- Features of the composition
- Useful properties and contraindications of flax seeds
- The benefits of flaxseed for men and women
- Flax seeds and contraindications
- How to take flax seeds
No fitness diet is complete without flax seed. The product is used in infusions and decoctions, as a basis for healthy baking, and a healthy snack option. It is added to porridge and salads, sometimes even to soups. And those who are losing weight are constantly asking if magical superfood will help them achieve their goal. Yes, plain flaxseed is on the list of the most wholesome foods distributed by the U.S. National Dietetic Association. It is the most affordable source of protein, fiber, omega-three fatty acids and dietary fiber.
- 1 Features of the composition
- 2 Useful properties and contraindications of flax seeds
- 3 Benefits of flaxseed for men and women
- 4 Flax seeds and contraindications for their use
- 5 How to take flax seeds
Features of the composition
Some confuse flax seeds with dill. But they are lighter and have a denser shell, and they are not spicy at all, and if you chew for a long time, they taste like nuts. Flax seeds can be bought at any health food store or in a specialized market. They are sold in pharmacies too.
The composition is rich. The macronutrients of these seeds are proteins, fats and carbohydrates. Proteins are vegetable, not complete in amino acid composition, but contain a sufficient amount of amino acids to be taken into account in the general matrix of proteins in human nutrition. Flaxseed porridge is considered the preferred protein product for vegetarians, and the addition of these seeds to the diet during fasting can maintain health.
Vegetable proteins allow you to diversify the amino acid composition of food, contribute to faster recovery of muscles after exercise and help strengthen the immune system. Without additional sources of protein, nutrition will be monotonous, and quite expensive. The less meat, fish and eggs in the diet, the more seeds should be flax, flax flour and meal.
Fats in flaxseed are poly and monounsaturated fatty acids omega 3 and omega 6. They improve the oxidation-reduction processes in the body, and contribute to faster burning of fat. This is about omega 3 said that you need to eat more fat to lose weight. In addition, omega 3 protects the walls of blood vessels from the deposition of cholesterol plaques, and helps maintain normal blood circulation. They are considered a key product for the prevention of atherosclerosis, heart attack and stroke. These fats help maintain the health of the reproductive system. They are recommended to eat to maintain hormonal balance, as well as to strengthen hair, nails, skin.
Carbohydrates in the composition of flax seeds are complex. They do not cause rapid weight gain, do not "convert to fat", as you can read in various popular sources. This type of carbohydrate is slowly converted into energy and helps to normalize all metabolic processes in the human body. Complex carbohydrates help maintain a high level of energy throughout the day, and allow you to lead an active lifestyle. This is important for those who are trying to lose weight, and for athletes.
In addition, flax seeds contain:
- Soluble and insoluble fiber;
- B vitamins;
- Antioxidant vitamins A, C, E, PP;
- Various minerals are phosphorus, potassium, zinc, calcium, iron and selenium;
- Phytosterols are plant analogues of human sex hormones;
- Alkaloids - Volatile Esters
Calorie content of seeds is 540 kcal per 100 g, but they can be introduced into the diet for weight loss. It is all about the small amount of the consumed product and high nutritional value. A person receives health benefits from just 1 teaspoon of these seeds.
Useful properties and contraindications of flax seeds
The unique mixture of phytosterols (phytoestrogens) omega 3 and omega 6 fats in these seeds protects blood vessels from the deposition of cholesterol plaques. Seeds should be included in your diet every day to protect your circulatory system from cholesterol. Indirectly, the product helps prevent high blood pressure, heart attacks and strokes. It improves blood rheology and helps to make patients with varicose veins feel better. Phytosterols in the composition contribute to lowering blood pressure, seeds are included in the diet of patients with hypertension and, as a prophylaxis, all who have a high risk of cardiovascular congestion and poor heredity.
Omega 3 and omega 6 fatty acids enhance the effects of all antioxidant vitamins. The oil is rich in vitamins A, E and C, they are also found in flaxseeds. This means that we have a product that is extremely useful not only for health but also for beauty. Flaxseeds in the diet help strengthen hair, nails, and skin. They have a rejuvenating effect. Strengthen hair follicles, prevent hair loss. Also, healthy omega-three fats balance the level of sex hormones, which positively affects the preservation of youth, health and human activity.
Fatty acids restore cell membranes of all body systems. This improves the condition of chronic patients with diabetes, obesity, various metabolic diseases, as well as gout. Flax seeds and oil are recommended in order to protect the body from the harmful effects of the environment, and chronic poisoning, such as alcohol. Seeds do not restore liver cells like milk thistle meal, but improve lipid and carbohydrate metabolism and contribute to the healing of the body.
The biological value of flax seeds is also due to the fact that they contain a large amount of fiber. It normalizes the work of the digestive tract. Fiber fills the stomach and reduces hunger. And yet - it helps to cleanse the intestines and prevent constipation. Recipes for weight loss with flax seeds are based not only on the restorative effect of beneficial fatty acids, but also on the beneficial effects on the digestive organs. Flax seeds are the cheapest analogue of expensive diet pills and appetite suppressants.
Adding flax seeds to the diet after using antibiotics will help protect the intestinal microflora, and will help activate metabolic processes. Flax seeds have an activating metabolism property, protect the body from the negative effects of the environment, aging, and eating not the most healthy foods. They have a positive effect on the state of the body, and are useful.
White flax seeds have no contraindications. They are safe for the health of an adult healthy person. Any decoctions and infusions based on them are useful. They help protect the respiratory system, strengthen immunity, establish digestion, have a positive effect on the skin and hair and contribute to the normalization of hormonal levels.
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The benefits of flaxseed for men and women
Flaxseed is good for human reproductive function. It normalizes hormonal levels, although it refers to the sources of phytosterols. If soy is not recommended for men due to the high content of estrogen-like substances, then this problem does not arise with flax seeds. They can be introduced into the diet of both men and women.
Due to the high content of omega 3 and omega 6, flax seeds improve blood circulation. They help increase libido and strengthen potency in men. They improve blood circulation in the pelvic organs in women. This is one of the products recommended for healthy sexual function, and when planning pregnancy.
Flax seeds are prescribed for women with menstrual irregularities, and various acquired diseases associated with a large number of inflammations. The product helps to reduce soreness of menstruation and the prevention of PMS.
Flaxseed is one of the products prescribed for women during menopause. It alleviates the condition, reduces the manifestations of hot flashes, mood swings, unpleasant symptoms associated with changes in the mucous membranes of the reproductive organs. Flax seed also protects against the potential danger of the growth of gynecological tumors, according to some sources. This product helps to improve the quality of life and is absolutely safe.
For pregnant women, flax seed is also beneficial. It relieves constipation, which can occur due to changes in physical activity and hormonal levels. It provides vitamin E, necessary for the growth and development of the fetus, helps to improve the quality of blood, and nutrition of the unborn child. Sometimes flaxseed is not recommended to be included in the diet, but these are cases when a woman is allergic and flaxseed can be potentially dangerous for an unborn baby.
Flax seeds and contraindications
In addition to pancreatitis, cholecystitis, and exacerbation of inflammatory diseases of the mucous membranes of the digestive system, lactation may be a contraindication. The nutrition of the nursing mother should be selective and careful. New products should not be introduced, especially if there have been cases of allergies in the baby. Sometimes an allergy also manifests itself on flax seeds. Those whose children are allergic to nuts are especially at risk. It is best to exclude flax seed for the entire lactation period. However, according to other sources, the product is hypoallergenic, and should not be removed from the diet when feeding the baby. One way or another, you need to consult with your doctor, pediatrician and allergist.
How to take flax seeds
The easiest option is to add a spoonful of flax seed to porridge, soup, or kefir. This will give about 5 g of seed, if a teaspoon, and will be enough to prevent most diseases. It must be remembered that the more seeds in the diet, the greater the possibility of a reaction from the gastrointestinal tract. Lovers to eat seeds in a dosage of 50 g per day may experience severe diarrhea, pain in the intestines. This is not because the seeds are harmful, but because fiber should not be overeating. There is nothing wrong with this state, but you will have to reduce the amount of fiber in the diet to a medical norm, and exclude fruits and vegetables for a day.
Important: omega-three and omega-six fats do not like too hot water and foods. There is evidence that seeds worn through a sieve should not be in the air for a long time or under direct exposure to sunlight. If the seeds are oxidized, they will lose most of the beneficial properties associated with fats and become a simple source of fiber.
A teaspoon of flax seeds in half a glass of kefir is a recipe against constipation. If the constipation is strong, it is recommended to drink 6-8 prune berries with this composition. Flax seeds with kefir are also used for weight loss. Then they take a glass of skim milk product and add seeds to it to drink the composition instead of the second dinner. The recipe will work if the food is quite healthy, but in any case will help to cleanse the intestines.
A decoction of flax seeds is prepared by filling a tablespoon of seeds with half a liter of boiling water. Boil for about half an hour over low heat. Of course, cooking does not improve the biologically active properties of healthy fats, but worsens them. But the goal is completely different. Flax seeds prepared in this way are used to cleanse the intestines. A glass of broth is drunk in the morning, half an hour before breakfast. This not only cleanses the digestive tract, but also reduces appetite. Because the recipe with a decoction is used for weight loss. Drink a decoction of flax seeds and always when you need to reduce your appetite. Taking the product can cause diarrhea and flatulence if you drink too much.
Flax seed infusion is 3 tablespoons of raw materials, brewed in a thermos per liter of water of 90 degrees. It is necessary to insist about 3 hours. The finished product is drunk to calm the digestive tract, improve the condition of the mucous membranes, and normalize digestion. It also has a laxative, antispasmodic and digestive improving effect. Infusion is drunk before each meal with gastritis and inflammation of the pancreas. But you must understand that scientific medicine refers to such treatment without approval.
Cold jelly is also prepared from flax seeds. To do this, pour a tablespoon of half a liter of cold boiled water overnight. In the morning, the resulting jelly can be chopped with a blender, adding berries, honey and cinnamon, or drunk so without additional additives.
Flax seeds are a healthy product that can be included in the diet for adults and children.