Flax Seed: Home doctor
April 26, 2014
Some call flaxseed most powerful plant foods on the planet. Preliminary studies suggest that it may reduce the risk of heart disease, stroke, diabetes and breast cancer.
Flaxseed was cultivated in Babylon as early as 3000 BC In the 8th century, King Charlemagne believed so strongly in the healing properties of flax seed, which passed a law under which his people were eating it. Today, thirteen centuries later, some experts say that you need to go back to Charlemagne's beliefs and look at them more closely.
Flax seed is added to different products - from crackers to waffles and oatmeal. Consumer demand is growing.
Although flaxseed contains many kinds of useful components, it has gained its reputation thanks to three of them:
- Omega-3 essential fatty acids - fats that are useful for heart health. In a tablespoon of crushed flaxseed contains about 1, 8 grams of plant omega-3 fatty acids.
- Lignans, which have the properties of plant estrogens and antioxidants. Flax seed contains many times more lignans than other plant foods.
- Cellulose. Flaxseed contains both soluble and insoluble fiber.
Useful properties of flax
The researchers say that all the beneficial properties of flax has not yet been established with adequate precision. Studies show that flax can reduce the risk of certain cancers, heart disease and lung disease.
Recent studies suggest that flax seed (at least two of its components) may contribute to the prevention of breast cancer, prostate cancer and colon cancer.
Experiments conducted on animals have shown that omega-3 fatty acids in flax seed, restrained growth and spread of tumors.
Lignans as part of flaxseed may provide some protection against cancers that are sensitive to hormones, do not interact with tamoxifen, cure breast cancer
The cure for breast cancer - selected individually
. There are suggestions that the use of lignans during adolescence helps reduce the risk of breast cancer and may increase the likelihood of survival in patients with breast cancer.
Lignans may protect against breast cancer by blocking the enzymes involved in hormone metabolism and interfering with the growth and spread of tumor cells.
Some other components of flaxseed also have antioxidant properties that may also protect against cancer and heart disease.
Studies suggest that plant omega-3 fatty acids help the cardiovascular system through many mechanisms, including anti-inflammatory effect and normalization heartbeat. New research also suggests that flaxseed significantly reduces the pressure.
There are suggestions that a diet rich in omega-3 fatty acids as part of flaxseed helps prevent hardening of the arteries and plaque formation in the arteries.
Lignans as part of flaxseed reduce atherosclerotic deposits to 75%. Flax seed may be useful in the treatment of arrhythmias and heart failure. To confirm this, further research is needed.
Studies have shown that daily consumption of flaxseed can help normalize cholesterol levels.
There are suggestions that daily consumption of lignans in flax seed composition may moderately improve blood sugar
Blood sugar - one of the main indicators of human health
Flaxseed can help reduce inflammation in certain diseases (Parkinson's disease and asthma).
Who should not use flax seed
Pregnant women and nursing mothers should not include flaxseed in your diet, there is no exact data about what is safe for them.
Advice on the use of flaxseed
- Many experts believe that it is better to use flax seed than flax seed oil
Linseed oil - the healing properties of a beautiful flower
To get all the useful components contained in flax.
- The optimal dose of health is not yet known. Experts suggest to use 1-2 tablespoons of ground flaxseed daily.
- Buy milled flaxseed and grind it yourself. Whole flaxseed is not metabolized by the body. It is best to grind it into the electric coffee grinder.
- Buy a brown or golden flax seed. Between them there is no practical difference.
- Read food labels. Buying products containing flaxseed, make sure that they are not added to whole flax seed and crushed.
- Add flaxseed to the usual food. Whenever you eat oatmeal, soup, yogurt, etc., add to them a couple of tablespoons of ground flaxseed. Soon it will become a habit, and you will do it without hesitation.
- Add flaxseed in a dark-colored dishes. The dishes, which will not be noticeable presence flaxseed - is sauces and meat dishes. No one will notice flaxseed in casseroles, chili sauce, beef stew, meatballs or patties. Serves 4 casserole, add 2-4 tablespoons of ground flax seed. 6-8 servings, add 4 to 8 tablespoons.
- Put the linseed in cakes. Replace part of the wheat flour on linen when cooking pastries such as the muffins, rolls, bread, donuts, pancakes and waffles. Try adding 1/4 to ½ cup flax meal
Flax flour: natural "broom" for beauty and health
instead of wheat, if a recipe calls for 2 cups of flour to use or more.
- Keep flax seed in the freezer. The best place to store ground flaxseed - a fridge freezer. Ice not ground flax seed in a bag in which it is sold, or in a plastic bag with a zip if you have it milled. Freezer milled seed will not oxidize and lose nutritional value.
- Whole flaxseed kept longer. The outer shell of whole flaxseed keeps good fatty acids in it. Keep whole flax seed in a cool dark place, until the crush him. However flaxseed powder of high quality and can be stored at room temperature for up to one year.
Flax flour: natural "broom" for beauty and health
April 28, 2014
The tiny flax seed
Flax Seed: Home doctor
- One of the richest treasuries of nutrients on the planet, so flax flour so popular. Although technically not a flax seed grain, the number of vitamins and minerals is not inferior to the grains, and the number of fiber, antioxidants and omega-3 fatty acid is far superior to them.
Flax seed contains very few carbohydrates, making it ideal for those who restrict the consumption of starches and sugars. A combination of healthy fat and high in fiber makes flaxseed a great product for weight loss and maintaining a healthy weight, as they provide a feeling of satiety.
On a note:
- grind flax seeds need to assimilate all the nutrients the body, otherwise they simply "pass by"
- flaxseed oil contains no fiber or phytochemicals, which are in flax flour.
Flour from flaxseed is rich in the majority of the B vitamins, magnesium and manganese, but that's not all. There are three additional groups of nutrients, which contains an abundance of flax flour, and each of them is very useful.
Omega-3 fatty acids: this is the main tool to combat inflammation in the body. Studies have shown that inflammation is present in many chronic diseases, including heart disease, arthritis
Arthritis - a variety of forms and complications
, Asthma, diabetes, and even certain cancers. This inflammation enhanced disadvantage intake of omega-3 fatty acids (found in fish, flax, walnuts), particularly with respect to consumption of the Omega-6 fatty acids (soy oil and corn oil). Flaxseed can help balance the ratio of these two kinds of oils.
Basically, in flaxseed oil - it is alpha-linolenic acid (ALA). This is one of the omega-3 fatty acids, related fatty acids contained in salmon and other fatty fish (EPA and especially DHA). It is best not to rely solely on flax flour to get enough omega-3 fatty acids, but ALA itself useful.
High fiber content: It's hard to find a product richer in fiber, soluble and insoluble than flax. This fiber is mainly responsible for the cholesterol-lowering effect of flax. The fiber in the diet also helps to stabilize blood sugar
Blood sugar - a very important indicator
And, of course, contributes to proper operation of the intestine.
A large number of phytochemicals flour flaxseed is rich in phytochemicals, including antioxidants. Perhaps the best source of lignans, which are converted in the intestines substances that help balance the female hormones.
There is evidence that lignans may promote fertility, reduce menopausal symptoms
Premenopausal women - one step in a woman's life
And may contribute to the prevention of breast cancer.
In addition, lignans can prevent the development of type 2 diabetes.
The safety and side effects
Precautions in the use of flax meal on the four key questions. However, we must remember that many studies have miraculous properties of flax meal virtually detects a problem when it is used - on the contrary, they find a lot of advantages.
- A large amount of fiber: Because flaxseed is so rich in fiber, it is best to start with small quantities and slowly increase consumption. Otherwise, you may have constipation or laxative effect. People with irritable bowel syndrome may be particularly strong reaction, they should be very careful.
- The oxidation / rancidity: flaxseed are highly susceptible to oxidation and rancidity, if not stored correctly. Best of all flaxseed is stored in its natural form. However, flax meal - that's another story. Flax flour when storing it away from light and heat, will remain fresh for several months.
Oils contained in flax flour, quite well preserved, for example, when used in baking. Researchers believe this is due to the high content of antioxidants in the seeds.
- Hormonal effect: lignans contain phytoestrogens. Although studies show that they are useful, it is not known what effect can have large doses of phytoestrogens.
- Cyanide: Like many other products (cashews, some beans, and others), flax contains very little cyanide complexes. 3 tablespoons flax meal (according to some studies - 6 tablespoons) - a safe and effective dose for recreational purposes.
How to choose flax flour
And brown and golden flax seed varieties are equally rich in nutrients.
Whole flax seeds if stored properly remain fresh up to one year. However, flax flour spoils quickly. Therefore it is better to buy whole flax seed, and make a meal on their own. This can be done by using a coffee grinder or blender. If you buy ready-made flax flour, consider the following tips:
- Buy in a place where the product is sold quickly.
- Ideally flax flour should be stored in the store in the refrigerator.
- The bag with the flour should be opaque because the light meal will deteriorate.
- Vacuum packing - it is the best option, because it opened up the flour will not come into contact with oxygen.
- If you are uncertain about how long and how flax flour stored on store shelves, it is better to buy whole and grind flaxseed his own. Whenever you try flax flour if it is a little bit bitter, discard it. She should have a mild nutty flavor, is not sharp.
- Keep flax flour is necessary in the refrigerator and use it within a few weeks.
Advice on the use of flax flour
- Drink plenty of water. Flax contains a lot of soluble fiber, so a lot of water to help avoid constipation.
- If you are not used to products containing a lot of fiber, start slowly with small doses.
- Flaxseed is often used instead of eggs, due to high content of soluble fiber, which gives baked goods structure.
- 2/3 or ¾ cup of flaxseed corresponds to one cup flax meal.
Recipes using flax meal
Flax flour may be added to cheese, yogurt, cereals, as well as milkshakes or salads. With it you can cook meat dishes: burgers, meatballs, casseroles. A few tablespoons flax meal can be added to any dish.