Flaxseed – Bio Eco Current

this flax seeds anyone flax They come from the flax plant, a herbaceous plant that grows all over the world, including southern Europe. These oilseeds have beneficial properties for our body and an interesting nutritional profile, which is why they are increasingly attracting the interest of consumers and the scientific community. In fact, some studies show that flaxseeds may help improve blood lipid profiles and have protective effects against the risk of diabetes and certain cancers, among other benefits.

Flaxseed – Bio Eco Current
123rfLimited©serezniy.Yogurt with fruit and flax seeds

Some of its nutritional characteristics are:

  • They contain mucilage, a type of soluble fiber that retains water and regulates intestinal transit, which is why flaxseeds are good for constipation. Additionally, mucus has prebiotic properties that help reduce mucosal inflammation in gastrointestinal disorders such as gastritis.
  • They are a source of alpha-linolenic acid (ALA), an omega-3 that reduces markers of inflammation.
  • About 20% of its weight is high-quality protein.
  • They are also the best source of essential minerals such as magnesium, phosphorus, calcium and potassium.
  • They contain phenolic compounds such as phenolic acids, flavonoids, and lignans, which have antioxidant properties.
  • In addition, they contain small amounts of vitamins, especially vitamin E in the form of gamma-tocopherol, which has antioxidant and cell-protective abilities.

How to eat them?

Can flax seeds be eaten? whole, crushed, sprouted or in the following form Linseed oil. Since it is a small seed, it is recommended to grind it because if we took it out whole, it might pass through our digestive system intact and we would not be able to utilize most of its nutritional value.

Flaxseed has a wide range of edible uses.

It is necessary to emphasize the importance of the seeds we buy organically to prevent them from being genetically modified and treated with pesticides that can have toxic effects on our bodies and contaminate the soil. If we eat organic foods, we will take advantage of all their benefits without causing harm to our bodies and the environment.

What varieties exist?

There are two types of flaxseed: Brown and those golden color. The nutritional value of these two varieties is similar, but the flavor and color are different. Golden flax seeds are softer and sweeter, while brown flax seeds have a more toasty flavor.

How do we incorporate them into our meals?

Flaxseed has a wide range of edible uses. Because once ground, we can add them to a variety of dishes and recipes: salads, vegetable stir-fries, homemade bread, mixed with green smoothies or vegetable creams, etc.

An interesting recipe, if we want to promote the regeneration of the mucous membrane of the digestive system, is to soak the seeds for a while in cold water and some licorice, which is good for the mucous membrane, and then boil it for 10 minutes and let it cool. Leave at room temperature for another 10 minutes. The seeds will release all the mucilage into the water. We can strain the mixture and use the liquid as a healing paste.

As we have seen before, incorporating flaxseed into our diet is very easy and has many benefits, as long as it is accompanied by a healthy diet and habits. Don’t be afraid to give it a try!

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author: Jordina Bargas, nutritionist and nurse

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Biological Ecology Current October 2023

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