Diet and Nutrition 2022

10 benefíces of flaxseedça and how to consume (with recipes)

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10 benefíces of flaxseedça and how to consume (with recipes)
10 benefíces of flaxseedça and how to consume (with recipes)
Anonim

Flaxseed is rich in insoluble fiber, a type of fiber that bulks up stools and promotes natural bowel movements, helping to prevent and fight constipation.

In addition, flaxseed also contains good amounts of omega 3, vitamin E and magnesium, nutrients with relaxing and anti-inflammatory properties, which improve the relaxation of blood vessels and decrease the inflammation of the arteries, helping to prevent the onset of diseases such as high blood pressure, atherosclerosis and heart attack.

Types of flaxseeds include golden and brown, which have a mild flavor and can be found in he alth food stores or supermarkets.These seeds can be added to rice, yogurts, juices, salads, and can even be used in preparations such as cakes, breads, pancakes and cookies.

Due to its properties, regular consumption of flaxseed provides several he alth benefits, such as:

1. Fight constipation

Because it is rich in insoluble fiber, a type of fiber that increases the volume of stools and promotes natural bowel movements, flaxseed facilitates the elimination of stools, helping to fight constipation. See other foods rich in insoluble fiber.

2. Keeping your eyes he althy

Flaxseed contains lutein and zeaxanthin, carotenoids with antioxidant action that protect the retina of the eyes against the sun's ultraviolet rays and blue light emitted by devices such as computers and cell phones, helping to maintain the he alth of the eyes. eyes and prevent the emergence of conditions such as cataracts and diabetic retinopathy.

3. Controlling Glucose Levels

Because it is rich in fiber, flaxseed slows the absorption of sugar from food, helping to control blood glucose levels, thus preventing insulin resistance and diabetes.

In addition, flaxseed also has great amounts of omega 3 and omega 6, he althy fats with antioxidant and anti-inflammatory properties, improving the function of the hormone insulin and thus helping to control blood glucose in people who already have diabetes. Discover other foods with omega 3 and omega 6.

4. Lowering cholesterol and triglycerides

Flaxseed is rich in fibers that reduce the absorption of fat from food in the intestine, in addition to reducing the production of cholesterol by the liver, reducing cholesterol and triglyceride levels in the blood.

5. Help with weight loss

Because it contains great amounts of fiber, flaxseed prolongs the feeling of satiety, helping to reduce food intake throughout the day and thus promoting weight loss. See other foods that also help with weight loss.

6. Prevent cardiovascular disease

Flaxseed contains omega 3, selenium, omega 6 and vitamin E, nutrients with antioxidant and anti-inflammatory properties that improve artery he alth and prevent inflammation, helping to prevent the onset of diseases such as high blood pressure, infarction and atherosclerosis.

7. Prevent the emergence of cancer

Fibers, present in flaxseeds, serve as food for the good bacteria in the intestine, which reduce inflammation and fight bad bacteria, keeping the intestinal flora balanced and helping to prevent the emergence of cancer in the intestine.

In addition, flaxseed also contains good amounts of omega 3, omega 6, zeaxanthin and lutein, compounds with antioxidant properties that fight excess free radicals in the body, thus preventing the emergence and multiplication of cancer cells.

8. Prevent osteoporosis

Flaxseed contains good amounts of phosphorus, calcium and magnesium, minerals that participate in the formation and maintenance of bone he alth, helping to prevent osteoporosis.

Because it is rich in potassium, a mineral that helps to neutralize excess acid, flaxseed also increases the body's pH, decreasing the elimination of calcium in the urine and thus preventing osteoporosis. Discover other foods that are rich in potassium.

9. Maintaining Brain He alth

Flaxseed has good amounts of omega 3, a type of he althy fat with antioxidant and anti-inflammatory action, which improves the functioning of neurons, maintaining brain he alth and helping to prevent memory loss, the difficulty of logical reasoning and the emergence of Alzheimer's.

10. Fighting Anxiety and Depression

Because it contains tryptophan, which is an amino acid responsible for producing serotonin, flaxseed helps increase happiness, improving mood and thus fighting anxiety and depression. See how to insert foods with tryptophan in the diet.

Nutrition Facts Table

The following table provides nutritional information for 100g, which is equivalent to approximately 14 tablespoons of flaxseed.

Components

100g (14 tbsp) flaxseed

Proteins

18, 3 g

Carbohydrates

28, 9 g

Fat

42, 4 g

Fibers

27, 3 g

Magnesium

350 mg

Zinc

7, 8 mg

Calcium

200 mg

Omega 3

6, 3 g

Omega 6

5, 9 g

Phosphorus

550 mg

It is important to remember that in order to obtain the benefits of flaxseed it is recommended to maintain a he althy and varied diet and to practice physical activities regularly.

Also, the recommended amount to get the benefits of flaxseed is 1 tablespoon per day.However, it is important not to consume more than 4 to 5 tablespoons of this seed per day, as excessive fiber intake can cause constipation, or diarrhea, gas and abdominal bloating.

How to use

It is important to buy flaxseed in the form of flour or grind the seed at home, because the intestine cannot digest and absorb all the nutrients from the whole flaxseed grain. In addition, this seed must be stored in a well-sealed container, protected from light, to preserve nutrients.

Flaxseed has a light flavor and can be added to rice, yogurts, juices, salads, and can also be used in preparations such as cakes, breads, pancakes and cookies.

He althy flaxseed recipes

Some he althy recipes with flaxseed are breads, cookies, pancakes and cakes.

1. Flaxseed Bread

Ingredients:

  • 2 ½ cups of whole wheat flour tea;
  • 2 ½ cups of plain wheat flour tea;
  • 2 cups of rye flour tea;
  • 1 cup of ground flaxseed tea;
  • 1 tablespoon of powdered chemical yeast;
  • 1 teaspoon of honey;
  • 2 teaspoons of butter;
  • 2 ½ cups of warm water;
  • 2 teaspoons of s alt;
  • 1 egg for brushing.

Preparation method:

Mix all the ingredients in a bowl and knead until the dough is homogeneous and smooth. Cover the dough with a cloth and let it rest for 30 minutes. Shape the buns and place them in a greased loaf pan, baking in a preheated oven at 180ºC for 40 minutes.

2. Banana Pancake with Flaxseed

Ingredients:

  • 1 banana;
  • 2 tablespoons of oatmeal;
  • 1 egg;
  • 1 teaspoon ground flaxseed;
  • Cinnamon to taste;
  • 1 strand of honey.

Preparation method:

Mash the banana with a fork. Add the egg, oatmeal, flaxseed and mix well with a spoon or spatula. Heat a non-stick frying pan on the fire and make the pancake, browning on both sides. Transfer the pancake to a plate, sprinkle with ground cinnamon, add the honey and serve.

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