When we say what is flaxseed, we can say that it is the seed of a plant that blooms soft yellow or blue flowers in the summer months. Flaxseed is generally included in the 'functional food' group due to the vitamins, minerals, fat, protein and fiber it contains. The American National Cancer Institute has included flaxseed among the foods that need to be investigated for its anti-cancer effects. We can say that this situation gives us a good clue about the importance of flaxseed.
If we talk about what is in flaxseed, in terms of percentage, it contains 41% fat, 28% fiber and 21% protein.
Now, let's see the question that comes to our mind, namely, what is the benefit of this flaxseed for us?
- Flaxseed moderately reduces bad cholesterol in the blood due to the omega-3 oils it contains. It acts as an antioxidant in the body and eliminates oxygen combustion products. In addition, it has anti-inflammatory properties and slightly lowers blood sugar and blood pressure. It also reduces the tendency of blood to clot, reduces plasma triglyceride levels and the risk of arrhythmia. Therefore, we must say that flaxseed also reduces the risk of coronary heart disease.
- There are approximately 28 grams of dietary fiber in 100 grams of flaxseed, and two-thirds of this fiber is insoluble in water and the rest is soluble fiber. Water-insoluble fibers increase stool density and reduce intestinal transit time, thus preventing constipation and softening the intestines. The soluble fibers found in flaxseed maintain blood sugar levels and reduce cholesterol levels. Additionally, the high amount of fiber has a cancer-preventing effect. As dietitians, we recommend that flaxseed be used by diabetics as it reduces fasting and postprandial blood sugar.
- Flaxseed is important for people who do not consume meat because B12 is found in animal foods, but flaxseed is excluded from this. Flaxseed is an ideal source of vitamin B12 and is among the foods that should be consumed especially by vegetarians.
Yes, flaxseed is beneficial. But can we consume it in any way at any time? Our answer is of course no. The main points we need to pay attention to can be listed as follows:
- Phytic acid in flaxseed. This acid can bind to positively charged minerals such as zinc and calcium, causing deficiency of these minerals and affecting bone development.
- Linseed and oil act as a kind of laxative. Therefore, if we use it excessively, we may encounter problems such as diarrhea.
- Since there is not enough research on the effects of flaxseed during pregnancy and on women with hormone problems, it should not be consumed without consulting a doctor or dietitian.
- Flaxseed should not be consumed without consulting a doctor or dietitian. Since it may lower blood sugar levels, individuals taking diabetes medications may experience low blood sugar problems if they take flaxseeds.
- Since the seeds may slow down blood clotting, they should not be used by people with bleeding disorders. Additionally, it is necessary to stop consuming flaxseed at least two weeks before the surgery.
- Since there is not enough data regarding its safety in breast-feeding, it is more appropriate not to use it during breast-feeding.
And let's come to that, it is for all of us. The famous question that comes to your mind! “DOES FLAXSEED HELP YOU LOSE WEIGHT?”.
The omega-3 fatty acids contained in flaxseed maintain blood sugar levels and make you feel full, allowing you to eat less. It has the effect of activating the intestine and accelerating the metabolism, so we can say that flaxseed is an aid for weight control. But it should not be forgotten that flaxseed is not a miracle. So, it would not be right to aim to lose weight by consuming only flax seeds.
So how can we include flax seeds in our daily diet?
- We can drink it by boiling it.
- It can be ground into powder. After putting a spoon in the mouth, we can drink water afterwards.
- When we consume it roasted, it has a more delicious taste and we can consume it this way.
- If we are going to consume it in seed form, we should chew it well.
- By keeping flaxseed in our kitchen, we can put it in ground form in our salads, yoghurt, muesli, add it to pastries, and use it in every meal, from rice to soups, from desserts to salt.
The most important point we need to pay attention to. ; flaxseed variety with beneficial effects, yellow flaxseed is. However, flaxseed, which is used as bird feed, is also sold instead. When buying flax seeds, it is useful to be careful to buy real flax seeds.
I wish you healthy, peaceful and happy days.
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