2024-10-23 18:00:00
These small seeds, coming from the flax plant, could promote cardiovascular health and prevent constipation. Find out how to incorporate them into your diet.
Last update: October 23, 2024
Golden flaxseed comes from the plant The most common linennative to the regions near the Nile, Tigris and Euphrates rivers. It is also known as golden linseed and Its composition is rich in antioxidants, omega-3 fatty acids and fiber.
Although it is a similar food to brown flaxseeds, there are some differences, starting with the color, as the names indicate. Furthermore, golden flaxseeds have a more delicate flavor, which makes it easier to include them in preparations. As for the nutritional profile, the brown ones have more antioxidants, but less protein.
Among other benefits, it is proposed that of golden flaxseeds It would promote blood circulation and reduce the risk of suffering from high blood pressure. However, the quantities should not be exceeded to avoid negative effects.
What do golden flaxseeds do for your health?
Golden flaxseeds contain a good amount of fiber, protein, and antioxidant compounds called lignans.. In addition, it contains vitamins of groups B and E, as well as minerals: magnesium, copper and phosphorus. This composition, integrated into a balanced diet, would favor the following benefits.
They would improve the health of the digestive system
Through soluble and insoluble fiber, the seed would help maintain a smooth digestive process Yes it would facilitate intestinal transit. This means that it would help ensure that bowel movements are coordinated and aid the passage of food during digestion.
For this reason, flax seeds are often used to relieve the symptoms of constipation. On the other hand, cause a feeling of satietywhich can be very helpful in plans to maintain a healthy weight.
They would regulate hormones
The lignan antioxidants, very present in these seeds, are considered phytoestrogens. These are natural plant substances that are very similar to estrogen in the human body.
That’s how it is it could supplant, to a small extent, the decrease in estrogen that occurs during menopause and postmenopause. That way, they could limit the impact of chronic diseases more common in women over the age of 40, such as cardiovascular disease.
However, the evidence is not conclusive. Further research would be necessary to certify the hormonal benefits.
They would take care of cardiovascular health
Consuming these seeds regularly can improve heart health. It is not a direct effectbut rather the combination of several actions, such as the following:
They would slow down premature aging, preventing chronic diseases
One of the greatest advantages of golden linen is its supply of antioxidants, which fight oxidative stress. This process is responsible for the loss of function of the body’s cells and the appearance of long-term health problems.
In this regard, the main action is carried out by lignans. It is speculated that they could help control chronic diseases, such as diabetes. Furthermore, there is evidence that its consumption influences the reducing the risk of breast cancer.
They would be anti-inflammatory
Omega-3 fatty acids and lignans can also reduce inflammation. In this way the golden linseeds They can be useful in the diet of people suffering from autoimmune diseases.
How to include golden flaxseeds in your diet?
The presence of vitamins and minerals in golden flaxseeds make it a beneficial food for diets of all types. Furthermore, its protein content is particularly useful in vegetarian and vegan diets.
There are many ways to consume golden flaxseeds, but it will be possible to take advantage of all their nutrients only if we eat them in one of the following presentations:
- As an egg replacement: Many people apply them in baking recipes. Likewise, they can replace the egg by mixing one tablespoon of seeds with three tablespoons of water.
- Earth: With a coffee grinder or food processor you can grind them to add them to different preparations, such as soups, stews or salads. Furthermore, there are brands that sell them already ground.
Eat them whole, in short snacks or in salads, it is not recommended. They can pass through the intestines without being fully digested. Pre-soaking in water is also recommended, but even then they do not allow the use of their nutrients. Instead, by leaving them immersed for about 15 minutes, they are used as a remedy against constipation.
As an oil, it is an option that concentrates fatty acids, although it reduces the effects of fiber. It would therefore be a salad dressing without the addition of lignans.
Finally, infusions can also be prepared with ground flax seeds. Place a tablespoon of seeds in a cup of hot water and let it sit for 30 minutes. When they have become gelatinous, filter the infusion and drink it. But tea loses much of its nutrients during draining..
Do they have negative effects?
Most side reactions occur when consumed in excess. Although the specific amount is not determined, in general, It is recommended to consume one to two tablespoons of seeds per day.
If we take more, it is possible that disturbances in the digestive process may occur, due to the high fiber content. Some people may experience bloating, nausea, or diarrhea.
Although it is a safe food for most, there are cases in which it is better to avoid it or consult a doctor first. For example, among those taking diabetes medications or blood thinners, as the nutrients can interfere with sugar levels and blood clotting.
Pregnant or breastfeeding women should use caution. There is no conclusive evidence yet on its safety during these times.
There are also people who are allergic to flax seeds.even if they are rare cases. If it has never been consumed before, it would be wise to pay attention to the appearance of symptoms such as rashes, swelling or difficulty breathing after the first ingestion.
Golden flaxseeds to vary your dishes
Golden flaxseeds could be a beneficial food in many ways. For this reason, incorporating it into the daily diet, in any form, It would be recommended for those who want to aid digestion, increase cardiovascular health and avoid premature aging..
Keep in mind that it should be stored in a cool, moisture-free space, such as an airtight container, in the refrigerator. It is necessary to avoid contact with sunlight and hot environments. If you meet these requirements, the seeds will last 15 to 20 days.
Include them, whole or ground, in salads, smoothies, smoothies and soups. Do not exceed two tablespoons of seeds per day to avoid the risk of digestive disorders and give variety to your dishes.
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