Flax seeds are rightfully considered a unique natural product that : increases the body's defenses; improves the digestive process and the work of the gastrointestinal tract; promotes weight loss; removes toxins; enriches the body with valuable vitamins and minerals. Learn all about the benefits of flax seeds!
Why You Should Eat Flax Seeds
- you will lose weight
- Improve digestion and get rid of constipation
- Lower your "bad" cholesterol levels
- Forget about colds and flu
- Improve skin and hair condition
- Normalize your hormones
- Improve your eyesight
- How to use flax seeds correctly?
Just two tablespoons of flax seeds ( which is about 20 g) contains:
120% DV Omega-3 and 20% Omega-6 fatty acids , 25% copper and manganese , and about 20% magnesium.
If we talk about nutritional value , then 20 g of flax seeds contains:
- 3.6 g proteins;
- 8.4 g fat;
- 0.32 g of carbohydrates;
- 107 kcal.
Why exactly 2 tbsp. ( or 20g)? It is this amount of flax seeds that makes up the maximum allowable daily intake of this product , although many nutritionists point out that it is optimal to consume 1 tbsp to maintain health. seeds per day.
Do you want to know what will happen to your body with the daily use of flaxseed? Then let's go!
1. You will lose weight
If you want to stimulate the process of losing weight as gently as possible , but at the same time effectively , flaxseed is your best assistant for several reasons:
1. Insoluble fiber , contained in large quantities in flax seeds , swells in the stomach , so you will not feel hungry for a long time. And this will help eliminate unplanned snacks and overeating during the main meals. Therefore, this product is recommended to be added to dishes.
2. Flax seeds absorb and remove excess fluid , toxins and metabolite decay products , thereby cleansing the body and contributing to the loss of extra pounds.
3. Fatty acids , which are part of flax seeds , help break down body fat , which leads to a decrease in subcutaneous fat . As a result, your figure becomes more toned and slim even without debilitating diets.
4. By normalizing the work of the digestive tract , flax thereby speeds up the metabolism , which means that to lose weight faster.
5. When using flax seeds, intestinal peristalsis increases , as a result of which the feces do not stagnate , which contributes to weight loss.
And now we give proven , but effective recipes that will help you lose weight by 2 - 5 kg in just a month.
WHAT will happen to your body if you eat flax seeds every day? WHAT will happen to your body if you eat flax seeds every day?
Recipe with kefir
Add 1 tbsp. flax seeds in a glass of low-fat kefir. It is better to grind the seeds beforehand into powder in order to get the maximum benefit from them ( and drinking such a drink is much easier and more pleasant).
It is recommended to drink such a cocktail once a day , replacing them with breakfast or lunch. At the same time, from the second week it is necessary to increase the mass of flaxseed in kefir to 2 tbsp.
The course of such kefir-flax weight loss is 1 month , after which you need to take a break.
Flax seed infusion
If you do not like kefir , we bring to your attention the following effective recipe:
- 1 tbsp flax seeds pour 400 ml of boiling water.
- We insist means 8 hours.
- We filter the infusion and take 100 ml twice a day.
- The duration of taking the drug is 2 weeks.
And remember that if you experience any discomfort ( nausea , flatulence , diarrhea), you must stop using flax seeds.
2. Improve your digestion and get rid of constipation
The mucus formed during the infusion of flax seeds gastric mucosa , relieves inflammation , protects against irritation and prevents the absorption into the gastrointestinal tract.
For the preparation of mucus 2 tbsp. flaxseed pour 1 liter of boiling water. Let the product brew for 5 hours. Drink a pleasant-tasting thick jelly twice a day, 100 ml each.
This recipe will help reduce inflammation and pain in peptic ulcers and gastritis.
In addition , consuming flax seeds daily , you will forget about chronic constipation , and your intestines will work like clockwork. And all due to the fact that fiber , swelling , is digested for a long time , mechanically stretching the intestines and increasing its contraction , which contributes to the gentle movement of fecal masses and their removal.
3. Lower your "bad" cholesterol
Fiber prevents the absorption of bad cholesterol in the intestines , thereby reducing its level in the blood by 12 - 50%.
These are the results of a study conducted at the University of Iowa Nutrition and Healthy Lifestyle led by Suzanne Hendrich.
An important role in lowering cholesterol is also played by Omega-3 fatty acids , which are involved in the construction of cell membranes , strengthen blood vessels , improve blood flow and prevent thrombosis , which significantly reduces the risk of developing cardiovascular diseases , in particular stroke , heart attack , atherosclerosis.
In addition , daily consumption of flax seeds will lower your blood pressure and blood sugar levels , which is especially important for hypertensive patients and people with diabetes.
4. Forget about colds and flu
Flax seeds contain lignans - hormone-like plant compounds that are powerful antioxidants that fight free radicals , have antiviral and antitumor properties.
It is impossible not to say about the absorbent properties of flaxseed , due to which the intestinal microflora improves , which favorably affects the functioning of the immune system.
Thus , by using flaxseed daily , you will protect yourself from seasonal colds and viruses.
WHAT will happen to your body if you eat flax seeds every day?
5. Improve the condition of your skin and hair
Omega-3 fatty acids , present in large quantities in flaxseed , contribute to the production of collagen in the cells of the epidermis , so that the skin retains firmness , elasticity and healthy appearance.
In addition , acids in combination with vitamin E , which is also found in flax seeds , prevent the early appearance of wrinkles , moisturize , nourish and regenerate the skin , which reduces acne , inflammation and flaking.
With sufficient intake of fatty acids and vitamins of group B, the hair acquires shine , volume and silkiness , their loss and brittleness decrease.
6. Normalize your hormones
Hormonal imbalance negatively affects both the physical and psycho-emotional state , especially when it comes to the female body.
Flax seeds contain natural phytoestrogens - plant substances that are similar in their properties to the female sex hormones estrogen. In combination with essential fatty acids, phytoestrogens help to normalize hormonal levels , which is especially important for women during menopause experiencing mood swings , unreasonable feelings of anxiety and increased irritability.
In addition , when used daily, flax seeds help reduce the number and intensity of hot flashes during menopause.
But that's not all! According to a study published in the International Journal of Family Medicine , daily consumption of flax seeds helps reduce chest pain in early-stage cyclic mastalgia.
And one more study that we could not ignore.
The Journal of Clinical Oncology published research data from scientists from the German Cancer Research Center in Heidelberg , who concluded that daily consumption of flax seeds reduces the risk of death from breast cancer in women after menopause by 40%.
This anti-cancer effect is due to the presence of phytoestrogens in flaxseed , which not only destroy cancer cells , but also prevent the development of secondary tumors. At the same time, phytoestrogen lignan exhibits the greatest anticancer activity.
It has also been concluded that flax seeds taken daily significantly reduce the risk of breast cancer in women and prostate cancer in men.
7. Improve vision
And again, thanks should be said to fatty acids , which:
- normalize the outflow of eye fluid;
- help reduce eye pressure;
- increase ocular blood flow;
- improve the protective function of the optic nerve.
As a result, your vision will become clearer and clearer , eye fatigue will decrease. At the same time, you should not hope that by consuming flax seeds daily , you will be able to restore your eyesight in full. But it is quite possible to prevent its further deterioration , but in combination with gymnastics for the eyes and other therapeutic methods prescribed by an ophthalmologist.
Present in flaxseed and lecithin - a substance whose regular use reduces the risk of developing eye diseases , including age-related macular degeneration.
However, it should be remembered that lecithin is oxidized and loses its beneficial properties already 20 minutes after grinding flax seeds.
It is important to remember that flax seeds , like any other product , can not only benefit , but also harm if used incorrectly.
How to use flax seeds correctly?
Rule number 1. Sense of proportion
Flax seeds contain a large amount of polyunsaturated fatty acids and cyanogenic glycosides. As long as we use them within the normal range , it benefits our body , but as soon as we exceed the "limit", we get a response in the form of allergic reactions , nausea and deterioration of metabolic processes.
Therefore, it is better not to overdo it and consume no more than two tablespoons of flax seeds per day , adding them to vegetable and fruit salads , cereals , yogurts and desserts , because it is not only healthy , but also tasty!
Rule #2
Nutritionists and doctors recommend that immediately before eating flax seeds, grind them in a coffee grinder or in another way convenient for you in order to facilitate the process of digesting the product as much as possible.
Moreover , the resulting powder must be consumed within the next 20 minutes in order to prevent the oxidation of nutrients and the loss of seed properties.
Rule number 3. Proper storage
Flax seeds are stored in an airtight container in the refrigerator , especially crushed seeds , which oxidize very quickly under the influence of sunlight and form peroxides - carcinogenic substances that give flax seeds a rancid taste.
Rule number 4. Compliance with the drinking regime
To avoid constipation , nausea , flatulence , a feeling of fullness in the stomach, when eating flax seeds, you must drink at least 2.5 liters of water per day.
Rule number 5. Contraindications
Remember that any product , no matter how useful it may be , has contraindications.
Flax seeds have the following contraindications:
- Pregnancy. And although you will find many articles on the Internet that flaxseed helps get rid of constipation during pregnancy , it’s still not worth the risk , since the effect of this product on the body of a pregnant woman and fetus has not been studied.
lactation period. Refuse flax seeds during this period to avoid the development of allergies in the baby. - Exacerbation of diseases of the urinary system and digestive tract: colitis , cholecystitis , pancreatitis , urolithiasis , hepatitis , liver cirrhosis.
- Allergy to flax.
- Hypercalcemia ( high levels of calcium in the blood).
- Diarrhea , provoked by disorders in the digestive tract.
- Childhood. Until the age of 12-14, nutritionists do not recommend introducing flax seeds (
In addition , , be sure to consult your doctor if you have:
- problems with the thyroid gland ( flax prevents the absorption of iodine);
- bronchial asthma;
- increased bleeding;
- convulsions.