etc.).

Flaxseeds last longer than oils because their fatty acids are protected by the seed coat, but they also need to be taste-tested before using. Ground seeds with a destroyed shell oxidize as quickly as oil, which is why they need to be ground immediately before use.

Commercially available flaxseed flour contains ground and dried flax seeds. It does not contain the fatty acids we need, so flaxseed flour spoils less if stored properly. But it is also deprived of most useful substances, although products based on it supply the body with fiber and help with intestinal disorders.

4 Ways to Properly Take Flax Seeds

Flax seeds can be taken in different ways, here are a few recipes:

Flax seed with kefir. The combination of kefir and flaxseeds is used as an aid to diets or exercise for rapid weight loss. Add one tsp to 100 grams of kefir. sunflower seeds This mixture should replace breakfast or dinner and drink on an empty stomach. To speed up the process, after the first week of use, the dose of seeds can be increased to two spoons, and after two weeks - to three.

Infusion of flax seeds. An infusion of flaxseeds, which can be prepared according to a recipe, helps soothe the gastrointestinal mucosa and cleanse the intestines. Pour three tbsp into a liter thermos. l. flaxseed, which need to be poured with boiling water. The future infusion cools for three hours, after which it must be strained and the collected pulp squeezed into a closed, opaque container. Before main meals (30 minutes before) and between them you need to take 150 g of infusion for a month.

Kissel from flax seeds. Flaxseed jelly is taken for the treatment of chronic and intestinal disorders; it helps normalize the condition of the stomach and improve metabolism. A tablespoon of flaxseeds is poured into 500 ml of boiling water, then infused for eight hours. The preparation time can be reduced by pre-grinding the seeds in a coffee grinder. To make the drink more palatable, add honey, cinnamon or vanilla, brew it with chicory or mix it with berry jelly or brewed oatmeal. Kissel should be washed down with plenty of water; it should not be drunk if you have acute pancreatitis.

There is also a medicine made from flax seed oil - linetol. It has anti-sclerotic and wound-healing effects. Take it once a day on an empty stomach, 20 ml for a month.

Ground or whole - what is the best way to consume flax seeds?

Our intestines are not able to destroy the hard outer shell of seeds. Therefore, you will not get as much benefit from taking them whole. Moreover, ground flax seeds are easier to digest.

How to grind flax seeds and how to store them?

Ground flax seeds are more convenient to use in recipes, as they reduce the preparation time for infusions and decoctions. Additionally, ground flaxseed can be added to dishes and salads to increase their nutritional value. Flax is added to baking flour because it softens it—it has even become a standard for making bread in Canada.

Ground flax grains that can be found on sale most likely have little health benefit, especially if they are sold in transparent packaging and lie in the light. It will be much cheaper and healthier if you buy whole grains and grind them at home. To do this, you can use almost any kitchen appliance - a blender, coffee grinder, food processor, and even a mechanical spice grinder. But it is best to purchase a miniature electric mill, which will allow you to quickly and easily get the required portion of ground seeds. Alternatively, you can use the old-fashioned method and grind the seeds with a pestle and mortar.

Whole flax seeds retain their beneficial properties for 12 months, but ground grains cannot be stored for that long; they must be ground again each time. This is explained by the properties of fatty acids in flax - omega-3 quickly oxidizes under the influence of sunlight or high temperatures and turns into a carcinogen dangerous to health. Therefore, if you have excess seeds after grinding, you need to store them in a dark container without access to air in a cool, dry place, or frozen.

Which is better for your health? We will bring some clarity and try to answer these questions.

Most people consume flaxseed oil or flaxseed oil due to its high fatty acid content. Both products are the best plant sources of very valuable fats that are vital for the proper functioning of the body.

Flax seeds and flaxseed oil contain a lot of omega fatty acids, especially omega-3. Flaxseed oil contains about 55% by weight omega-3. This is the highest value of any known natural product. Ground flax seeds have about 20% omega-3 and this is a high concentration. Flaxseed oil is the clear winner.

Omega-3s are an excellent source of alpha-linolenic acid (ALA). This acid is essential for human development and growth. Our body cannot produce this acid. It also helps solve many health problems.

Scientific studies have shown that omega-3s help reduce the risk of high blood pressure, coronary heart disease, strokes and breast, colon and prostate cancer.

There are no specific recommendations for omega-3 intake yet, but experts agree that we should consume 7.5 grams of ALA per day. 3 teaspoons of fresh, high-quality, unrefined flaxseed oil contain 7.6 g of omega-3. To get the same amount of omega-3 from ground seeds, you would have to eat 10 teaspoons.

The bioavailability of ALA in the body depends on what types of flax products we ingest. ALA has greater bioavailability in oil than in ground flax seeds and has greater bioavailability in oil and ground flax seeds than in whole flax seeds.

In other words, you absorb more omega-3s when you consume flaxseed oil rather than flaxseeds. Whole flax seeds are not digested by the body. ALA from oil will be more easily absorbed by the body than from ground seeds, which contain high levels of fiber. Flaxseed oil, like flaxseed meal, can be a great way to increase your omega-3 intake.

Scientists also note that some diets containing high levels of animal-derived saturated fat prevent our bodies from converting ALA into EPA and DHA. Fish oil is more beneficial to the human body in terms of omega-3 fatty acids. It has higher concentrations of EPA and DHA. These acids are considered the most valuable and useful in everyday nutrition.

Besides converting ALA into EPA and DHA in the body, it has some impressive benefits. ALA is the parent of omega-3s and is worth having in good quantities in your diet. This is especially relevant due to the high prevalence of omega-6 linoleic acid in modern foods.

There are also other types of omega-3s. But alpha-linolenic acid is considered the dominant omega-3 acid and care should be taken to ensure that there is no shortage of it in the diet.

We need a balance of omega-3 and omega-6 to feel good. Flax seed oil, cold pressed and unrefined, is an effective way to positively reduce this ratio and maintain it at the correct level.

Benefits of Omega-3

Content of protective lignans

Lignans are components of the substance that may be especially important for women who want to reduce the risk of diseases such as tumors of the nipples, uterine lining, ovaries and cervix. Flaxseed is the best natural source of lignans and thus helps strengthen the body's defenses.

Flaxseed oil contains little lignans because they are removed during the extraction process. Some manufacturers may add lignans to flaxseed oil after it is extracted.

Valuable fiber content

Flax seeds are very rich in fiber. 1 tablespoon of seeds contains more than 2 g of fiber. Of this amount, approximately 1/4 is valuable soluble fiber. This unique nutritional component lowers blood cholesterol and reduces the risk of heart disease.

Soluble fibers have excellent properties that facilitate digestion and ensure proper bowel function. The soluble fiber found in flax seeds can help keep your blood sugar levels stable.

Flaxseed oil is understandably low in fiber, so ground seeds are the clear winner here. It is worth remembering to enrich dishes containing fiber with flaxseed oil. This will make your meals better, nutritionally balanced, and provide many health benefits.

Other Nutrients of Flaxseed and Flaxseed Oil

Ground flaxseed is a healthy source of minerals and trace elements, such as manganese, magnesium and copper. It also includes numerous B vitamins, mainly thiamine, riboflavin, niacin, B6 and folic acid. Flaxseed is a rich natural antioxidant and contains significant amounts of vitamin E.

Natural flaxseed oil does not have as many minerals and vitamins because they are in most cases lost during the extraction process. But there is more vitamin E in flaxseed oil than in ground flax seed! Because of this, flaxseed oil is an excellent base with protective functions for many mixtures and an ingredient. Thanks to vitamin E, it not only perfectly nourishes and moisturizes, but also exhibits properties that inhibit the aging process of the skin.

Flax seeds for cancer prevention

Ground or whole flax seeds contain many lignans. Lignans are classified as phytoestrogens and can affect estrogen production in the body. Lignans do not end up in the oil. They are only found in whole grains, nuts and other plant foods. Flax lignans may provide protection against breast, prostate, colon, and skin cancers.

For women, flaxseed lignans help maintain the balance of estradiol, which is the most abundant form of estrogen in the female body. There are risks of potential cellular mutations associated with having too much estradiol in our system. These mutations can lead to disease. Lignans may block the effects of estradiol.

Men can also benefit from consuming lignans. There is some concern among men consuming anything that contains or promotes estrogenic effects in the body. However, phytoestrogens (lignans) may help reduce estradiol levels and prevent long-term damage.

For those who have hormone-sensitive tumors (such as breast cancer), there is doubt that consuming flax seeds is safe. This also applies to men with prostate cancer. The available data is unclear and incomplete.

If you are at high risk for hormonal cancer, consult your doctor before taking flax seeds or flaxseed oil.

Hormonal Benefits of Flax Oil and Flax Seed

Flax seeds are very beneficial for women during menopause. Lignans should help reduce the appearance of unpleasant symptoms such as hot flashes, cramps, irritability and sleep problems. This is also due to the blocking of estradiol by phytoestrogens when communicating with cellular receptors.

Some experts believe that the acids in flaxseed oil also help relieve menopausal symptoms, but there is not much evidence to support this. Further research is needed before flaxseed oil can be considered a reliable treatment.

There is evidence that shows that eating foods high in ALA and omega-3 helps prevent vascular and heart disease. There is also evidence that eating foods rich in ALA may help lower high blood pressure. There is no firm consensus yet that flaxseed oil lowers cholesterol.

Flax seeds are also rich in potassium, which improves heart health. Potassium helps maintain normal blood pressure and helps maintain normal water balance between cells and body fluids. Whether you consume the seeds whole or ground, you will reap the benefits of potassium. If you decide to consume flaxseed oil, then you will receive omega-3 and ALA.

Flax seeds contain a significant amount of fiber, which helps improve digestion. Seeds contain two types of fiber: soluble and insoluble. Insoluble fiber, or hard-to-digest fiber, encourages your liver to work more efficiently and helps the body eliminate waste and toxins.

Digestible fiber absorbs water from the stomach and intestines. They form a gel that slows down the digestive system. Therefore, the body can absorb more nutrients from food. Flax fiber can also help with weight loss. The fatty acids, vitamins and minerals in flax seeds help ensure smooth bowel function.

Flaxseed oil will also help in this matter, as it contains more fatty acids and other nutrients.

Flax fiber is not always good for the body and is not suitable for everyone. Whole and ground flax seeds can cause diarrhea and other unpleasant problems such as gas, bloating, abdominal pain, diarrhea, constipation and nausea.

There is concern that taking large amounts of flaxseed may block the intestines due to the massive formation of the laxative effect of the flaxseed composition. Flaxseed oil should be consumed with plenty of water to prevent this.

If you have other digestive problems than constipation, then ground seeds may aggravate them. If you are using the ground seeds as a natural laxative, start with small doses until you see how your body reacts.

Oil is simpler and easier to use than seeds. You can also combine ground flax seeds with flaxseed oil to maximize the benefits of omega-3s (for digestion and other purposes) while also getting fiber into your system.

Those who have gallbladder problems may also have problems digesting the seeds. However, there is evidence that flaxseed oil, due to its fatty acids, may be beneficial for gallbladder health.

What else is worth remembering

Flaxseed oil is a more concentrated form of omega-3 fatty acids and vitamin E. Flaxseeds, although not as highly concentrated in omega-3, exhibit many health benefits due to the presence of ingredients such as lignans, soluble and insoluble fiber, vitamins and minerals.

If your diet is deficient in omega-3 acids, which is quite common, then flaxseed oil is always a good choice, allowing you to take it as a valuable addition to many dishes. However, if you are looking for a product with a wide range of health benefits that also contains omega-3 acids, then flax seeds are an ideal choice.

Many people eat these foods at the same time, adding them to almost all dishes. Flaxseed oil has a more powerful initial effect, but there are potentially more health benefits from consuming a few tablespoons of freshly ground flaxseed daily.

Flaxseed oil is very easy to use, although it should be stored in the refrigerator. Available in both liquid form and capsules.

If you prefer to use ground flaxseed, just add 1 or 2 teaspoons of flaxseed to a glass of water and stir. Flaxseed has a pleasant, nutty flavor and is good sprinkled on a salad prepared with vegetables or leaves.

Before consuming flax seeds, it is recommended to grind the seed yourself or buy ground ones, because whole seeds are not digested or absorbed. It is better to grind the seeds immediately before use. They then retain flavor and nutrients best, but pre-ground seeds are easier and quicker to use.

It is worth storing flax seeds in the refrigerator. There is virtually no difference in nutritional value between brown and yellow seeds.

For better absorption, it is worth using flaxseed oil with food. Flaxseed oil mixes easily with juices and other drinks. Its buttery taste is ideal for country cottage cheese, yogurt and many other dishes. Flaxseed oil can also be used as a healthy ingredient in various salads instead of olive oil.

However, it is worth remembering that flaxseed oil is not suitable for cooking, since during heat treatment it practically loses all nutrients.

Flaxseed oil should be purchased in an opaque bottle. You should also be sure to check the expiration date of the oil on the label, because flaxseed oil undergoes deterioration quite quickly. To keep the oil fresh for as long as possible, it should be kept in a dark and cool place. If flaxseed oil begins to emit a strong odor, darkens and tastes bitter, then it should be thrown away.

Natural flax products provide countless benefits to your health. They serve you well. Be sure to consult your doctor or nutritionist and make it a healthy habit to eat flax products every day.

About the benefits, harm and how to take flax products

(HEALTH FROM NATURE)

Only you can take care of your health. Good health to you!

Omega-3 is a substance without which the normal functioning of the human body is impossible. The lack of polyunsaturated fatty acids affects all systems of the body, a person quickly gets tired and gets sick. The best source of Omega-3 is a large amount of sea fish in the diet or capsule fish oil. But what about vegans or people with fish protein allergies? Flaxseed oil, which contains a lot of Omega-3, comes to the rescue.

A little about the composition

Flaxseed oil, as you might guess, is made from flax seeds using cold pressing. The temperature should be as low as possible, this helps preserve nutrients. As a result of pressing, a yellowish oily liquid is obtained that can be eaten. But it is important to remember that flaxseed oil deteriorates within a month after you start using it, so it is better to buy small bottles.

The flax seed product is a real storehouse of nutrients. It contains:

• polyunsaturated fatty acids: alpha-linolenic (Omega-3), linoleic (Omega-6), oleic (Omega-9);
• saturated fatty acids;
• tocopherol (vitamin E);
• phytohormones;
• minerals;
• lecithin.

Omega-3 is contained in prohibitive quantities: about 58%. The remaining two acids account for 15% and 17%, respectively. The product is quite high in calories, the energy value in 100 g of liquid is 884 kcal.

A large amount of Omega-3 is the main advantage of the oil. In the kitchen of the average person there are many sources of Omega-6 (vegetable oil, margarine, fast food) and Omega-9 (canola and olive oil), while a sufficient amount of Omega-3 does not enter the body. As a result, a “distortion” is formed in the body, leading to obesity and other diseases.

Ideally, Omega-3, -6 and -9 should be supplied to the body in a ratio of 4:1:1. But this is only possible for residents of coastal regions; others are forced to take special dietary supplements. Flaxseed oil is beneficial because it contains an almost ideal ratio of Omega-3, -6 and -9.

Properties of linseed oil

The product contains not only Omega-3, but also other beneficial substances. This is associated with a complex beneficial effect on the entire body, mainly on the digestive and cardiovascular systems, skin and immunity.

Relief from constipation and diarrhea

People suffering from constipation know firsthand what a bloated stomach, pain and feeling of fatigue are like. When the condition is neglected, the body begins to poison itself from the inside, which can even lead to cancer. When taken internally, flaxseed oil acts as a natural laxative. By lubricating the intestinal walls, the product facilitates digestion and helps the body quickly get rid of unnecessary remnants of digested food.

Interestingly, flaxseed oil also helps with diarrhea. This was confirmed by a 2015 scientific study conducted by the medical journal Ethnopharmacology. The product affects the digestive system on two fronts at once, allowing for improved food processing.

Prevention of cancer

Scientists have long traced the connection between cancer and Omega-3. The thing is that polyunsaturated fatty acids slow down the process of degeneration of cells into malignant ones and help cure oncology. Omega-3 in flaxseed oil programs cancer cells to die, so early forms of cancer are treated faster.

Flaxseed oil is especially effective in treating breast cancer, which is why it is included in the list of products recommended for a therapeutic diet.

Elimination of cellulite

The problem of “orange peel” is known even to thin girls; this is due to the structural features of the skin. Without proper nutrition, cellulite will not disappear, no matter how much you rub it with creams and massagers.

Treatment of eczema

Symptoms of this skin disease: itching, redness, dryness. It usually appears due to an allergic reaction to cosmetics, household chemicals or food. You need to get rid of eczema not only from the outside, but also from the inside. Omega-3 fatty acids will help improve the condition of the skin and remove not only the manifestations of eczema, but also make the epidermis dense and elastic.

Prevention of cardiovascular diseases

Residents of the Mediterranean and other coastal regions are less likely to experience problems with the heart and blood vessels. This is due to the consumption of large amounts of fatty fish, which can be replaced with flaxseed oil. The correct ratio of Omega-3 and Omega-6 helps reduce cholesterol levels and the risk of plaques, normalizes blood pressure, and has a beneficial effect on the functioning of the heart and blood vessels.

Scientists conducted studies in which smokers (prime candidates for heart disease) were asked to consume 4 grams of Omega-3 daily. A month later, the walls of the heart and blood vessels became thicker and stronger, heart rate and blood pressure returned to normal.

These are not all the beneficial properties of flaxseed oil. Omega-3 treats depression, improves joint mobility, relieves inflammation, stimulates brain function, etc. All the beneficial properties of Omega-3 apply to flaxseed products.

About the dangers of flaxseed oil

After the previous paragraphs, it seems that flaxseed oil is an ideal Omega-3 product for the prevention of all diseases. But it has significant disadvantages:

1. Flaxseed oil contains negligible amounts of vitamin E (tocopherol), which acts as a natural preservative. Few people know how long you can keep an open bottle of flaxseed oil in the refrigerator. Correct answer: no more than a month. Even if stored correctly, the liquid quickly goes rancid, which means that most of the oil in stores is already spoiled! This is one of the arguments in favor of the fact that it is better to buy a drug with a high content of Omega-3 in capsules.
2. Spoiled flaxseed oil not only becomes tasteless. Oxidation produces free radicals, which have an extremely negative effect on the body. Due to its high peroxide content, the sale of flaxseed oil is prohibited in some European countries. For now you can buy it freely from us.
3. Flax seed products should never be used for frying. During heat treatment, the oxidation process accelerates several times. The oil not only loses its beneficial properties, but also becomes simply dangerous.

Selecting high-quality liquid oil is extremely difficult; the production or storage process is often disrupted. A good oil, which contains only beneficial components, has the following properties.

Flax seeds were eaten around 6,000 years ago and may have been the world's first cultivated superfood!

The benefits of flaxseeds can help you improve digestion, clear skin, lower cholesterol, reduce sugar cravings, balance hormones, fight cancer and promote weight loss... and that's just the beginning!

Flaxseeds are small, brown or golden-colored seeds that are the world's richest source of plant-based omega-3 fatty acids, also called alpha-linolenic acid (ALA)!

Another unique fact is that flaxseed ranks #1 as a source of lignans in the human diet. It contains approximately 7 times more lignans than sesame seeds, its closest relative and runner-up.

Amazing Facts About Flaxseed

When you look at the nutritional value of flax seeds, there are many things that will catch your attention.

1 tablespoon of flaxseed contains:

35-40 calories
1.6 g protein
2.8 g carbohydrates
2.8 g fat (0.3 g saturated, 0.6 g monounsaturated, and 1.8 g polyunsaturated)
2.5 to 8 g fiber
3 milligrams sodium

In turn, the daily intake of flaxseed, which is three tablespoons, contains:

Omega-3 (ALA) – 6,338 milligrams
Fiber – 8 g
Protein – 6 g
Vitamin B1 – 31% RDA (Recommended Daily Value)
Manganese – 35% RDN
Magnesium – 30% RDA
Phosphorus – 19% RDN
Selena – 10% RDA

In addition, flaxseed contains sufficient amounts of vitamin B6, iron, potassium, copper and zinc.

This nutritional profile for flaxseed makes it easy to see why it is one of the most nutritious foods on the planet.

10 Benefits of Flax Seeds

1. High in fiber but low in carbohydrates

One of the most unusual benefits of flax seeds is that they contain a lot of mucilage. Mucus is a gel-forming fiber that is water soluble and provides incredible benefits to the gastrointestinal tract.

Mucus can keep food in the stomach from entering the small intestine too quickly, which increases nutrient absorption.

In addition, flax is extremely rich in both soluble and insoluble fiber, which can help promote colon detoxification, fat loss, and reduce sugar cravings.

You should aim to consume 30-40g per day of high fiber foods.

2. Healthy skin and hair

If you want healthy skin, hair and nails, then try adding 2 tablespoons of flax seeds to your smoothie or 1 tablespoon of flaxseed oil to your daily routine.

The ALA fats in flax seeds provide the skin and hair with essential fats as well as vitamins that can help reduce dryness and flaking. They can also combat symptoms of acne, rosacea and eczema. This also applies to eye health, as flax can reduce dry eye syndrome.

Flaxseed oil is another great choice because it has an even higher concentration of healthy fats. You can take 1-2 tbsp. l. internally to moisturize skin and hair. The oil can also be mixed with essential oils and used as a natural skin moisturizer.

3. Weight loss

So, flax is full of healthy fats and fiber, which in turn will help you feel more satisfied, so you'll eat fewer calories overall, which can lead to weight loss. ALA fats may also help reduce inflammation.

The latter is important for weight loss because an inflamed body tends to hold on to excess weight. Add a couple of teaspoons of flaxseed to soups, salads, smoothies, or as part of your weight loss plan.

4. Low cholesterol

The Journal of Nutrition and Metabolism found that adding flax seeds to your diet naturally lowers your blood cholesterol levels.

Bile is then eliminated from the body through the digestive system, causing the body to produce more of it, using up excess cholesterol in the blood and lowering cholesterol levels overall.

5. Flaxseeds are gluten-free

Using flax is an excellent option for replacing gluten-containing grains, which are inflammatory, where flax is anti-inflammatory. Thus, flax seeds are wonderful for those who have celiac disease or gluten sensitivity. They may also be a good alternative to the omega-3 fats in fish for people with seafood allergies.

Another great aspect of gluten-free flax is that it can be used as a grain replacement in cooking. I often use it along with coconut flour in home baking.

6. Flaxseed is very high in antioxidants (lignans)

Other incredible nutritional facts include how flax seeds are packed with antioxidants. Lignans are unique fibers associated with polyphenols that provide antioxidant benefits for anti-aging, hormonal balance and cellular health.

Polyphenols support the growth of probiotics in the intestines and also help eliminate yeast and candida in the body.

Lignans are also known for their anti-viral and antibacterial properties, so regularly consuming enough flaxseed may help reduce the number and severity of colds and flu.

7. Digestive Health

Perhaps the greatest benefits of flaxseed come from its ability to promote digestive health. Flax ALA protects the lining of the gastrointestinal tract and maintains its health. Flax has been shown to be beneficial for people suffering from Crohn's disease or other digestive diseases, as it helps reduce intestinal inflammation.

You can also take 1-3 tablespoons of flaxseed oil with 8 ounces of carrot juice to relieve constipation naturally.

Flax is also very rich in soluble and insoluble fiber, which can also improve digestive health and is one of the most magnesium-rich foods in the world.

Two tablespoons of flaxseed contain about 5 grams of fiber, or 1/4 of your daily value. The fiber found in flaxseed provides food for friendly bacteria in the colon, which helps remove waste from the body.

8. Flax seeds against cancer

The benefits of flaxseed have been proven many times over, including fighting breast, prostate, ovarian and colon cancer.

A study published in the Journal of Clinical Cancer Research found that consuming flax seeds may reduce the risk of breast cancer. The three lignans found in flaxseed can be converted by gut bacteria into enterolactone and enterodiol, which naturally promotes hormone balance, which may be the reason why flaxseeds reduce the risk of breast cancer.

9. High in omega-3 fatty acids

We hear a lot about the health benefits of fish oil or omega-3 fats. Fish oil contains EPA and DHA, two omega-3 fats that are critical for optimal health. Despite this, flax seeds do not contain EPA or DHA; they do contain ALA, another type of omega-3 fat.

A study published in Nutrition Reviews showed that approximately 20% of ALA can be converted to EPA, but only 0.5% of ALA is converted to DHA. Additionally, surprisingly, gender played a large role in the conversion, with young women having 2.5 times the speed compared to men.

Flaxseed is a small oilseed produced by the plant Linum usitatissimum, which has been cultivated since ancient times.

This product is very valuable for our health, especially due to its richness in fiber and Omega-3 essential fatty acids.

And in today’s article we would like to consider such issues as benefits and harms and how to take the product.

Nutritional value of 100 g of flaxseed:

1. Calorie content 530 Kcal
2. Water - 6.95%
3. Protein - 8.27%
4. Fat - 42.17%: (saturated fat 3.65 g; monounsaturated fat 7.53 g; polyunsaturated fat 28.74 g (22.8 g Omega-3 - 5.9 g Omega-6).
5. Fiber - 27.40%
6. Ash - 3.68%

Flax seeds also contain:

• B vitamins (B1, B2, B3, B4 and B5) and vitamin E;
• mineral salts including calcium, phosphorus, magnesium, potassium, iron and zinc.

Benefits for the body

The main benefits of using this product:

They fight constipation

Flax seeds are an ideal natural remedy for constipation. This is due to the presence of substances that, when in contact with water, form a viscous paste that can soften feces, facilitating intestinal transit.

Helps eliminate toxins

The soluble fiber contained in flax seeds has the ability to retain toxins in the body and expel them through feces long before they are absorbed by the intestines.

Promote gut microbiome balance

To maintain a good balance of the microbiome in the gut, it is important that our diet is rich in fiber. In this sense, flaxseed is an excellent food that can “feed” our bacteria.

Reduces bad cholesterol levels

Thanks to the presence of Omega-3 and Omega-6 fatty acids and fiber, flaxseeds help reduce bad LDL cholesterol, while at the same time promoting an increase in “good” cholesterol, i.e. HDL. In addition, water-soluble fiber slows the absorption of glucose, avoiding dangerous glycemic peaks when consuming sugars or other carbohydrates.

Importance of Omega-3

A separate chapter should be devoted to the benefits associated with high levels of Omega-3 (alpha-linolenic acid), since the body is unable to produce it itself and must be introduced through food.

But why is Omega-3 so important?

We often talk about Omega-3 as a good fat that is very important for maintaining health.

We find it especially in fish, in the meat of grazing animals and in some plant foods such as flax seeds, walnuts, hemp seeds, some algae, avocados, etc.

Eating foods rich in Omega-3 fatty acids can provide many benefits to our body:

Omega-3 is a friend of the heart

Omega-3 prolongs life. In fact, they help reduce the risk of mortality. The researchers' findings confirm the importance of blood Omega-3s for cardiovascular health and suggest that, ultimately, these benefits may actually extend years of remaining life. Recent studies have shown that the use of this precious substance can reduce overall mortality by 27% and mortality from heart disease by more than a third (35%).

They struggle with depression

A study conducted in Australia at the Menzie Institute and published in the American Journal of Epidemiology analyzed more than 1,300 people aged 26 to 36 years, confirming the benefits of Omega-3 for preventing and combating depression, especially for women. Fish was chosen as a source of acids. It was noted that those who ate fish at least 2 times a week reduced their depression levels by 25%.

Other studies have shown that Omega-3 and Omega-6 are effective against depression because they promote the production of serotonin, a so-called benign hormone.

Useful for the gastrointestinal tract

One study found that Omega-3 fatty acids have a positive effect in the fight against common gastrointestinal disorders such as colitis, Crohn's disease, etc.

For the prevention of breast cancer

According to a recent study in Canada, getting Omega-3s in our diet may be beneficial in preventing breast cancer and slowing down the progression of the disease. In particular, the presence of fatty acids in the body can help slow tumor growth by 30%, reduce the size of the tumor itself and reduce the risk of such a disease.

For the prevention of type 2 diabetes

According to a study conducted in Finland, the higher the amount of Omega-3 present in the body, the lower the likelihood that a person will develop type 2 diabetes. To prevent type 2 diabetes, researchers recommend eating fish at least a couple of times a week (or replacing it with for the same flax seeds).

For healthy hair

Hair needs healthy oils to maintain its natural shine. Therefore, it is a great idea to add foods rich in Omega-3 to our diet.

Improve sexual health

According to some researchers, foods rich in Omega-3 help improve sexual performance in men and women by providing better erectile response and better blood flow to the female and male genital organs.

Use in the kitchen

The easiest way to eat flaxseed is to add it wherever it tastes best: salads, fruits, almond milk, soy yogurt, soups, etc.

It is important to know that to best maintain the nutritional properties of flax seeds, they should be stored in a cool, dry place in tightly closed containers, protected from light and direct heat sources. They spoil very easily, especially in hot weather.

Contraindications

Contraindications for flaxseed may vary and depend on the condition of the human body. But in any case, almost all of them can be prevented by eating the normal daily dose.

It is important to note that this product is contraindicated in case of exacerbations, especially in diseases such as colitis, pancreatitis and gallstones. The thing is that the substances included in their composition have a strong choleretic effect.