I’m a nutritionist and I can confirm that this superfood has 15 times more fiber than oats and more omega-3s than mackerel.
_240124175743_1200x630.jpg "I’m a nutritionist and I can confirm that this superfood has 15 times more fiber than oats and more omega-3s than mackerel.")
Did you know that there is food that contains more omega-3 than salmon or mackerel, more fiber than oats or rye bread., and also contains proteins, vitamins, minerals and antioxidants? Perhaps that is why he is considered superfoodsince he has incomparable nutritional value and provides many benefits to the body.
This is about plant foodwhich can be used in different ways and which adapts to any type of diet. It is similar in form and value to the rice-flavored superfood as it also helps you lose weight And lower cholesterol levelsbut it provides much more nutrients.
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It is a health treasure, as determined by Canadian researchers in a journal. Nutrientsbecause of his action anti-inflammatory, antioxidant and regulatory blood lipids. We say nothing more than flax-seed. Could you imagine it? Find out what they are for, what benefits they provide and some ideas to include them in your diet.
What are flax seeds?
Flax seeds are a product of plant origin and are characterized by the fact that small flat, with a pointed edge and brown or golden color. They have a mild, nut-like taste and can be eaten. whole, ground, in oil or flour.
The Spanish Nutrition Foundation (FEN) highlights flax seeds as high in omega-3 fatty acidswhich are essential for cardiovascular and brain health, as well as your fiber intake, which helps regulate intestinal transit and cholesterol levels. It does its consumption is growing in developed countries as a source of type-3 fatty acids (alpha-linolenic acid), due to its beneficial effect on immunity and cardiovascular processes in humans, as explained by the Spanish Foundation for the Development of Animal Nutrition (FEDNA).
To give you an idea: for every 100 grams of this product there is approximately 22 grams of omega-3 and 27 grams of fiber.. Much higher salmon or mackerelbecause they contain about 2.5 grams omega-3 for every 100 units of production. As for fiber, oatmeal we found 1.7 g per 100 grams; and in rye bread 6 g.
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How to take flax seeds and what are they for?
Flax seeds can be taken in different ways. depending on the goal pursued and taste every. Some of the most common ways:
- All. They can be added to salads, yogurts, smoothies, cereals or breads to give them crispy and nutritious taste. It is recommended to take one tablespoon per day, approx. 10 grams (which provides about 3 g omega-3 and about 4 g fiber) and Chew them well to aid digestion. This method is used to utilize all the nutrients contained in the seeds and improve overall health.
- Earth. For making bread, biscuits, biscuits or pancakes, and for thickening soups, sauces or creams. It is recommended to take one or two tablespoons per day and store them in an airtight container in the refrigerator or freezer to prevent them from going rancid. This form is used to improve nutrient absorption and enhance the benefits of seeds, especially those associated with digestion and cholesterol. If you take them this way, it is advisable to do so at home and use them immediately to preserve their nutritional value and prevent changes in fat content.
- In oil. This is one of the healthiest and best ways to use the seeds and can be used as a dressing on salads, vegetables or toast, or as a supplement in capsule form. Recommended to take teaspoon per day, about 5 gramsand store the oil in a cool, dark place to avoid oxidation. This form is used to receive higher concentration of omega-3 (53.3 g per 100 grams, according to the University of Navarra Clinic) and benefit from its health benefits. heart and brain.
What are the benefits of eating flax seeds?
Consumption of flax seeds has many health benefits due to their content in macro- and microelements, as well as the presence of biologically active compoundsas experts from the University of Buenos Aires point out in Journal of Nutrition Research. These are the most noticeable benefits
- They improve digestion and prevent constipation.due to the fiber and mucus content, which increase the volume and moisture of the stool.
- Reduce cholesterol and triglyceride levelsthanks to its omega-3 and phytosterol content, which inhibit the absorption of cholesterol in the intestine, according to research published in the journal. Integrative Cardiovascular Physiology and Pathophysiology.
- Regulate your blood sugar levelsthanks to its fiber and lignans content, which improve insulin sensitivity and prevent glucose spikesas another study published in Journal of Dietary Supplements.
- Take care of your heart and brainthanks to its omega-3 and antioxidant content, which prevent inflammation, blood clots and oxidative damage to arteries and neurons.
- Strengthen the immune systemthanks to the content of omega-3 and vitamins that modulate the immune response and increase defenses.
- Improve the health of skin, hair and nailsthanks to the content of omega-3, vitamins and minerals that moisturize, nourish and restore tissue.
- Relieve symptoms of menopauseAccording to a scientific review published in Cochrane Librarythanks to the content of lignans, which act as phytoestrogens and balance female hormones. reduction in hot flashes, mood swings and osteoporosis.
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Who should not take flax seeds?
Flax seeds are safe and healthy food for most people, but there are some situations in which you should consult a doctor before consuming them or avoiding them directly, such as allergies, pregnancy or breastfeeding, bleeding disorders or intestinal problems. which causes bowel irritation, diarrhea, gas, pain or inflammation.
What happens if I take flax seeds every day?
As you read, you can take flax seeds every day. very good for healthsubject to the recommended dose and taking into account possible contraindications or interactions.
It is advisable to take between 1 or 2 tablespoons, equivalent to 15-30 grams of flax seeds per dayand do not exceed this amount.
How to include flax seeds in your diet?
Flax seeds are very versatile, complete and useful for health, as you have already seen. Here we give you some healthy ideas include them in your diet:
- You can do fruit-flax cocktailwhich will provide you with fiber, vitamins, antioxidants and omega-3s.
- You can do homemade flax breadwhich will provide you with proteins, fiber, minerals and healthy fats.
- You can do some oatmeal and flax cookieswhich will provide you with energy, fiber, vitamins and omega-3.
- You can do linen headband for salads that will add flavor, creaminess and omega-3 content, as well as a special nutritional kick.
Other superfoods with high nutritional value
Do you want to know more trendy superfoods with great nutritional benefits? Don’t miss a superfood that tastes like potatoes but contains more protein and antioxidants and can be a great prebiotic for your health, a superfood recommended for dinner because it contains low in calories, filling and adapts to all dietsGalician “superfood” that has more fiber than kiwi, antioxidants and much more vitamins or a superfood with more prebiotics than yogurt, which has anti-inflammatory and anti-inflammatory benefits. reduces appetite.