Golden Flax for every day
Numerous studies have shown that flaxseed contains a large amount of essential fatty acids, vitamins, minerals and fiber, which make it one of the healthiest and most useful foods in the human diet.
Golden flax is a natural plant source of numerous nutrients that have an extremely beneficial effect on the body as a whole. Among other things, flaxseed is rich in omega 3 fatty acids and plant proteins. It contains significant amounts of vitamins B1, B6, B9 (folic acid), magnesium, calcium, phosphorus and iron. Here is how consuming flax affects the body.
It reduces the feeling of hunger
According to research published in the journal Appetite, flaxseed has a saturating effect and reduces the feeling of hunger. That is why it is a desirable ingredient in reduction diets (for weight loss).
It provides the body with quality proteins
Flaxseed is rich in high quality plant proteins and amino acids, especially glutamine and aspartin and arginine. That is why it is great for those who do not consume animal proteins.
It is a mild laxative
A study published in the Journal of the American Dietetic Association found that one teaspoon of flaxseed provides 8% -12% of the recommended daily intake of plant fiber, important for the proper functioning of the digestive organs. Thanks to this, flax has a mild laxative effect (prevents constipation).
It is a significant source of omega 3
One teaspoon of flaxseed contains 1.5 grams of omega 3 fatty acids, which makes it one of the best plant sources of plant alpha-linolenic acid. Studies published in the Circulation and the American Journal of Clinical Nutrition confirm that higher levels of alpha-linolenic acid in the blood reduce the risk of heart disease by 14%.
Contributes to cholesterol regulation
Regular consumption of flaxseed significantly lowers cholesterol, according to research published in the Biomedical Journal. Namely, it was determined that people who consumed 3 teaspoons of flaxseed a day for three months achieved a 17% reduction in total cholesterol and a 20% reduction in LDL (so-called "bad") cholesterol.
Contributes to the regulation of blood pressure
The richness of omega 3 fatty acids makes flaxseed an excellent food for those who are trying to lower blood pressure. A study published in the journal Hypertension showed that consuming 30g of flaxseed a day for 6 months can significantly lower systolic and diastolic blood pressure.
Contributes to the regulation of blood sugar
Several studies have indicated that flaxseed is useful for patients with type 2 diabetes. Namely, the introduction of a few grams of flaxseed in the daily diet has led to a reduction in blood sugar by 8 to 20%. Researchers attribute this to the high content of insoluble plant fibers in flax.
Cancer prevention. Flax is an excellent source of special plant fibers, lignans; some research indicates that flax contains as much as 800 times more of these plant fibers than other grains and seeds. Lignans act preventively against breast cancer and prostate cancer, according to research published in the journals Cancer Causes and Control and Urology.
How to use it?
Grounded
In order to use the nutrients from flax, it is necessary to grind it, because the skin of the seeds, if eaten whole, is almost indigestible. Also, ground seeds should be consumed immediately, because they oxidize quickly, unless the ground flax is specially packaged.
Submerged in water
When you leave flax submerged for a short time in water, it swells, which will also contribute to the feeling of satiety when you eat it. In addition, the submerged flax becomes slimy, and in combination with the fibers it contains, it has a mild laxative effect, which is also a good thing.
As a substitute for eggs
For those who fast or do not consume eggs, the good news is that flax can serve as a completely suitable substitute for eggs in cakes, pancakes, pastries and other dishes. To get a substitute for one egg, mix a tablespoon of ground flax with three tablespoons of water. After 10 minutes, the flax will become gelatinous, so it will resemble an egg in consistency, and you can continue to use it in recipes just as you would use an egg. Another good thing is that this "flax egg" has half the calories of a good egg, so the food you prepare with flax instead of egg will have fewer calories in total.
Recipes
Lemon and flaxseed drink
Great for every day! For this very healthy drink, you need a cup of warm water, ¼ lemon and a tablespoon of ground flaxseed.
Mix all the ingredients and drink, preferably in the morning, on an empty stomach. This drink is extremely healthy, because it contains vitamins, omega 3 fatty acids, soluble plant fibers and lignin.
Summer green smoothie
This smoothie is a complete and nutritionally balanced meal, and in addition it is refreshingly convenient for warm days. Needed: a cup of almond (or soy, rice) milk, 1 frozen banana, a quarter of an avocado, ¼ cucumber, a tablespoon of ground flaxseed, a tablespoon of chia seeds, ¼ cups of cooked quinoa,
2 handfuls of spinach (or some other greens), a handful of ice cubes, a spoonful of pumpkin and seeds.
Preparation
Put all the ingredients except the pumpkin seeds in a strong blender. Grind on high speed until you get a smooth and creamy mass. Pour into bowls, sprinkle with a little pumpkin seeds and serve!
Protein cookies with pumpkin and flaxseed
Needed: 3/4 cup coconut sugar, a cup of oatmeal, a cup of whole wheat flour, 1/2 cup of soy flour, 1/2 cup of pumpkin, cooked and mashed, a tablespoon of olive oil, 2 tablespoons of ground flaxseed, 2 tbsp. water, 1 and 3/4 teaspoon baking soda, 1/2 teaspoon baking powder, 1/2 teaspoon salt, a teaspoon ground nutmeg, 2 tablespoons cinnamon.
Preparation
Preheat the oven to 175 C. In a large bowl, mix coconut sugar, oats, wheat flour, soy flour, baking powder, salt, cinnamon and nutmeg. Stir in the pumpkin puree, olive oil and flax. Make 14 larger balls, then flatten them in a baking sheet. Bake in the oven until you estimate that it is completely baked (probably 5-10 minutes), but be careful not to overcook it.
Some of the sources:
Specification
Ingredients
Nutritional values
| Hranjiva vrednost | u 100 g |
|---|---|
| Energija | 2234kJ/534kcal (26%*) |
| Masti | 43 g (60%*) |
| od kojih zasić. mas. kis. | 3,7 g (18%*) |
| mononez. mas. kis | 7,5 g |
| polinezas. mas. kis. | 31,8 g |
| Ugljeni hidrati | 2,6 g (1%*) |
| od kojih šećeri | 0 g (0%*) |
| Vlakna | 27,3 g (113%*) |
| Protein | 18,3 g (36%*) |
| So | 0 g (0%*) |
| Minerali | |
| Magnezijum | 392 mg (104%**) |
| Fosfor | 642 mg (91%**) |
| Gvožđe | 5,7 mg (40%**) |
* Sadržaj dnevnog unosa energije. Referentni unos za prosečnu odraslu osobu (8400kJ / 2000kcal).
** Dnevni referetni unos vitamina i minerala (odrasli).
Supplier
Superfood doo
Narodnog Fronta 68
11050 Beograd
tel: 063200034