Flax, also known as linseed, has been cultivated by humans for thousands of years. Flax is a powerful, healthy and balanced grain. It is native to the temperate regions of Europe and Asia. It has also played an important role in the textile industry (through flax fiber) and in food. In recent decades, flax has become popular as a cereal full of health benefits. It is considered a superfood because of its high nutritional value and therapeutic properties. Flax seeds, small and golden or brown, are a perfect complement to a healthy and balanced diet.
Nutritional composition of this cereal
Flax is an impressive source of nutrients. These little seeds are packed with:
- Omega-3 fatty acids: Especially alpha-linolenic acid (ALA), essential for cardiovascular and brain health.
- Dietary fiber: Contains both soluble and insoluble fiber, which improves digestion and helps regulate blood sugar levels.
- Protein: Approximately 18% of the seed is high quality vegetable protein.
- Vitamins and minerals: Among them, vitamin B1, magnesium, phosphorus, selenium, and copper.
- Lignans: A potent antioxidant and phytoestrogen that contributes to the prevention of certain types of cancer and degenerative diseases.
Therapeutic properties of flax
Regular consumption of flax is associated with multiple health benefits. Here they are detailed:
- Improves digestion: Thanks to its fiber content, flax promotes intestinal transit. Thus preventing constipation and helping to maintain a healthy digestive system.
- Blood sugar control: The soluble fiber it contains helps stabilize glucose levels. And this makes it an ally for people with diabetes.
- Cardiovascular health: Omega-3 fatty acids reduce the risk of cardiovascular disease by reducing inflammation, cholesterol and blood pressure.
- Antioxidants and cancer prevention: Lignans also act as antioxidants, reducing cell damage. They also contribute to the prevention of certain types of cancer, especially breast and colon cancer.
- Anti-inflammatory properties: Thanks to lipids and Omega-3, flax helps fight chronic inflammation. This is associated with various diseases such as arthritis and heart disease.
How to consume flax
Flaxseeds can be consumed in several ways, which allow us to incorporate them into our diet:
- Ground: To take advantage of all their nutrients, it is advisable to grind them before consumption, since in their whole form they can pass through the digestive system without being absorbed.
- Added to foods: They can be incorporated into smoothies, yogurts, salads, cereals or breads, giving them an extra contribution of fiber and nutrients.
- In oil form: Rich in Omega-3, it can be used in salads or as a dietary supplement, but its use in cooking at high temperatures should be avoided.
- Infusions: Flaxseeds can be boiled to make an infusion that aids digestion and improves intestinal well-being.
Uses of flax in the food industry
This superfood has multiple applications in the food industry. Flaxseed oil is used in whole grain products, breads and energy bars. It is also an increasingly valued ingredient in health products and dietary supplements. The food industry has also begun to incorporate it into fortified foods such as cookies, pasta and snacks. In this way, the growing demand for natural products with health benefits can be met. Additionally, due to its fiber and protein content , flax is used as an ingredient in vegan and vegetarian formulas. It provides a complete source of nutrients without resorting to animal products.
Curiosities of flax
This cereal is also an interesting cereal worth investigating. Here are some curiosities that you may not know:
- Cultivated for more than 6,000 years: Flax is one of the first plants domesticated by mankind.
- Natural phytoestrogens: Flax is one of the richest plant sources of lignans, estrogen-like compounds that can balance hormones and reduce menopausal symptoms.
- Sustainability: Flax cultivation is environmentally friendly. Its production requires little water and is efficient in soil use. This makes it an environmentally friendly option for conscious farmers and consumers.
- Flax fiber: flax is also known for its textile fiber, used since ancient times to make strong and durable fabrics.
Additionally, this cereal is much more than a food trend. Its nutritional and therapeutic properties and its versatility in the kitchen make it a perfect ally to improve overall health. Whether in the form of seed, oil or incorporated into other foods, flax is an ingredient that should not be missing in a balanced diet.
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