Flax seeds: health benefits and how to consume properly

Flax seeds are a real natural treasure trove of health. They have long been used in folk medicine and official dietetics due to their unique composition and useful properties.

In this article we will understand how to properly use flax seeds to maximize the health benefits.

Useful properties of flax seeds

Flax seeds are rich in omega-3 fatty acids, fiber, lignans and B vitamins. Thanks to this, they are able to:

• Improve the digestive system.
• Reduce bad cholesterol.
• Support cardiovascular health.
• Promote normalization of weight.

Studies show that regular consumption of flax seeds can reduce the risk of cardiovascular disease, diabetes, and even some cancers [1, 2].

How to properly consume flax seeds

• In pure form: Whole flax seeds are better crushed before use to improve digestibility.
• Infusion: Pour 1 tbsp. of crushed seeds with 200 ml of boiling water, infuse for 15 minutes.
• Addition to dishes: Yogurt, porridge, salads – these are simple and tasty ways to add seeds to the diet.

Recommended daily allowance

Contraindications and precautions

Despite the benefits, flax seeds are not suitable for everyone:

• Not recommended in acute inflammation of the GI tract.
• Use with caution in pregnancy and lactation (consult a doctor).
• Possible allergic reactions (rare).

Comparison of nutritional value

Conclusion

Flax seeds are an excellent dietary supplement for maintaining health and preventing various diseases. Regular and proper consumption will help you experience their unique benefits.

List of references:

1. Parikh, M., Netticadan, T., & Pierce, G. N. (2018). Flaxseed: its bioactive components and their cardiovascular benefits. American Journal of Physiology-Heart and Circulatory Physiology, 314(2), H146-H159.
2. Kajla, P., Sharma, A., & Sood, D. R. (2015). Flaxseed—a potential functional food source. Journal of food science and technology, 52(4), 1857-1871.

About the Author

Kateryna Braitenko is a Ukrainian journalist and author specializing in writing articles for pharmaceutical publications. She holds a philology degree from Donetsk National University and a pharmaceutical degree from the National Pharmaceutical University in Kharkiv. She lives in Kyiv and continues her career, covering relevant issues in medicine and pharmaceuticals.