Who and why you should not eat flax seeds

How useful flax seeds

These small dark brown seeds - one of the pillars of the diet. They contain a wealth of nutrients - from the fiber to the vitamins, minerals and essential fatty acids.

Here are eight reasonsHow healthful is flaxseed? eat at least a tablespoon (10 grams) of flaxseed daily.

1. You strengthen your heart health

One teaspoonful (2.5 g) contained the seedSeeds, flaxseed 700 mg omega-3 fatty acids - such as alpha-linolenic (ALA). This makes flaxseed record for the content of omega-3 among all herbal products.

A number of studies showα-Linolenic acid and risk of cardiovascular disease: a systematic review and meta-analysisThat regular consumption of alpha-linolenic acid significantly reducesThe cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid the risk of cardiovascular diseases. Also ALA - is a good wayAlpha-linolenic acid: an omega-3 fatty acid with neuroprotective properties-ready for use in the stroke clinic? prevention stroke.

2. Reduce the level of "bad" cholesterol

All the same alpha-linolenic acid in conjunction with cellulose, which is also rich seed, reduces the level of cholesterol. More precisely, his "bad" formFlaxseed dietary fibers lower cholesterol and increase fecal fat excretion, but magnitude of effect depend on food type - one that settles on the inner surface of blood vessels in the form of plaques and impairs blood flow.

3. Reduce high blood pressure

In one study,Potent antihypertensive action of dietary flaxseed in hypertensive patients Patients who suffer from hypertension, for 6 months, given daily for three tablespoons of ground flax seeds. Result: pressure program participants decreased by 7-10 points.

4. Reduce blood sugar

Cellulose, which is contained in the seeds, inhibits the release of sugar into the blood. Thus glucose level becomes lower. This is confirmed by research.

For example, one of these people who suffer from Type II diabetes, serves aAn open-label study on the effect of flax seed powder (Linum usitatissimum) supplementation in the management of diabetes mellitus one or two tablespoons of ground flaxseed. A month later it was found out that the blood sugar level of volunteers has decreased by 8-20%.

5. Get rid of chest pain during PMS

For decreasing mastalgiaWhich is connected with the beginning of the menstrual cycle, it is sufficientFlaxseed eat on a bun with flaxseed every day for 3 months or take two or three tablespoons of flaxseed powder daily for 2 months.

6. It will be easier to control weight

Dietary fiber in flax seeds reducesEffects of dietary fibre on subjective appetite, energy intake and body weight: a systematic review of randomized controlled trials appetite.

small studies showed CoupleFlaxseed dietary fiber supplements for suppression of appetite and food intake: If you drink "beverage linen" (warm water with a teaspoon of ground flaxseed) in the morning, decrease the feeling of hunger and the total number of calories that eventually you will require during the day.

7. Reduce the risk of cancer

There is evidence that omega-3 is suspendedOmega-3 Fatty Acids and Cancer Cell Cytotoxicity: Implications for Multi-Targeted Cancer Therapy onkokletok growth. But flax seeds also contain other, more powerful anticancer element - lignans.

So called herbal compound antioxidants. They have anti-angiogenic properties - do not allow tumors form new blood vessels and, therefore, eat and grow.

The content of flaxseed lignans in 800 times higherFlaxseed Supplementation (not Dietary Fat Restriction) Reduces Prostate Cancer Proliferation Rates in Men PresurgeryThan other products.

Anti-tumor properties of flax seeds and experimentally confirmed. Thus, in one studyConsumption of flaxseed, a rich source of lignans, is associated with reduced breast cancer risk it was found that use of flaxseed significantly reduced the risk of breast cancer changes. In another, scientists found that the product suspends cancer prostate.

8. Increase the level of protection against radiation

This property lignans yet been tested only in mice (for obvious, however, reasons), but the resultsRadiation mitigating properties of the lignan component in flaxseed impressive. Laboratory animals that are daily consumed flax seeds, are more resistant to radiation. They are more likely to survive than their relatives who did not receive the seed. In addition, they have a less inflammation.

It's not all the benefits of the product. There is speculation that flax helps relieve asthma and is struggling with internal inflammation. Currently, active researchFlaxseed and Flaxseed Oil in this respect.

How and to whom flax seeds can be harmful

To overdo it with the use of flax seed is difficult. According to the USDA, if this ingredient is less than 12%Basic Report: 12220, Seeds, flaxseed of your total daily diet, there is no threat to health.

But if you still overdo it, possible side effects:

• bloating, flatulence;
• abdominal pain;
• nausea;
• constipation or diarrhea.

However, there is a category of people who are to eat flax seeds must be treated with cautionFlaxseed. It:

• Pregnant and lactating women. The seeds contain phytoestrogens, which are the effect of breastfeeding and pregnancy yet poorly understood.
• People who suffer from bowel obstruction.
• Those who have blood clotting disorders or who take blood thinners. In theory you could use flaxseed and in this case, but you should consult with your doctor.
• Those who are sick with diabetes. Flax seeds cause a drop in blood sugar, and it may be too strong.
• Gipotoniki. Substances contained in flaxseed can further reduce pressure.

How to take flax seeds

There are a few important rules.

• Eat the seeds in the crushed form. Otherwise, they can slip through the digestive tract undigested.
• Use roasted seeds. there is evidenceFlaxseedThat raw or immature can be toxic.
• If possible, wash down water, seeds, fruit, juice or other liquid. This reduces the chance abdominal distention or constipation.

Here are a few ways to add flax seeds in your daily diet:

• Grind the seeds in a coffee grinder and eat one or two teaspoons each day. The time of day is not too important, but it is better to use flax in about half an hour before breakfast.
• Add one or two teaspoons of the seeds in warm water - you get nutritious linen cocktail.
• Sprinkle with ground oatmeal or cereal seed, who eat for breakfast.
• Interfere flax powder in your favorite yogurt or smoothies, to thicken it.
• You can throw the seeds in the ground mince for meatballs or, for example, in the dough for homemade bread.