What is Flaxseed? What are the Benefits of Flaxseed?

Because of its nutritional value, flaxseed is often included in the diet lists of those who take care to live a healthy life. The seed, which stands out with its fiber and omega-3 content, has been used for different purposes for centuries, but it has become popular in our country in the last 10 years. So, what is flaxseed? What does it do?

What is Flaxseed?

Flaxseed is a seed obtained from the flax plant, also known as Linum Usitatissimum. Its homeland is known as Egypt. However, since it can easily adapt to different climatic conditions, it is grown in many countries today.

Flax, which has been used in the field of textiles for many years, was first grown for seed purposes in North America. Today, bread and snacks with rich nutritional values ​​are produced with flaxseed, which is mostly used as a cereal. In addition, flax oil obtained by crushing the seed is also used in the cosmetic industry.

What Does Flaxseed Do?

• Although flaxseed is a plant-derived nutrient, it contains B12 and omega-3 fatty acids. It is rich in -3. For this reason, it is beneficial for vegan diets to add to their diet.
• It can help relieve constipation thanks to its high fiber content. When you wake up in the morning, you can eat flax seeds and drink plenty of water. In this way, you can contribute to the movement of your intestines.
• Flaxseed is also a substance used in the field of textiles. The water absorption capacity of fabrics made from linen is 2-3 times that of cotton. In this way, it can facilitate the breathing of the skin.
• It is also used as animal feed by mixing with different seeds.
• Flaxseed is also known for its benefits to the hair. Its regular consumption can help strengthen your hair. It is also included in hair masks that give shine to the hair.
• Flaxseed is a food that has benefits for the skin. The antioxidant and lignan in it can delay the formation of wrinkles.

Benefits of Flaxseed

Studies have shown that lignan, one of the plant-derived compounds, can reduce the risk of cancer. Flaxseed contains about 400 times more lignans than other plants. In a study of women with breast cancer in Portugal, flax attention has been drawn to the anti-estrogen effect of the seed. Thus, it suggested that it may help cancer cells die.

Flaxseed is a fiber-rich food. Moreover, it contains soluble and insoluble fibers together. In this way, you can benefit from the effect of balancing blood sugar and increasing the metabolic rate of soluble fibers and accelerating the digestion of insoluble fibers. Gut health is directly related to the immune system, mental health and brain functions. For this reason, it is extremely important to include fermentable foods in the nutrition program. One of these foods that dissolve as a result of the interaction of beneficial bacteria is flaxseed. You can also increase the number of beneficial bacteria in your gut thanks to guar gum, inulin, oligofructose and fibers called beta-glucans in flaxseed. . Those who consumed 30 grams of flaxseed every day for 1 month had a 15% decrease in cholesterol levels at the end of 30 days. It has been proven that this effect is due to the fact that the fibers in flaxseed bind to bile salts and draw cholesterol to the liver to ensure the body's salt balance. Those who consumed 4 tablespoons of flaxseed daily for 3 months reduced diastolic and systolic blood pressure by 2 mmHG. If this decrease is; It can reduce the risk of coronary heart disease by 6%. Flaxseed is one of the foods that diabetes patients can consume. It can help prevent insulin resistance, which has a direct effect on blood sugar. Thanks to its fiber content, it slows down the rate of sugar absorption in the blood. In this way, after a sudden rise in blood sugar, an increase in insulin is not observed. The blood sugar level rises slowly and stays in balance for a longer period of time.

How to Use Flaxseed?

You can consume flaxseed by chewing without applying any process. However, I withdraw If you bought it as a business, you should take care to consume it before it goes stale. If you have difficulty consuming it alone, it is also possible to consume it in different ways. You may also enjoy less of its benefits as it cannot be completely absorbed. For this reason, you can take care to consume it by grinding.

You can prepare a delicious drink thanks to the flax seed tea recipe. First of all, you can boil 1.5 cups of water in a coffee pot. Then you can add 1 tablespoon of flaxseed and 1 cinnamon stick and wait for it to infuse for 5 minutes. You can add honey to sweeten it. However, when honey comes into contact with high-temperature water, the beneficial enzymes in it will be damaged, so you need to wait for the mixture to warm up.

Flaxseed and yogurt mix can be a great snack to get the omega 3 and protein you need daily.

You can consume the mixture by adding 2 tablespoons of flaxseed to 1 glass of water and waiting 5-10 minutes for it to soften.

Flaxseed can be an ideal choice to flavor your salads and increase their nutritional value.

If you don't like to have breakfast and are looking for an alternative that will keep you full for a long time, you can consider adding flaxseed to your smoothie recipe.

You can also consume flaxseed as oil. However, fiber loss occurs during the crushing and de-graining of flaxseed. For this reason, the benefits of flaxseed oil are not as many as its seeds.

How Much Flaxseed Should Be Consumed?

Although flaxseed is a food with extremely rich nutritional values, Consuming more than necessary can also be uncomfortable. There is about 2 grams of fiber in 1 spoonful of flaxseed. Although fiber is a healthy substance, excessive consumption can cause digestive consequences such as diarrhea and bloating. For this reason, it is beneficial to limit your daily consumption of flaxseed to 4-5 tablespoons.

Does Flaxseed Make You Weak?

Although flaxseed does not cause you to lose weight directly, thanks to its ingredients, it reduces your appetite and makes you feel more comfortable during the day. It can help us take in fewer calories. Known for its high nutritional value, flaxseed calorie content is 1 It is around 38 kcal per tablespoon.

• It is a very rich food in terms of fiber. Since fiber is digested for a long time, it can prolong the time of satiety. In addition, its ability to keep blood sugar in balance prevents your body from secreting insulin unnecessarily. Thus, you can minimize the sweet cravings you may experience and benefit from the slimming effect with flaxseed.
• There are studies that reveal the relationship between the omega-3 content of flaxseed and satiety. Overweight people who took more than 1.3 grams of omega-3 daily reported that they experienced a serious satiety within 2 hours of omega-3 intake. It has been revealed that especially obese individuals increase the satiety hormone. This substance, which is effective against constipation, can support weight loss.
• Flaxseed can help you burn more calories during the day by increasing your metabolic rate. Studies have shown that with regular consumption of flaxseed for 12 weeks, the metabolic rate can be accelerated in the range of 5-14%. The increase in muscle mass of those who consume flaxseed during the weight loss process has also been linked to the acceleration of metabolism.
• Flaxseed, together with oats, is among the richest foods in terms of viscous fibers. These fibers, which come together with water in the stomach, increase their fluidity and acquire a gel consistency. Thus, the food stays in your stomach longer and you do not need to snack. The fact that the body meets the energy it needs from fat instead of carbohydrates can enable you to burn more fat during exercise.

Remember to have regular health checks for early diagnosis.

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