Flax seeds: nutritional properties and benefits

The scientific name of the plant says a lot: Linum usitatissimum“extremely used linen”. Its cultivation probably began in the Near East about 10,000 years ago, and for 5,000 years there have been historical references to the use of its fiber to make clothes and make ropes, among many other uses.

Egyptian mummies were wrapped in linen sheets that symbolized purity and divine light. Until the 18th century, it was the fiber most used by Europeans, along with wool, until it was replaced by cotton and synthetic materials.

Currently, most of the world harvest is used for the production of oil for industrial purposes —it is used in varnishes and paints— and for animal feed.

Properties of flax seeds

Flax seeds have three nutritional properties that make them stand out among other foods.

1. Champion in omega-3

The first is the content of alphalinolenic Acid, the father of the omega-3 family. It is 57% alpha-linolenic acid. 15 g of seeds provide 135% of the daily omega-3 needs.

This contribution helps correct the imbalance in favor of omega-6s – found in sunflower oils and margarines, corn and other vegetable fats – in most people, which causes a tendency to inflammation.

2. A peculiar fiber: lignans

The second great quality is the presence of lignans, fiber-like compounds —with all their benefits for digestion— that also they are antioxidants, because they are polyphenols.

also owns mucilages –fibers with names as convoluted as arabinoxylan and galactoxylan– which, when dissolved in water, form a gel with a very beneficial effect on the intestinal tract.

3. Energy vitamins

They provide vitamin B1, a nutrient that participates in the processes of energy production from food and is essential for the health of the heart and nervous system. 15 g of seeds provide approximately 15% of daily needs.

linen benefits

The three fundamental properties of flax seeds act separately or jointly on different physiological systems.

To obtain its benefits, nutritionists advise consuming 40 to 50 g of nuts and seeds daily. Of this amount, between 10 and 15g (two tablespoons) can be flax seeds.

1. Protection for the heart

One of the most benefited by regular consumption is the cardiovascular system.

The body breaks down alpha-linolenic acid into eicosapentaenoic acid and docosapentaenoic acid, the other two members of the omega3 family. Together they have an anti-inflammatory effect by favoring the synthesis of prostaglandins PG3 that help maintain good condition blood vessels.

They also prevent the accumulation of cholesterol and triglycerides in them, which contributes to the prevention of diseases such as arteriosclerosis and, consequently, heart attacks and strokes or circulatory disorders such as intermittent claudication, which prevents so many older people from walking without pain.

Most of the clinical studies carried out show that the consumption of 30 to 50 g of ground flaxseed per day reduces total cholesterol between 6 and 13% and bad LDL cholesterol from 9 to 18%.

A Canadian trial suggests that the anticholesterolemic effect is especially pronounced in young people, where the incidence of the disorder has increased in recent years due to dietary imbalances.

2. Reduces inflammation

Several studies confirm that eating dishes enriched with flax seeds reduces up to 15% blood levels of c-reactive protein, an indicator of the degree of inflammation.

The anti-inflammatory effect of flaxseed has justified its recommendation in the symptomatic treatment of autoimmune diseases, such as arthritis, psoriasis and lupus.

3. Hormonal balance and cancer prevention

Three of the lignans found in the seeds – secoisolariciresinol, matairecinol and pinoresinol – are converted by beneficial intestinal bacteria into enterolactone and enterodiol, compounds that, after a series of regular actions on the hormonal system, produce a preventive effect against breast and prostate cancers.

Along with the hormonal, another pathway by which flax seeds can prevent tumors is related to an increase in the activity of the detoxifying enzymes that eliminate carcinogenic or pre-cancerous agents. In this way they reduce the risk of colon cancer, for example.

Lignans are also anticancer because they are antioxidant polyphenols. When you want to get antioxidants, you think first of all about fruits and vegetables, but flax seeds are among the top positions in the list of foods rich in polyphenols, the most important group of agents thatand protect genetic material from free radical attacks.

Consumption of polyphenols is associated with a lower risk of cardiovascular disease, insulin resistance, diabetes, and metabolic syndrome.

4. Therapy against metabolic syndrome

In the face of this disorder it can even be used as therapy. One trial has shown that you can reduce symptoms by taking 30 g of bread enriched with ground seeds daily for three months.

This study indicates that the seeds lower blood pressure and blood glucose levels. They also help control weight, especially reducing fat around the waist, which is where it does the most damage.

5. Against neurological diseases

Omega-3 essential fatty acids are part of the composition of neural membranes, where the biochemical reactions necessary for the proper functioning of the brain take place.

This has led us to think that flax oil or seeds could be used to combat different neurological disorders or to preserve and enhance the intellectual faculties.

Reviews of studies indicate that it may be helpful in some cases of childhood attention deficit hyperactivity disorder and that it can prevent and reduce the symptoms of some psychoses and bipolar disorder.

therapeutic applications

Traditional and popular medicine has been able to create effective flax-based remedies against various imbalances.

The Greek Hippocrates, father of European medicine, administered the oil almost 2,500 years ago. against colds, colic and diarrhea.

In the 16th century, Paracelsus recommended it for relieve cough.

In central and northern Europe, a popular laxative remedy consists of soak the seeds overnight to take the mucilage gel the next morning along with water.

Its effectiveness is explained because it increases the volume of feces and facilitates intestinal transit.

This preparation is also indicated for digestive inflammations.

The oil, for its part, can be applied to the skin to accelerate the healing of burns and avoid complications.

Caution during pregnancy

Some animal studies have raised suspicions about the safety of taking large amounts of seeds (over four tablespoons) during pregnancy (it could be a temptation to combat constipation).

Although nothing has been confirmed in humans, For caution it is advisable that women do not consume such high doses during pregnancy.

How to cook flaxseeds

Seeds are marketed in basic varieties, the brown and the gold, very similar in nutritional composition, although sea bream enjoys greater prestige.

However, seeds of very different colors can be found, from yellow to reddish, through white (seeds harvested early) and black (they have been left on the plant long after its maturity).

how to take it

The challenge is to incorporate flax seeds into daily menus. The most popular idea is to use them as ingredients in muffins, cookies and breads.

However, there is doubt — even among experts — as to whether the heat of the oven alters omega-3 fatty acids. Recent studies ensure that cooking for up to three hours and a maximum temperature of 150ºC leaves essential fatty acids intact.

To take advantage of the qualities of the seed it is necessary to grind it, otherwise it enters and leaves the digestive system without penalty or glory.

Ground seeds are available on the market, but they are perishable products (six weeks maximum in the fridge) because the fats go rancid easily when they come into contact with air.

When the seed or oil smell rancid they should be rejected.

The best is grind whole seeds —which can be kept in the fridge or in a cool, dark and dry place for 12 months—just before consuming them.

They can be ground in a coffee or spice grinder.

The oil is equally delicate: it must be kept in the refrigerator, in a dark bottle, and consumed as soon as possible.

germinate the seeds

A good way to get the most out of this nutritional treasure is to germinate its seeds and then use them in salads and other dishes. Enough with put them eight hours to soak, drain them and leave them slightly moistened, in a jar covered with gauze, or in a sprouter, until they reach the optimal point of germination (7 or 8 days).

The ideal is to consume them immediately, but refrigerated keep up to five days. Apart from salads, they are very tasty in sandwiches, dips or squeezed into vegetable juices.