Linen – properties, action, application [EXPLAINED]

Proven content

For many decades, flax, and more precisely flax seeds (referred to as linseed, ground flax) have been extremely valued for its health properties. As early as 30 years ago, flax was cultivated in Egypt, Switzerland, Syria and China. Charlemagne ordered his subjects to eat flax seeds for optimal health. Currently, flax, especially its seeds, is becoming a “superfood” as more and more scientific research indicates its health benefits. Here are the health benefits of flax that are backed by science.

Linen – nutrients

Flax, cultivated since the dawn of civilization, is one of the oldest crops. There are two types of it: golden linen and brown. Both types are rich in valuable nutrients. Moreover, like many seeds, flax, and finely ground flax, has a slightly mild, nutty flavor. This makes it ideal for adding to both sweet and savory dishes.

A typical serving size of ground flaxseeds is 1 tablespoon (7 grams). Such a portion provides a large amount of protein, fiber and omega-3 fatty acids, many vitamins and minerals.

One tablespoon of ground flax seeds contains:

1. calorie: 37,
2. protein: 1,3 grams
3. carbohydrates: 2 grams
4. fiber: 3 grams,
5. total fat: 3 grams.
6. omega-3 fatty acids: 1597 mg,
7. vitamin B6,
8. calcium,
9. iron,
10. magnesium,
11. Phosphor,
12. manganese,
13. copper,
14. thiamin,
15. potassium.

Interestingly, the health properties of flax seeds are mainly attributed to the omega-3 fatty acids and fiber they contain.

Magnesium helps improve mood and sleep, while manganese plays a role in collagen production and supports skin and bone health. Phosphorus helps in the formation of cellular structures and supports bone health. Copper is involved in the production of energy and collagen, and is needed for the production of red blood cells, which carry oxygen throughout the body. Thiamin also plays a role in energy production and also helps support the nervous system.

Also read: Vitamins in food – what should we eat to supplement them?

Linen – omega-3 fatty acids

Ground flax contains a vegetable omega-3 fatty acid called alpha-linolenic acid or ALA, which has been linked to improved circulation and anti-inflammatory effects. Research shows that these fats can help fight osteoporosis, reducing the risk of bone fractures, stroke and protection against type 2 diabetes.

Linen – the source of ligans

Lignans are plant compounds with antioxidant and estrogenic properties that can help reduce cancer risk and improve overall health. Flax seeds contain up to 800 times more lignans than other plant foods. Studies show that people who consume flaxseed have a reduced risk of breast cancer, especially in postmenopausal women.

In another study of 15 men, who were on a low-fat diet, 30 grams of flaxseed was given daily. Over time, it was shown that these men had a decreased level of the prostate cancer marker, which suggests a reduced risk of developing this cancer.

The evidence so far shows that flaxseed is a potentially valuable food in the fight against various cancers.

The lignans in flaxseed are also associated with elevated levels of HA1C, a measure of the average blood sugar over three months. The seeds can also help reduce the risk of diabetes.

In one study, researchers gave humans 0 g, 13 g, or 26 g of linseed a day for 12 weeks. All participants had pre-diabetes – obese men and postmenopausal overweight women. People in the group who consumed 13 g of linseed daily had lower blood glucose and insulin levels and improved insulin sensitivity at the end of the study period.

The editorial board recommends: Diabetes attacks by surprise

Linen – a source of antioxidants

Flax, and more specifically linseed, is a source of antioxidants, polyphenols to be exact. These antioxidants are believed to protect against heart disease and cancer, as well as oxidative stress that damages cells. This means they can help fight premature aging and neurodegenerative diseases (such as Alzheimer’s and Parkinson’s).

Thanks to its properties, it is also used in cosmetics. At Medonet Market, you can order Vianek moisturizing body milk with the addition of flax extract, which perfectly nourishes dehydrated skin. On the other hand, the linseed oil contained in the Aloesove body scrub corresponds to the hydration and proper pH level of the skin.

See: Scientists on the effects of antioxidants on fertility

Linen for digestion

Just one tablespoon of flaxseed contains 3 grams of fiber, which is 8-12% of the recommended daily intake for men and women, respectively. Moreover, flax seeds contain two types of dietary fiber – soluble (20 – 40%) and insoluble (60 – 80%). This fiber duo is fermented by bacteria in the large intestine, relaxing stools and causing more regular bowel movements.

On the one hand, soluble fiber increases the consistency of the gut contents and slows down the rate of digestion – this has been shown to help regulate blood glucose levels and lower cholesterol. On the other hand, insoluble fiber causes the stool to bind more water, increase its bulk, and make the stools softer. It is useful for constipation prevention and for people with irritable bowel syndrome or diverticular disease.

See: Irritable bowel syndrome – 8 most common symptoms

Linen – a source of protein

Flaxseeds are an excellent source of plant-based protein and there is a growing interest in flaxseed protein and its health benefits. Linseed protein is rich in the amino acids arginine, aspartic acid and glutamic acid.

Numerous laboratory studies have shown that linseed protein has antifungal properties, improving immune function, lowering cholesterol, and preventing cancer.

If you are considering limiting meat in your diet and are worried that you will be too hungry, flaxseed may be the answer. In fact, in one recent study, 21 adults were given an animal protein meal or a plant protein meal. The study found no differences in appetite, satiety, or food intake recorded between the two meals.

Presumably, both animal and plant-based foods stimulated hormones in the gut to induce satiety, resulting in eating less at the next meal.

Read: Artificial protein blocks cancer

Linen for heart disease and diabetes

The good fats in flaxseed help lower blood pressure, prevent hardening of the arteries, lower levels of “bad” LDL cholesterol and prevent strokes. One study in people with high cholesterol found that consuming three tablespoons of flaxseed powder a day for three months reduced “bad” LDL cholesterol by almost 20% and lowered total cholesterol by over 15%.

In addition, research into flaxseeds focused on their natural ability to lower blood pressure. A Canadian study found eating 30 grams of flax seeds daily for six months lowered systolic and diastolic blood pressure by 10 mmHg and 7 mmHg, respectively.

Type 2 diabetes is a serious health problem worldwide. It is characterized by high blood glucose levels as a result of the body’s inability to secrete or be resistant to insulin. Several studies have found that people with type 2 diabetes who added 10 – 20 grams of ground flax to their daily diet for at least one month saw an 8 – 20% reduction in blood sugar levels.

This blood glucose lowering effect is due in particular to the insoluble fiber content of the flax seed. Studies have shown that insoluble fiber slows down the release of sugar into the blood and lowers blood glucose levels.

See: The brain controls insulin sensitivity

How to include linen in your diet?

First of all, it is worth knowing that flax, and more precisely linseed, is best eaten after crushing or preferably grinding. This is because all the flaxseed can pass through the intestine undigested. In other words, healthy fats and other nutrients will not be absorbed into the bloodstream.

But that’s not all: because linseed oils are delicate, they can start to decompose when exposed to air and light. So to get the most out of their benefits, grind the seeds in a coffee grinder just before you eat them.

Look for golden or brown whole flax seeds at the grocery store. If you can find sprouted flaxseeds, even better. Sprouting is a process that improves the digestibility of the seeds and facilitates access to nutrients.

At home, store the flax grains in a cool, dark place. If you have extra ground flax seeds, put them in the freezer to better preserve the nutrients.

Tips for Including Ground Flax in Your Diet:

1. add a tablespoon of ground flax to your breakfast cereals either hot or cold,
2. when preparing, for example, a sandwich, add a teaspoon of ground flax to mayonnaise or mustard,
3. You can add ground flaxseed to cookies, muffins, bread and other pastries.

Like other sources of fiber, ground flax should be washed down with plenty of water or other fluids. Flaxseed should not be taken simultaneously with certain oral medications. If you are taking any medications on a regular basis, consult your treating physician before using ground flaxseed.

Linen – linseed oil

For a more concentrated dose of all the benefits that flax has to offer, many people rely on flaxseed oil, which is extracted from its seeds. Since it is an oil, it is richer than ground flaxseed and is a great supplement on its own.

One teaspoon of linseed oil contains 40 calories. Not only can linseed oil be consumed, it can also be applied directly to the skin to balance minor skin problems.

However, it should be remembered that linseed oil should be consumed in limited amounts. Depending on the dose and individual response of the person, slight side effects are possible. Possible side effects include:

1. increased gases,
2. flatulence
3. diarrhea.

There is little information on whether flaxseed oil is safe to consume while pregnant or breastfeeding.

See also:

1. Teas for weight loss
2. Why is it worth exercising tabata?
3. How to boost your metabolism?

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