Omega 3 fatty acids from flaxseed. Flaxseed: useful properties and contraindications, side effects. That's what these fruit stickers are for! it is important for buyers

Flax seeds have been eaten for about 6,000 years and may have been the world's first cultivated superfood!

The benefits of flaxseeds can help you improve digestion, clear your skin, lower cholesterol, reduce sugar cravings, balance hormones, fight cancer, and promote weight loss... and that's just the beginning!

Flaxseeds are small, brown or golden seeds that are the world's richest source of plant-based omega-3 fatty acids, also called alpha-linolenic acid (ALA)!

Another unique fact is that flaxseed ranks #1 as a source of lignans in the human diet. It contains about 7 times more lignans than sesame seeds - the closest relative, which came in second.

Amazing Flaxseed Facts

When you look at the nutritional value of flax seeds, there are many things that will grab your attention.

1 tablespoon of flaxseed contains:

35-40 calories
1.6 g protein
2.8 g carbohydrates
2.8 g fat (0.3 g saturated, 0.6 g monounsaturated, and 1.8 g polyunsaturated)
2.5 to 8 g fiber
3 milligrams sodium

In turn, the daily norm of flaxseed, and these are three tablespoons, contains:

In addition, flaxseed contains sufficient amounts of vitamin B6, iron, potassium, copper and zinc.

This nutritional profile of flaxseed makes it easy to understand why it is one of the most nutritious foods on the planet.

10 benefits of flax seeds

1. High in fiber but low in carbs

One of the most unusual benefits of flax seeds is that they contain a lot of mucus. Mucus is a gel-forming fiber that is water soluble and has incredible benefits for the gastrointestinal tract.

Mucus can keep food in the stomach from entering the small intestine too quickly, which enhances nutrient absorption.

In addition, flax is extremely rich in both soluble and insoluble fiber, which can promote colon detoxification, fat loss, and reduced sugar cravings.

You should aim to consume 30-40 grams per day of high fiber foods.

2. Healthy skin and hair

If you want healthy skin, hair, and nails, then try adding 2 tablespoons of flax seeds to your smoothie or 1 tablespoon of flaxseed oil to your daily routine.

The ALA fats in flax seeds provide the skin and hair with essential fats as well as vitamins that can help reduce dryness and flaking. They can also combat the symptoms of acne, rosacea, and eczema. This also applies to eye health, as flax can reduce dry eye syndrome.

Flaxseed oil is another great choice because it has an even higher concentration of healthy fats. You can take 1-2 tbsp. l. inside to moisturize the skin and hair. The oil can also be mixed with essential oils and used as a natural skin moisturizer.

3. Weight loss

So, flax is full of healthy fats and fiber, and this in turn will help you feel more satisfied, so you will consume fewer calories overall, which can lead to weight loss. ALA fats may also help reduce inflammation.

The latter is important for weight loss because an inflamed body tends to hold onto excess weight. Add a couple of teaspoons of flaxseed to soups, salads, smoothies, or as part of your weight loss plan.

4. Low cholesterol

The Journal of Nutrition and Metabolism found that adding flaxseeds to your diet naturally lowers blood cholesterol levels.

The bile is then excreted from the body through the digestive system, causing the body to produce more of it by using the excess cholesterol in the blood and lowering cholesterol levels overall.

5. Flaxseed is gluten free

Using flax is a great option to replace grains that contain gluten, which are inflammatory, where flax is anti-inflammatory. So, flax seeds are wonderful for those who have celiac disease or gluten sensitivity. They can also be a good alternative to the omega-3 fats in fish for people with seafood allergies.

Another great aspect of gluten-free flax is that it can be used as a substitute for grains in cooking. I often use it along with coconut flour in homemade cakes.

6. Flaxseed is high in antioxidants (lignans)

Among other incredible nutritional facts, flax seeds are loaded with antioxidants. Lignans are unique fibers associated with polyphenols that provide us with antioxidant benefits for anti-aging, hormonal balance and cellular health.

Polyphenols support the growth of probiotics in the gut and also help eliminate yeast and candidiasis in the body.

Lignans are also known for their anti-viral and antibacterial properties, so consuming enough flaxseed on a regular basis can help reduce the number and severity of colds and flu.

7. Digestive Health

Perhaps the greatest benefits of flaxseed come from its ability to promote digestive health. Flax ALA protects the lining of the gastrointestinal tract and keeps it healthy. Flax has been shown to be beneficial for people suffering from Crohn's disease or other digestive ailments, as it helps reduce intestinal inflammation.

You can also take 1-3 tablespoons of flaxseed oil with 236 ml of carrot juice to relieve constipation naturally.

Flax is also very rich in soluble and insoluble fiber, which can also improve digestive health and is one of the most magnesium-rich foods in the world.

Two tablespoons of flaxseed contains about 5 g of fiber, or 1/4 of its daily value. The fiber found in flaxseed provides food for the friendly bacteria in the colon that help flush out waste from the body.

8. Flax seeds against cancer

The benefits of flaxseed have been proven many times, and even such as the fight against breast, prostate, ovarian and colon cancer.

A study published in the Journal of Clinical Cancer Research found that flaxseed consumption may reduce the risk of breast cancer. The three lignans found in flaxseed can be converted by intestinal bacteria into enterolactone and enterodiol which naturally promotes hormone balance, which may be the reason why flaxseed reduces the risk of breast cancer.

9. High in omega-3 fatty acids

We hear a lot about the health benefits of fish oil or omega-3 fats. Fish oil contains EPA and DHA, two omega-3 fats that are critical for optimal health. Despite this, flax seeds do not contain EPA or DHA, they do contain ALA, another type of omega-3 fat.

In a study published in Nutrition Reviews, we were shown that approximately 20% of ALA can be converted to EPA, but only 0.5% of ALA is converted to DHA. Also, surprisingly, gender played a big role in the transformation, where young women were 2.5 times faster than men.

What is better for health? We will bring some clarity and try to answer these questions.

Most people consume flaxseed oil or flaxseed due to its high fatty acid content. Both products are the best vegetable sources of very valuable fats, vital for the proper functioning of the body.

Flaxseeds and flaxseed oil are high in omega fatty acids, especially omega-3s. Flaxseed oil contains about 55% by weight of omega-3. This is the highest value of all known natural products. Ground flax seeds have about 20% omega-3s and this is a high concentration. Flaxseed oil is the clear winner.

Omega-3s are an excellent source of alpha-linolenic acid (ALA). This acid is essential for human development and growth. Our body cannot produce this acid. It also helps to solve many health problems.

Scientific studies have shown that omega-3s help reduce the risk of high blood pressure, coronary heart disease, stroke, and breast, colon, and prostate cancer.

There are no specific recommendations for omega-3 intake yet, but experts agree that we should consume 7.5 grams of ALA per day. 3 teaspoons of fresh, quality, unrefined flaxseed oil contains 7.6 g of omega-3s. To get the same amount of omega-3s from ground seeds, you have to eat 10 teaspoons.

The bioavailability of ALA for the body depends on what types of flaxseed products we ingest. ALA has greater bioavailability in oil than in ground flax seeds and has greater bioavailability in oil and ground seeds than in whole flax seeds.

In other words, you absorb more omega-3s when you consume flaxseed oil rather than flaxseeds. Whole flax seeds are not digested by the body. ALA from oil will be more easily absorbed by the body than from ground seeds, which contain high levels of fiber. Flaxseed oil, like flaxseed meal, can be a great way to increase your omega-3 intake.

Scientists also note that some diets that contain high levels of animal-based saturated fat prevent our bodies from converting ALA into EPA and DHA. Fish oil is more beneficial to the human body in terms of the ratio of omega-3 fatty acids. It has higher concentrations of EPA and DHA. These acids are considered the most valuable and useful in everyday nutrition.

Besides converting ALA to EPA and DHA in the body, it has some impressive benefits. ALA is the parent of omega-3s and is worth having in good amounts in your diet. This is especially true due to the high prevalence of omega-6 linoleic acid in modern foods.

There are also other types of omega-3s. But alpha-linolenic acid is considered to be the dominant omega-3 acid and care should be taken not to lack it in the diet.

We need a balance of omega-3s and omega-6s to feel good. Cold-pressed and unrefined flaxseed oil is an effective way to positively reduce this ratio and keep it at the right level.

Benefits of Omega 3

Content of protective lignans

Lignans are components of a substance that may be especially important for women who want to reduce the risk of diseases such as tumors of the nipples, uterine lining, ovaries and cervix. Flaxseed is the best natural source of lignans and thus helps to strengthen the body's defenses.

Linseed oil is low in lignans because they are removed during the extraction process. Some manufacturers may add lignans to flaxseed oil after it has been produced.

Valuable fiber content

Flax seeds are very rich in fiber. In 1 tablespoon of the seed is more than 2 g of fiber. In this amount, approximately 1/4 of the valuable soluble fibers. This unique nutritional component lowers blood cholesterol levels and reduces the risk of heart disease.

Soluble fiber has excellent properties that facilitate digestion and promote proper bowel function. The soluble fiber found in flaxseeds can help keep blood sugar levels stable.

Flaxseed oil is understandably fiber-free, so ground seeds are the clear winner here. It is worth remembering to enrich dishes with fiber content with flaxseed oil. Thanks to this, meals will be better, nutritionally balanced, and their consumption will bring many health benefits.

Other Nutrients of Flaxseed and Flaxseed Oil

Ground flaxseed is a useful source of minerals and trace elements such as manganese, magnesium and copper. It also includes numerous B vitamins, mainly thiamine, riboflavin, niacin, B6 and folic acid. Flaxseed is a rich natural antioxidant and contains a significant amount of vitamin E.

Natural flaxseed oil does not have as many minerals and vitamins because they are in most cases lost during the extraction process. But there is more vitamin E in flaxseed oil than in ground flaxseed! Because of this, flaxseed oil is an excellent base with protective features for many blends and ingredients. Due to vitamin E, it not only perfectly nourishes and moisturizes, but also exhibits properties that inhibit the aging process of the skin.

Flax seeds for cancer prevention

Ground or whole flax seeds are high in lignans. Lignans are classified as phytoestrogens and can affect the production of estrogen in the body. Lignans do not get into the oil. They are only found in whole grains, nuts and other plant foods. Flaxseed lignans may provide protection against breast, prostate, colon, and skin cancers.

For women, flaxseed lignans help balance estradiol, which is the most abundant form of estrogen in the female body. There are risks of potential cellular mutations associated with having too much estradiol in our system. These mutations can lead to disease. Lignans can block the effects of estradiol.

Men can also benefit from consuming lignans. There is some concern in men consuming anything that contains or contributes to estrogenic effects in the body. However, phytoestrogens (lignans) may help lower estradiol levels and prevent long-term damage.

For those who have hormonally sensitive tumors (such as breast cancer), there are doubts that flaxseeds are safe to consume. This also applies to men with prostate cancer. The available data are incomprehensible and incomplete.

If you are at high risk for hormonal cancer, check with your doctor before taking flaxseed or flaxseed oil.

Hormonal benefits of flaxseed oil and flaxseed

Flax seeds are very beneficial for women during menopause. Lignans should help reduce the onset of unpleasant symptoms such as hot flashes, seizures, irritability, and trouble sleeping. This is also due to the blocking of estradiol by phytoestrogens when communicating with cell receptors.

Some experts believe that flaxseed oil acids also help relieve menopausal symptoms, but there is not much evidence to support this. Further research is needed before considering flaxseed oil as a reliable treatment.

There is evidence that shows that eating foods high in ALA and omega-3s helps prevent vascular and heart disease. There is also evidence that ALA-rich foods can lower high blood pressure. So far, there is no firm opinion that flaxseed oil lowers cholesterol.

Flax seeds are also rich in potassium, which improves heart health. Potassium helps maintain normal blood pressure and helps maintain normal water balance between cells and body fluids. When you consume the seeds whole or ground, you will benefit from potassium. If you decide to use flaxseed oil, then you will receive omega-3 and ALA.

Flax seeds contain a significant amount of fiber, which helps improve digestion. Seeds contain two types of fiber: soluble and insoluble. Insoluble fiber or indigestible fiber encourages your liver to work more efficiently and helps your body eliminate waste and toxins.

Digestible fiber absorbs water from the stomach and intestines. They form a gel that slows down the digestive system. Therefore, the body can absorb more nutrients from food. Flax fibers can also help with weight loss. The fatty acids, vitamins, and minerals in flaxseeds help keep the intestines running smoothly.

Flaxseed oil will also help in this matter, as it contains more fatty acids and other nutrients.

Flax fibers are not always good for the body and are not suitable for everyone. Whole and ground flaxseeds can cause diarrhea and other unpleasant problems such as gas, bloating, abdominal pain, diarrhoea, constipation, and nausea.

There is a concern that taking large amounts of flaxseed can block the intestines due to the mass formation of the laxative effect of the flaxseed composition. Flaxseed oil should be consumed with plenty of water to prevent this.

If you have other digestive problems than constipation, then ground seed can make them worse. If you are using ground seeds as a natural laxative, then start taking them in small doses until you see how your body reacts.

The oil is simpler and easier to use than the seeds. You can also combine crushed flaxseeds with flaxseed oil to maximize the benefits of omega-3s (for digestion and other purposes) as well as getting fiber into your system.

Those with gallbladder problems may also have trouble digesting the seeds. However, there is evidence that flaxseed oil, thanks to its fatty acids, may be beneficial for gallbladder health.

What else is worth remembering

Flaxseed oil is a more concentrated form of omega-3 fatty acids and vitamin E. Flaxseeds, although not as high in omega-3s, show many health benefits due to the presence of ingredients such as lignans, soluble and insoluble fibers, vitamins and minerals.

If the diet is deficient in omega-3 acids, which is a fairly common case, then flaxseed oil will always be a good choice, allowing you to take it as a valuable addition to many dishes. However, if you are looking for a product with a wide range of health benefits that also contains omega-3s, then flaxseeds are the perfect choice.

Many people eat these foods at the same time, adding them to almost all meals. Flaxseed oil has a more potent initial effect, but a few tablespoons of freshly ground flaxseed daily have the potential to provide more health benefits.

Flaxseed oil is very easy to use, although it should be kept refrigerated. Available in both liquid form and capsules.

If you prefer to use ground flaxseed, just add 1 or 2 teaspoons of the seed to a glass of water and stir. Flaxseed has a pleasant, nutty flavor and is good to sprinkle on a salad prepared with vegetables or leaves.

Before eating flax seeds, it is recommended to grind the seed yourself or buy ground ones, because whole seeds are not digested and absorbed. Grinding seeds is best done immediately before use. Then they retain their taste and nutrients best, but pre-ground seeds are easier and faster to use.

It is worth storing flax seeds in the refrigerator. There is practically no difference in nutritional value between brown and yellow seeds.

For better absorption, it is worth using flaxseed oil with food. Flaxseed oil mixes easily with juices and other drinks. Its buttery flavor is perfect for rustic cottage cheese, yogurt and many other dishes. Flaxseed oil can also be used as a healthy ingredient in various salads in place of olive oil.

However, it is worth remembering that flaxseed oil is not suitable for cooking, as it loses almost all nutrients during heat treatment.

Linseed oil should be bought in an opaque bottle. You should also be sure to check the expiration date of the oil on the label, because linseed oil quickly undergoes destruction. To preserve the freshness of the oil for as long as possible, it should be kept in a dark and cool place. If linseed oil begins to emit a strong odor, darkens and is bitter, then it must be thrown away.

Natural flax products provide countless health benefits. They serve you well. Be sure to check with your doctor or dietitian and make it a healthy habit to consume flax products every day.

About the benefits, harms and how to take flax products

(HEALTH FROM NATURE)

Only you can take care of your health. Good health to you!

Flaxseed is a small oilseed produced by the Linum usitatissimum plant, which has been cultivated since ancient times.

This product is very valuable for our health, especially because of its richness in fiber and omega-3 essential fatty acids.

And in today's article, we would like to consider such issues as the benefits and harms and how to take the product.

Nutritional value of 100 g of flaxseed:

1. Calorie 530 Kcal
2. Water - 6.95%
3. Protein - 8.27%
4. Fat - 42.17%: (saturated fat 3.65 g; monounsaturated fat 7.53 g; polyunsaturated fat 28.74 g (22.8 g Omega-3 - 5.9 g Omega-6).
5. Fiber - 27.40%
6. Ash - 3.68%

Flax seeds also contain:

• B vitamins (B1, B2, B3, B4 and B5) and vitamin E;
• mineral salts, including calcium, phosphorus, magnesium, potassium, iron and zinc.

Benefits for the body

The main benefits of using this product:

They fight constipation

Flax seeds are an ideal natural remedy for constipation. This is due to the presence of substances that, in contact with water, form a viscous paste capable of softening feces, facilitating intestinal transit.

Help eliminate toxins

The soluble fiber found in flaxseeds has the ability to trap toxins in the body and expel them in the feces long before they are absorbed by the intestines.

Helps balance the gut microbiome

In order to maintain a good balance of the microbiome in the gut, it is important that our diet is rich in fiber. In this sense, flaxseed is an excellent food that can "feed" our bacteria.

Reduce bad cholesterol levels

Due to the presence of omega-3 and omega-6 fatty acids and fiber, flaxseeds help lower bad LDL cholesterol levels, while at the same time favoring an increase in “good” cholesterol, i.e. HDL. In addition, water-soluble fiber slows down the absorption of glucose, avoiding dangerous glycemic peaks when eating sugars or other carbohydrates.

The Importance of Omega-3

A separate chapter should be devoted to the benefits associated with a high content of Omega-3 (alpha-linolenic acid), since the body is not able to produce it on its own, and it must be introduced through food.

But why is Omega-3 so important?

We often talk about omega-3s as a good fat, very important for maintaining health.

We find it especially in fish, in the meat of grazing animals and in certain plant products such as flax seeds, walnuts, hemp seeds, some algae, avocados, etc.

Eating foods rich in omega-3 fatty acids can bring many benefits to our bodies:

Omega-3 is a friend of the heart

Omega-3 prolongs life. In fact, they help reduce the risk of mortality. The results obtained by the researchers support the importance of blood omega-3s for cardiovascular health and suggest that, ultimately, these benefits may actually extend years of residual life. Recent studies have shown that the use of this precious substance can reduce mortality in general by 27% and mortality from heart disease by more than a third (35%).

They fight depression

A study conducted in Australia at the Menzie Institute and published in the American Journal of Epidemiology analyzed more than 1,300 people aged 26 to 36, confirming the benefits of omega-3s in preventing and combating depression, especially for women. Fish was chosen as a source of acids. It was noted that those who ate fish at least 2 times a week reduced their depression levels by 25%.

Other studies have shown that omega-3s and omega-6s are effective antidepressants because they help produce serotonin, a so-called benign hormone.

Useful for the digestive tract

One study showed that omega-3 fatty acids have a positive effect in the fight against common gastrointestinal disorders such as colitis, Crohn's disease, etc.

For the prevention of breast cancer

According to a recent study in Canada, having omega-3s in our diet may be beneficial in preventing breast cancer and slowing down the progression of the disease. In particular, the presence of fatty acids in the body can help slow down tumor growth by 30%, reduce the size of the tumor itself and reduce the risk of such a disease.

For the prevention of type 2 diabetes

According to a Finnish study, the more omega-3s present in the body, the lower the likelihood that a person will develop type 2 diabetes. To prevent type 2 diabetes, researchers advise eating fish at least a couple of times a week (or replacing it with for the same flax seeds).

For hair health

Hair needs healthy fats to maintain its natural shine. Therefore, it is a great idea to add Omega-3 rich foods to our diet.

Improve sexual health

According to some researchers, foods rich in omega-3 improve sexual function in both men and women by providing better erectile response and better blood flow to the female and male genital organs.

Application in the kitchen

The easiest way to eat flaxseed is to add it wherever it suits your taste: salads, fruits, almond milk, soy yogurt, soups, etc.

It is important to know that in order to best maintain the nutritional properties of flaxseeds, they should be stored in a cool, dry place in tightly closed containers, protected from light and direct heat sources. They spoil very easily, especially in the heat.

Contraindications

Flaxseed contraindications can be different, and depend on the state of the human body. But in any case, almost all of them can be prevented by eating a normalized daily dose.

It is important to note that this product is contraindicated in case of exacerbations, especially in diseases such as colitis, pancreatitis and gallstones. The thing is that the substances included in their composition have a strong choleretic effect.

Here are the science-backed health benefits of flaxseed.

1. Flaxseeds Are Rich in Nutrients

Cultivated since the beginning of civilization, flax seeds are one of the oldest crops. There are two types of flax seeds:

1. brown
2. golden

These two types are equally nutritious.

A typical serving size for flaxseed is 1 tablespoon (7 grams). Just one tablespoon provides the body with good amounts of protein, fiber and omega-3 fatty acids, and is also a rich source of several vitamins and minerals.

One tablespoon of ground flaxseed contains the following:

• Calories: 37
• Protein: 1.3 g
• Carbohydrates: 2 g
• Fiber: 1.9 g
• Total Fat: 3g
• Omega-3 fatty acids: 1.597 mg
• Vitamin B1: 8% of the RDA (Recommended Daily Allowance)
• Vitamin B6: 2% of the RDA
• Folic acid: 2% of the RDA
• Calcium: 2% RDA
• Iron: 2% of the RDA
• Magnesium: 7% of the RDA
• Phosphorus: 4% of RDA
• Potassium: 2% RDA

Interestingly, the health benefits of flax seeds are mainly attributed to their omega-3 fatty acids, lignans, and fiber content.

Summarize: Flax seeds are a good source of many nutrients. Their health benefits are mainly due to their omega-3 fat content, lignans, and fiber content.

2. Flaxseed is Rich in Omega-3 Fatty Acids

If you are a vegetarian or don't eat fish, flaxseed may be your best source of omega-3 fats. They are a rich source of alpha-linolenic acid (ALA), a predominantly plant-based omega-3 fatty acid. ALA is one of two essential fatty acids that you must get from the food you eat, since your body does not produce it.

Animal studies have shown that the ALA present in flax seeds prevents the deposition of cholesterol (cholesterol plaques) in the blood vessels of the heart, reduces inflammation in the arteries, and reduces tumor growth.

A Costa Rica study of 3,638 people found that those who ate more ALA from their diet had a lower risk of heart attack than those who ate less ALA.

In addition, a large review of 27 studies involving more than 250,000 people found that ALA was associated with a 14% reduction in the risk of developing cardiovascular disease. Numerous studies have also linked ALC to a reduced risk of stroke.

In addition, a recent review of observational data found that the heart health benefits of ALA are comparable to those of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two of the best-known omega-3 fatty acids.

Summarize: Flax seeds are a rich source of omega-3 fatty acids ALA. The plant-based fatty acids ALA have been found to be very beneficial for heart health and have been linked to a reduced risk of stroke and heart attack.

3. Flaxseeds reduce the risk of cancer

Lignans are plant compounds with antioxidant and estrogenic properties that may help reduce cancer risk and improve health.

Interestingly, flaxseed contains 800 times more lignans than other plant foods. Observational studies show that women who consume flaxseed have a lower risk of developing breast cancer (especially in postmenopausal women). In addition, a Canadian study of over 6,000 women found that those who consumed flaxseed were 18% less likely to develop breast cancer.

However, men can also benefit from eating flaxseed. In a small study of 15 men, those who were given 30 grams of flaxseed per day while on a low-fat diet were found to have reduced levels of a prostate cancer marker. This indicates a reduced risk of developing prostate cancer.

Flaxseed appears to have the potential to prevent colon and skin cancer, as has been found in laboratory animal studies. However, further research is needed to confirm this.

Summarize. Flax seeds contain a group of nutrients called lignans, which have powerful antioxidant and estrogenic properties. They can help prevent breast and prostate cancer, as well as other types of cancer.

4. Flaxseeds Are Rich in Dietary Fiber

Just one tablespoon of flaxseed contains 3 grams of fiber (dietary fiber), which is 8-12% of the recommended daily allowance for men and women, respectively. Moreover, flaxseed contains two types of dietary fiber:

1. soluble (20-40%)
2. insoluble (60-80%)

These dietary fibers are fermented by bacteria in the colon and swell, thereby increasing the volume of feces - this leads to more regular bowel movements.

Soluble fiber adds consistency to your intestinal contents and slows down your metabolism. It has been shown to help regulate blood sugar levels and lower cholesterol levels.

On the other hand, insoluble fiber allows more water to bind to the stool, making it bulkier and softer. It is beneficial for people suffering from constipation, irritable bowel syndrome (IBS), or diverticular disease of the colon.

Summarize: The high fiber content in flaxseeds promotes regular bowel movements and may improve digestive health.

5. Flaxseed Helps Balance Cholesterol

Another useful property of flaxseed is the ability to lower cholesterol levels. In one study, people with high cholesterol were given 3 tablespoons (30 grams) of flaxseed powder daily for three months. The result was a 17% reduction in total cholesterol and a nearly 20% reduction in "bad" LDL cholesterol.

Another study involved people with diabetes mellitus. They were given 1 tablespoon (10 g) of flaxseed powder daily for one month. As a result of the experiment, a 12% increase in the level of "good" HDL cholesterol was noted after a month.

In postmenopausal women, daily consumption of 30g of flaxseed reduced total cholesterol and LDL cholesterol levels by about 7% and 10%, respectively.

It seems that these effects are related to the fiber present in high amounts in flaxseed, as it binds to bile salts and is then excreted by the body. To replenish these bile salts, cholesterol is pulled from your blood to your liver. This process lowers blood cholesterol levels. This is definitely good news for those looking to balance their cholesterol.

Summarize: The high fiber content of flaxseed can help lower cholesterol levels and may play an important role in improving heart health.

6. Flaxseeds May Lower Blood Pressure

Research into the health benefits of flaxseeds has also focused on their natural ability to lower blood pressure.

In a Canadian study, eating 30 grams of flaxseed daily for six months was found to reduce systolic and diastolic blood pressure by 10 mmHg. Art. and 7 mm Hg. Art. respectively.

In people taking blood pressure medications, flaxseed further lowered blood pressure and reduced the number of patients with uncontrolled high blood pressure by 17%.

In addition, according to a large review that looked at data from 11 studies, daily consumption of flaxseed for more than three months lowered blood pressure by 2 mmHg. Art.

Although it may seem insignificant, a 2 mm Hg decrease in blood pressure Art. can reduce the risk of death from stroke by 10% and from heart disease by 7%.

Summarize: Flaxseed has been proven to lower blood pressure and is especially beneficial for people with high blood pressure.

7. Flax seeds contain high quality protein

Flaxseed is an excellent source of plant-based protein – there is a growing interest in flaxseed protein and its health benefits. Flaxseed protein is rich in amino acids such as arginine, aspartic acid, and glutamic acid.

Numerous laboratory animal studies have shown that flaxseed protein helps improve immune function, lowers cholesterol, prevents tumors, and has antifungal properties.

If you're thinking about cutting down on your meat intake and are worried that you'll be getting too little protein from your diet, then consuming flax seeds may be a good option for you.

In fact, in one recent study, 21 adults were given either animal protein or vegetable protein meal. The study found no difference in appetite, satiety, or food intake between these two different types of protein.

It is likely that animal and plant based foods stimulated hormones in the gut to induce a feeling of fullness, resulting in less food being consumed at the next meal.

Summarize: Flaxseeds are a good source of vegetable protein and can be an alternative source of protein for people who don't eat meat.

8. Flaxseeds May Help Control Blood Sugar

Type 2 diabetes is one of the major health problems worldwide. It is characterized by high blood sugar levels as a result of the body's inability to secrete insulin, or insulin resistance.

Several studies have shown that people with type 2 diabetes who added 10-20 grams of flaxseed powder to their daily diet for at least one month experienced an 8-20% reduction in blood sugar levels.

This blood sugar lowering effect is due in large part to the insoluble dietary fiber content of flax seeds. Studies have shown that insoluble fiber slows down the release of sugar into the blood and lowers blood sugar levels.

However, one study found no change in blood sugar or improvement in diabetes symptoms. This may be due to the small number of subjects who took part in the study and the use of flaxseed oil. Flaxseed oil does not contain the fiber that flaxseed is credited with lowering blood sugar levels.

Overall, flaxseed can be a healthy and nutritious addition to the diet of people with diabetes.

Summarize: Flax seeds can lower blood sugar levels due to the insoluble fiber they contain. They can be a useful addition to the diet of people with diabetes.

9. Flaxseeds eliminate hunger and help control weight

If you have a tendency to snack between meals, you may want to add flaxseed to your drink to stave off hunger.

One study found that adding 25 grams of ground flaxseed to a drink reduced hunger and appetite. The decrease in hunger is associated with the soluble fiber contained in flax seeds. This slows down digestion in the stomach, which triggers a host of hormones that control appetite and make you feel full.

Summarize: Flaxseed makes you feel full for a longer period of time and can help you control your body weight by reducing your appetite.

10. Flaxseeds Can Be a Versatile Ingredient

Flaxseed or flaxseed oil can be added to many common foods. Try the following:

• Add them to water in ground form and drink as part of your daily fluid intake.
• Add flaxseed oil to salads.
• Sprinkle ground flax seeds over your hot or cold breakfast.
• Mix ground seeds with your favorite yogurt.
• Add ground flaxseeds to the dough when baking cookies, buns, bread, etc.
• Add ground flaxseed to smoothies to thicken the consistency.
• Include flaxseed in meat pies.

Summarize: Flaxseeds can be easily added to various daily meals, thus enriching your daily diet. There are many recipes for you to try.

Here are some tips on how you can add these tiny seeds to your diet.

Eat ground flaxseeds, not whole ones

• Choose ground flaxseeds as the body cannot digest whole ones.
• You won't get as much benefit from whole flaxseeds, as your GI tract can't break down their tough outer shell.
• You can buy whole flaxseeds, grind them in a coffee grinder, and store them in an airtight container.

What about linseed oil

Flaxseed oil is usually extracted through a process called cold pressing. Given that the oil is sensitive to heat and light, it is best to store it in dark glass bottles in a dark, cool place such as a kitchen cabinet.

Since some of its nutrients are heat sensitive, flaxseed oil is not suitable for high temperature cooking. However, some studies have found that the use of flaxseed oil when lightly toasted at temperatures up to 177°C does not reduce the quality of the oil.

It is worth noting that flaxseed oil contains more ALA than flaxseed. One tablespoon of ground flaxseed contains 1.6 grams of ALA, while one tablespoon of flaxseed oil contains a whopping 7 grams of this fatty acid. However, flaxseed contains many other beneficial nutrients that are not included in its extracted oil, such as fiber.

How many flax seeds should be consumed

Often in studies, people were given 1 tablespoon of ground flaxseeds per day, due to which many beneficial effects were noted. However, it is recommended that serving sizes be up to 5 tablespoons (50 g) of flaxseed per day.

Summarize: Ground flaxseeds are most beneficial for health. Store flaxseed oil in a cool, dark place and use it primarily raw without heat treatment to preserve its beneficial properties.

Contraindications for the use of flax seeds

Flax seeds are used for constipation and stomach irritation. They are also used to treat arthritis-related pain and inflammation, and as a supplement to lower total cholesterol and low-density lipoprotein (LDL) levels. Flaxseed is a plant product. This product provides the body with essential fatty acids that benefit the digestive tract and heart.

Do not use flaxseed if

• You are allergic to any ingredient in flax seeds.
• You have any type of intestinal obstruction.
• You have a tumor or blockage in your esophagus.
• You are pregnant.

Before using flaxseed

Flax seeds may be contraindicated in certain diseases and conditions. You should not use them if:

• You are planning to become pregnant or are breastfeeding.
• You are taking any medications, herbal preparations, or dietary supplements (talk to your doctor about interactions).
• You are allergic to medicines, foods, or other substances.

Interaction with drugs

Medications for the treatment of diabetes interact with flax seeds. Their use can lower blood sugar levels. Diabetes medications are also used to lower blood sugar levels. Taking flaxseed along with diabetes medications can lower your blood sugar too much. When taking them at the same time, blood sugar levels should be carefully monitored. You may need to change the dose of your diabetes medication.

Some drugs used to treat diabetes include:

• Glimepiride (Amaryl)
• Glyburide (DiaBeta, Glynase PresTab, Micronase)
• Insulin
• Pioglitazone (Actos)
• Rosiglitazone (Avandia)
• Chlorpropamide (Diabinese)
• Glipizide (Glucotrol)
• Tolbutamide (Orinase)

Drugs that slow blood clotting(anticoagulants/antiplatelet drugs) interact with flax seeds. Flaxseed can slow blood clotting. Taking flaxseed along with medications that also slow blood clotting can increase the chance of bruising and bleeding.

Some drugs that slow blood clotting include:

• Aspirin
• Clopidogrel (Plavix)
• Diclofenac (Voltaren, Katafalm, etc.)
• Ibuprofen (Advil, Motrin, etc.)
• Naproxen (Anaprox, Naprosin, etc.)
• Dalteparin (Fragmin)
• Enoxaparin (Lovenox)
• Heparin
• Warfarin (Coumadin), etc.

Important Safety Information

• Unripe flax seeds are poisonous. To avoid eating unripe seeds, never use a flax product unless it is intended for human consumption.
• If you are taking any prescription medications and you notice a decrease in effect, tell your doctor as soon as possible.
• If you're taking flaxseed to lower your cholesterol or LDL levels, talk to your doctor or pharmacist about other cholesterol-lowering methods that have been shown to reduce your risk of heart disease and improve survival.
• Check with your doctor before starting any new medicine, including laxatives, stool softeners, aspirin, or non-steroidal anti-inflammatory drugs (NSAIDs such as ibuprofen).
• Pregnancy and breast-feeding: Flaxseed can cause harm to a human fetus. Do not consume flaxseed if you are pregnant. Do not breast-feed while you are taking Flaxseed.

Possible side effects of flaxseed

All medicines can cause side effects, but many people do not have them. Stop eating flaxseed if any of these most common side effects persist or cause significant discomfort:

• flatulence (gas)
• mild form of diarrhea
• nausea

If you experience any of these serious side effects, contact your doctor immediately:

• severe allergic reactions (rash, hives, itching, difficulty breathing, chest tightness, swelling of the mouth, swelling of the face, lips or tongue)
• slightly bluish, grayish or dark purple skin

After roasting, the shell of the grain becomes more fragile, allowing it to be easily cracked. When roasted, flax seeds acquire a wonderful nutty flavor while retaining all of their health benefits.

The uniqueness of the seed is in the richest composition: Omega-3 polyunsaturated fatty acids, dietary fiber, lignans, antioxidant vitamins (A, B, E, P), microelements, complete vegetable proteins and other biologically active substances.

Flaxseed contains three types of valuable polyunsaturated fatty acids - Omega-3, Omega-6 and Omega-9, the correct balance of which is necessary for all life processes of the human body.

Omega-3 content of flax seeds is 3 times higher than that of fish oil

Currently, worldwide interest in this unique product is growing again. In both Europe and America, it is being eaten more and more, one might say, it has become part of the food culture.

Roasted flax seeds from the company "Evalar":

• A pleasant and convenient way to get daily vital omega-3s, dietary fiber and lignans;
• Delicious and healthy at the same time.

Flax seeds contribute to:

• maintaining normal cholesterol levels;
• improve joint mobility;
• regular bowel emptying.

How do the ingredients work?

Omega-3 polyunsaturated fatty acids- are an indispensable factor in nutrition, they are not synthesized in the human body, and their intake with the usual diet in most cases is not enough. Omega-3 contributes to the maintenance of a healthy cardiovascular system. Taking 1 sachet of Flax Seeds per day will fully satisfy an adequate intake of Omega-3 (alpha-linolenic acid).

Alimentary fiber. Flax seeds contain both soluble and insoluble dietary fiber. Both forms are valuable as food components due to their physiological effects. Flaxseed dietary fiber is a natural prebiotic that creates conditions for the normal microflora of the gastrointestinal tract.

Lignans- natural phenolic compounds with antioxidant and immunomodulatory effects. Flaxseed is one of the richest sources of lignans. Their content in it is many times higher than in other plants rich in these substances.

Antioxidant Vitamins actively participate in fat and cholesterol metabolism. Also, flax seeds contain "vitamins of youth" (vitamins A and E), which have a beneficial effect on the condition of the skin, hair and nails. It is thanks to these vitamins that flaxseeds have found application in many cosmetic recipes.

Roasted "Flax seeds" from the company "Evalar"- These are natural flax seeds of a high degree of purification. In production, they are carefully selected: a high degree of purification eliminates hollow and damaged seeds. Gentle roasting of seeds in a dry form gives them a wonderful nutty taste, while retaining all the natural benefits. Seeds are completely ready for use: they do not require brewing and grinding. After roasting, the shell of the grain becomes very fragile, which makes it easy to bite through. Flax seeds can be consumed on their own or added to any dish.

"Flax seeds" from the company "Evalar" are easy to use - each portion is packaged in a sachet, which you can take with you anywhere. The quality of "Evalar" is guaranteed by the international GMP standard.

Compound

Product availability subject to country laws and distributor availability.