Reasons Why Flaxseeds are Considered a ‘Superfood’

Why is flaxseed called a superfood? Let’s find out in this article.

1. What is flaxseed?

Flaxseed is also known as Flaxseeds in English

Flaxseed, also known as Flaxseeds in English, is a type of seed that is larger in size and oval in shape. Flaxseed has a hard, smooth outer shell, and its color ranges from dark yellow to reddish-brown depending on the variety of flax plant.

Flaxseed is harvested from the flax plant, which is a plant that resembles a staff, typically measuring about 1 – 3 cm long. The plant has alternate, lanceolate leaves and capsule fruits containing seeds.

The flax plant has a long history in Europe, as it has been used for cooking, medicinal purposes, and weaving fabric since ancient times.

The flax plant can be used for cooking, medicinal purposes, and weaving fabric

Later on, due to bustling trade and commerce, the plant was brought to Canada and the Americas for cultivation in the 17th century. Nowadays, the plant has spread to most countries, including Vietnam.

Flaxseed has a mild, slightly sweet taste and a crunchy texture. It is commonly ground to increase nutrient intake because it is packed with beneficial nutrients and compounds.

2. Nutritional value of flaxseed

Flaxseed is rich in fiber and various other nutrients that are beneficial for the body. In just 2 tablespoons of ground flaxseed, you can find:

• 3.6g of fats
• 75.4 calories
• 4g of protein
• 2.6g of dietary fiber
• 6g of carbohydrates
• 120mg of potassium
• 4g of phosphorus
• 100mg of calcium
• 60mg of magnesium

Nutritional value of flaxseed

3. Benefits of flaxseed

Promotes healthy skin and hair

Promotes healthy skin and hair

The ALA fats in flaxseed have been proven in numerous scientific studies conducted at research centers in France to provide essential fatty acids and B vitamins. These compounds can help moisturize and rejuvenate the skin, giving you a healthy and youthful appearance.

Additionally, the aforementioned nutrients in flaxseed can strengthen and nourish your hair, making it strong, smooth, and radiant.

Aids in digestion

Flaxseed aids in digestion

Flaxseed contains a significant amount of fiber and insoluble fiber, making it ideal for maintaining regular bowel movements. The mucilage in flaxseed also has lubricating effects, facilitating the transportation of waste materials.

Aids in weight loss

Flaxseed aids in weight loss

Flaxseed’s high content of healthy fats and fiber can increase satiety and help control food intake. This is beneficial for weight loss as it reduces food cravings and helps maintain a stable body weight.

Prevents cancer

Flaxseed helps prevent cancer

Flaxseed can help prevent certain types of cancer such as breast cancer, prostate cancer, and ovarian cancer due to the presence of anthocyanins and pterostilbene in flaxseed. These compounds have the most effective antioxidative properties, effectively eliminating free radicals in the body.

For this reason, flaxseed is always included in the dietary plans of cancer patients as a natural treatment option.

Protects cardiovascular health

Flaxseed protects cardiovascular health

Due to the high content of alpha-linolenic acid and omega-3 fatty acids, flaxseed has an additional function of protecting cardiovascular health.

According to pharmacist Nguyen Hoang Bao Duy, flaxseed can contribute to reducing cholesterol synthesis and LDL cholesterol levels, as well as improving platelet aggregation. These effects minimize the risk of heart attacks.

LDL cholesterol (short for low-density lipoprotein cholesterol) is a type of cholesterol with low density lipoprotein. LDL cholesterol is considered “bad cholesterol” because it contributes to dangerous conditions such as atherosclerosis, coronary heart disease, and stroke.

4. Nutritious dishes made from flaxseed

Flaxseed is a nutritious ingredient that is rich in omega-3 fatty acids, fiber, and various minerals. Here are some delicious ideas for dishes made from flaxseed:

Flaxseed pudding

Flaxseed pudding is not only delicious but also nutritious. It combines ground flaxseed with milk, sugar, and honey to create a sweet flavor. The resulting pudding is smooth and creamy, and it can be served with various toppings.

Flaxseed pudding

Flaxseed smoothie

Flaxseed smoothie is made from flaxseed, fruits, (or vegetables), and some ice. You can also add a tablespoon of chia seeds to enhance the flavor and nutritional content.

Flaxseed bread

Add flaxseed to your homemade bread or pastries to increase the fiber content. Multigrain bread that contains various kinds of seeds, including flaxseed, is also a great option.

Flaxseed bread

Flaxseed salad

Sprinkle flaxseed on top of your salads to add fiber and nutrients. Flaxseed salads are typically made with green leafy vegetables, fruits, and other ingredients.

Flaxseed muffin

If you’re in the mood for a sweet treat, add flaxseed to muffin batter to create a healthier dessert. You can also combine it with dried fruits and other types of nuts to enhance the flavor of the muffin.

Flaxseed milk

Flaxseed milk

Homemade flaxseed milk is not only delicious but also provides numerous health benefits. You can consume this flaxseed milk on its own or use it in various dishes and beverages.

5. How to store flaxseed

Flaxseed and flaxseed powder are sensitive to light. Prolonged exposure to light can alter their texture. It is best to store flaxseed and flaxseed powder in opaque or dark-colored containers.

Whole flaxseed can be stored for about 1 year if properly stored. However, flaxseed powder has a shorter shelf life, so it is recommended to use it sooner.

How to store flaxseed

Source: Health & Life magazine

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