Flaxseed and oil: Uses, benefits, recipes and side effects

Flaxseed has high fiber content and its medicinal use dates back to ancient Egypt, nearly two thousand years ago. It is rich in Omega-3, vitamins B12, K and E and it contains healthy fats, proteins and linamarin. Flaxseed, which is a strong source of anti-oxidants, enhances the immune system and is widely used by people who want to lose weight as it accelerates the metabolism. High fiber content of flaxseed is very helpful especially for digestive system and there are many studies suggesting that it is effective for the treatment of constipation.

What is flaxseed?

The seeds contain 40-45% fat and are used to obtain oil. Flax is a rich source of Omega 3 fatty acids. Also known as “linseed”, flax is used in dyeing as well. Seeds are used as animal feed after their fat content is extracted.

Nutrition facts of flax seeds

One teaspoon (2.5 gr) of flaxseed contains below nutrients and vitamins: 13 calorie, 0.72 gr carbohydrate, 0.5 gr protein, 0.7 gr fiber, 0.9 gr unsaturated and 1 gr fat, 6 mg calcium, 10 mg magnesium, 16 mg phosphorous, 20 mg potassium, 1 mg sodium, 0.11 mg zinc and vitamin K.

How to use flax seed?

The best way to consume flax seed is to use it with sprouts. Soaking and then sprouting the seeds extracts phytic acid and increases mineral absorption. Seeds can be soaked in warm water for 10 minutes and 2 hours in cold water.

Seeds can be added to cereals in the morning. In addition, as ground flaxseeds are like powder, they can be added into many foods. The healthiest and most practical way to use whole flaxseed is to eat them by mixing with a bowl of homemade yoghurt.

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Combination of homemade yoghurt, which is rich in probiotics and flaxseeds has great health benefits. Soak 1-1.5 tablespoons of flaxseeds in hot water and wait for some time. Put them softened with hot water into a bowl of homemade yoghurt. This mixture will accelerate digestive system and help gradually getting rid of body fat.

Health benefits of flaxseed

People with chronic diseases should consult their doctor before use.  Cancer prevention, cholesterol and blood pressure reduction, protection against radiation are among its benefits. And flax seed consumption allows the body to absorb nutrients more effectively.

• Regulates blood pressure and prevents high pressure.
• Flax seed is also helpful for the regulation of digestive system functions. It cleans the stomach and intestinal membranes and prevents inflammation.
• When flaxseeds reach stomach they inflate and fill the intestine, alleviating hemorrhoids.
• With its Omega 3 fatty acid content, flaxseed also prevents dry skin and provides brightness.
• Supports the activities of brain. Flaxseed is effective against dementia and helpful for the prevention of Alzheimer’s disease thanks to its vitamin B12 content.
• Vegetarian people can meet their vitamin B12 needs with flaxseed.
• Flax seed is also a healthy alternative for people who want to lose weight as it supports the functions of the digestive system and prevents fat deposition in the body.
• As it inflates in the stomach, it suppresses appetite by giving a sense of fullness.
• It also supports fluidity inside the cellular structure with its Omega 2 content.
• It also protects against diabetes by balancing the blood sugar.

Benefits of flaxseed for cancer

Flaxseed is rich in Omega-3 fatty acids. These fatty acids are thought to prevent growth and development of cancerous cells. And the lignans in its content is believed to have anti-angiogenic properties. These lignans can help protect against various cancers if used as part of a healthy diet or lifestyle. In a study with 161 individuals, the growth of prostate tumors in male, who consumed flaxseed together with a diet low in fat, were observed to be prevented. Flaxseed is also found to lower the risk of breast cancer.

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Effect of flaxseed on diabetes

In spite of many studies, benefits of flaxseed on diabetes symptoms are not clear yet. Therefore, people on diabetes treatment should consult their doctor before adding flaxseed to their diet.

Benefits of flaxseed oil

High contents of unsaturated fat, potassium, zinc and n-3 fat makes flaxseed one of the most recommended nutrients by dieticians. Unless used excessively, flaxseed is always helpful for the body and it is recommended to be used one dessert spoon a day or one tablespoon once in every week.

• Flaxseed oil is also said to have benefits for respiratory tracts.
• It protects against inflammation and infection of the skin
• Flaxseed is also effective against eczema, fungal infections and psoriasis

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• It heals stomach and intestine related problems
• Alleviates pain due to sunburn and accelerates the healing process
• Omega-3 fatty acids inside the flaxseed have benefits on hair health
• Some studies showed that flaxseed oil can lower the risk of prostate, breast and chest cancers.
• Decreases the risks of skin disease. Some experts state that it can also decrease the risk of gout disease.
• Flaxseed oil is also said to have positive effects on nervous system
• It is known to be effective against menopausal problems
• Flaxseed oil can reduce rheumatic pain
• It cleans the intestines and helps healthy intestinal function with its anti-oxidant properties.

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Does flaxseed help weight loss?

Eating ground flaxseed mixed with yoghurt for snack extends the sense of fullness, preventing people from eating too much. Flaxseed can meet energy requirements since its fatty oil content is absorbed as they pass through the intestinal tract.

Its fiber content can help people to lose weight in a healthy way. In a weight loss plan, it is better to consume vegetable oils instead of animal fat.

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Flaxseed with yoghurt

High calcium content of yoghurt provides the nutrients necessary for the body. Eating these two helpful foods together also has the following benefits:

• They have anti-oxidant properties
• Reinforce the immune system
• They have healing effects on rheumatoid, arthritis, psoriasis, allergies and other inflammatory diseases with the anti-infective substance content
• Act as a shield against flu and other infectious diseases
• Increase the resistance of the body and help people feel fresh and energetic
• Increase the strength of the elements that enhance the body
• Used for the treatment of eczema and psoriasis

Flaxseed recipes

Flaxseed tea

You can make tea from flaxseed. Add 1 teaspoon or dessert spoon of flaxseed into 1 glass of boiled water, wait for 10 minutes, filter and drink. This tea should be prepared fresh every day and should not be consumed more than 1 glass a day.

Cookie with Flaxseeds

Ingredients:

• 125 gr butter or margarine at room temperature
• Half tea glass of oil
• 1 tea glass of powdered sugar
• 1 tea glass of coarsely ground flaxseed
• Half pack of baking powder
• 1 pack of vanillin

Preparation:

Put all ingredients in a large bowl, mix and make dough. Spread flour to the counter and spread small portions of dough with a roller, be careful not to make them too thin. Cut pieces from the dough with a mold and bake them in a pre-heated 170° oven until pink.

Smoothie with Flaxseeds

Ingredients:

• 1.5 glass of lactose-free milk
• Half banana
• 1 table spoon of yoghurt
• 1/4 teaspoon of ginger powder
• 1 teaspoon of cinnamon
• 1 tablespoon of flaxseed

Preparation: Peel the banana and slice. Put lactose-free milk, yoghurt, banana slices, flaxseeds, ginger powder and cinnamon into a blender. Mix the ingredients until obtaining puree. Eat without waiting.

Salad with Flaxseed

Ingredients:

• 1 iceberg lettuce
• 1 yellow capsicum
• 10 cherry tomatoes

For the sauce:

• 1 tablespoon of flaxseeds
• 1 dessert spoon of vinegar
• 3 tablespoons of extra virgin olive oil
• 1 lemon
• 1 teaspoon of salt

Side effects of flaxseed

• As flaxseed can lower blood sugar levels, people using diabetes medication should be careful to avoid low blood sugar problem.
• Flaxseed can significantly lower the blood pressure. Therefore, people on blood pressure medication should exercise caution.
• As flaxseeds may slow coagulation, people with coagulation disorders should not use. In addition, flaxseed consumption must be ceased at least two week prior to an operation.
• Hormones inside flaxseed can mimic the estrogen hormone and this may worsen hormone-sensitive diseases like breast, uterine and ovarian cancers and uterine fibroids.
• Its action mechanism similar to estrogen can also cause problems in pregnant and breast-feeding women. Please consult your doctor before use.
• People who consider using flaxseeds as an alternative or complementary treatment should consult their doctor first.

References: 1- Healthy food trends - flaxseeds, 2- Health Benefits of Flax Seeds, 3- Benefits of flaxseed oil