Linen, English is FlaxSeed It is daily life cereals One of the foods can be found in the staple food, snacks, and even snacks, linen seeds and Chia seed Similarly, rich in omega-3 fatty acids.Linseed oil It is also a member of the kitchen cooking oil and is the main member of the healthy catering recipe.
The ingredients of linen seeds have high nutritional value, and in many studies, it proves that it has a prevention and relieving effect on multiple problems in the human body.If you have not tried linen seeds, it is highly recommended to add it to your ingredients.
Directory of this article
- What is linen seeds?
- How to eat linen seeds?
- What is linen seed oil?
- What are the effects of linen seeds?
- What is the daily daily amount of linen seeds?
- What are the side effects of linen seeds?
- Linese seed recommendation
- Which of linen seeds or Chia seeds is better?
- references
- FAQ
What is linen seeds?
Lineseed, a kind of linen Brown or yellow Flat granular type consumption Plant seed The health value is that it contains high content Healthy And fiber.
Every 1 0 grams Lineseed, can provide the following nutritional elements[1]The
- 54 calorie Calories
- 1.9 grams protein
- 3 grams carbohydrate
- 2.8 grams fiber
- 4.2 grams Fat
- 25 mg Calcium
- 40 mg Magnesium
Therefore, a linen seed contains 19% Protein, 28% Fiber and fiber 43% Fat.
The fiber content provided by 20 grams of lonor seeds can meet the daily needs of adults fiber 15%to 25%of the amount[2]Essence
High nutrients contained in linen seeds include: Omega-3 fatty acids As well as Lignanin(LIGNAN), etc.
These ingredients contained in making them have important functional foods, whether they used to be or present[3]Essence
one of them Omega-3 fatty acids Mainly refers to α-linic acid(α-linolenic acid, abbreviated referred to ALA), This is an essential fatty acid of the human body, an important ingredient for synthetic human cells.
Wulin is a kind of food estrogen, which has clear free radicals in the body, anti-oxidation Other foods containing lignin include: sesame, grain, broccoli, strawberry, and so on.
The earliest food record about linen seeds can be traced back to the Babylonian region of 3000 BC.In the 8th century, the Emperor Charlie Man highly respected the edible effect of linen seeds, and even promulgated the decree to require that ministers and people must eat linen seeds[4]Essence
In the past, flaxseed seeds were usually eaten in the form of complete seed particles, or grinding into linen seed powder or squeezing cold and squeezing linen seed oil.
How to eat linen seeds?
In Europe and the United States, linen seeds can be found in various types of foods such as baked goods, muffins, pasta, and dairy products.
As a seed, linenseeds often appear in the cooking process in three forms.
A.The seeds of the whole particles
This is the simplest and most primitive way of use.You can cook directly with other grains, or add flour to get more nutritious grain bread when making bread.
But this method has a disadvantage that the human body cannot break down the tough shell of the outer layer of linen seeds, which causes the nutritional content of linen seeds to efficiently obtain linen seeds.
B.Glip linen seeds (flaxseed powder)
It can vary from fine particles to the degree of powder.Such treatment is more conducive to digestion and absorb nutrients.Line seed powder will be added during the production process of many muffins and pasta.
C.Linese oil
You can get a high proportion after crushing the linen seeds Linseed oil, Approach from linen seed components 50% The fat content can be seen.
The advantage of eating flaxseed oil is that it can obtain flaxe seeds that are more direct and directly beneficial than the flaxe seeds of the whole particles or powder, such as ALA and Omega-3.
Studies have confirmed that in linenseed oil ALA The content ratio is the highest, followed by grinding linen seeds, and the least proportion is the whole seed.[5]Essence
When storing linseed oil, you should pay attention, it is right Heat and light It is more sensitive, so it should be placed in a cooling place for light and stored in a dark glass bottle.
When eating, because of its sensitivity to heat, it is not recommended to use linseed oil during cooking such as high temperature stir-fry.
Studies have shown that at a temperature at 177 ° C, the quality of linseed oil will not decrease significantly, so flaxseed oil can be used in light-fried dishes.Of course, if flaxseed oil is added to dishes such as salad, it is a better onechoose[6]Essence
However, the flaxseed oil is almost lost in the linen oil.If you want to obtain a more balanced flaxseed nutrients, the grinding flaxseed may be an ideal choice.
What is linen seed oil?
Lineseed oil, English name FlaxSeed Oil.Because the linseed oil content is very high, it can have a high proportion of oil pressing, just like olives can get olive oil.
Linese seed oil and linenseed Main difference It is that the linen seeds of the linen seed oil are beneficial to the oil ingredients and reduce the fiber components contained in linen seeds.
With the upgrading of extraction technology, the current way of eclipse of flaxseed in society in the form of direct use and cold squeezing flaxseed oil, etc., it also proposes its active active ingredients into capsules or tabletsThe health benefits of linen seeds.
What are the effects of linen seeds?
The reason why linen seeds have a long history and good reputation, because the nutrients it contains are beneficial to the human body.
For example, flaxseed can alleviate constipation, prevent cardiovascular disease, alleviate diabetes, improve the immune system, and prevent cancer effects[7]Essence
1.Keep constipation
This effect of linen seeds is conducive to the fiber it contains.
Each linen seeds can provide 28%of fibers.Among these fibers, 20%to 40%are soluble fibers, which will produce sticky glue substances.60%to 80%insoluble fibers, including cellulose and lignin.
When these substances enter the human intestine, the soluble fiber forms a thick texture, combined with insoluble fibers, effectively promotes intestinal peristalsis, accelerates defecation, and relieves constipation[8] [9]Essence
2.Prevent cardiovascular disease
The α-linolenic acid (ALA) and linsein contained in linen seeds are proven to be a substance that effectively improves the state of cardiovascular operation.
ALA is a nutritional element necessary for the normal development of the human body.In addition to helping the human body grow normally, it has a good relief effect on cardiovascular diseases, such as atherosclerosis and heart disease.Studies have proved that long-term intake of ALA can reduce the incidence of heart disease 59%[10]Essence
Another study of lignin shows that in the same case of dietary composition that is not conducive to blood vessel health, taking lignin can effectively slow down the aggravated process of arteriosclerosis[11]Essence
It should be noted that linenseed oils are almost free of lignin ingredients, so if you need to obtain two nutrients at the same time, you can eat unsoplastic flaxseed particles or powder.
3.Mestraging diabetes
The benefits of flaxseed to patients with diabetes are mainly due to their high content fiber Element.
After entering the human body, high-content fibers will be slowly digested and will not quickly affect the level of blood sugar.At the same time, the adhesive substances formed by water-soluble fibers can also effectively slow down other nutrients, such as slowing the absorption of sugar.
Another advantage caused by slow digestion is fullness, which can control the intake of additional food.
Then there is the lignin contained in the fiber, which can improve the sensitivity of insulin, thereby restoring or increasing the regulation of blood sugar in insulin[9]Essence
4.Improve the immune system
73%of the 43%fat contained in the linen seeds per part unsaturated fatty acid, for example, omega-6 fatty acid and omega-3 fatty acids α-linolenic acid (ALA)[1]EssenceThese are important substances that improve the inner cycle of the human body.
At the same time, linen seeds still contain Glutamine(Glutamine) and Arginine(Arginine), these elements are important types of amino acids in the human body, participating in regulating the operation of the cardiovascular operating, and improving the vitality of immune cells[12][13]Essence
Linese seeds also contain Lignanin, Its efficient antioxidant, effectively eliminating free radicals in the body, improving internal circulation and improving human immune function[14]Essence
5.Prevent cancer
Edible linen seeds can effectively improve the inner cycle of the human body, and the inner environment of a good body can effectively avoid or reduce the incidence of cancer, such as colorectal cancer.
Another, lignin contained in linen seeds can effectively reduce the incidence of cancer that is sensitive to hormone, such as breast cancer, uterine cancer, and prostate cancer[15][16]Essence
6.weight loss
The cellulose contained in linen seeds can not only improve the level of blood glucose regulation, but also effectively help lose weight.Its slow digestion and decomposition process in the body effectively extends the satiety and avoids the intake of too much food.
Compared with experiments, it can be significantly reduced in weight or obese people with velvet or obese people to eat in the diet.A 12 -week study shows that obese people who consume more than 30 grams of flaxseed per day, the weight loss effect is more obvious[17][18]Essence
What is the daily daily amount of linen seeds?
These beneficial ingredients contained in linen seeds, as well as useful help to the human body, 50 grams per day The amount of usage is safe for healthy people[19]Essence
A study of young and healthy adults shows that for 4 consecutive weeks, 50 grams of linen seeds are eaten daily.The ALA content in its fat tissue has increased significantly, the cholesterol content is reduced, and the lignin content detected in urine has increased by 5 times by 5 times.Above, the number of stools per week increases by 30%[20]Essence
Of course, the human feelings at the beginning can start with a relatively small amount, such as 10 or 20 grams a day.
In addition, people who have diarrhea themselves should reduce linen seed intake as appropriate to avoid worsening diarrhea.
What are the side effects of linen seeds?
There are many benefits of linen seeds, but this does not mean that it is perfect.Among them, the cyanogenic glycosides will be combined with sulfide in the body to generate thiocyanate.right Thyroid function Cause damage.
This problem will not have a significant impact on healthy people, but people who have thyroid problems need to pay more attention.[twenty one] Essence
The other type of attention should be paid attention to Pregnant woman and Breastfeeding woman EssenceStudies have shown that lignin in linen seeds may affect the development of the fetal reproductive system and cause the baby to be too light at birth.[22] [23]Essence
Linese seed recommendation
Affiliate Link
365 by Whole Foods Market Organic Lansea Seed: WHOLE FOODS Market Organic Flax Seed is a perfect combination with soup, salads or pasta, which is very suitable for ingredients for oatmeal, yogurt or grain.In baked goods, linen seeds can be used instead of eggs, artificial butter, butter, or other edible oil.This is to increase omega-3 fatty acids, α-linolenic acid (ALA) and Omega-6 fatty acids, linic acid (LA) intakeA good method of quantity can also increase daily fiber intake.Organic certification, no genetic certification, vegetarian certification.
Affiliate Link
Premium Gold organic linen seeds are 100%organic, gluten-free and allergens, Jewish food, no preservatives, no additives, non-genetic engineering products.Each copy can be provided with 4 grams of fiber, 2800 mg Omega-3 and 130 mg of wood.From the farm to the dining table, the full name is made in the United States.Recommended use: 2 times a day each time, take 1 to 2 tablespoons each time.
Affiliate Link
CanMar 有机Linen：CanMar 的专利烘焙工艺使他们的有机烘烤Linen具有美味的坚果味，使其更容易消化，而且可以开袋即食，或添加到谷物、冰沙、煎饼、酸奶、小吃、Salads, soup, stews, meat and poultry, baked food and almost all other foods!It is an ideal source of OMEGA-3, fiber, lignen, protein, vitamins and minerals, which helps reduce bad cholesterol, help digestion and intestinal health, and help maintain a healthy body.The product is guaranteed to be organic, vegan, gluten-free, non-genetically modified, Jewish food, non-nuts, friendly ketones, good heart health, and does not contain additives or preservatives, and does not contain major allergens.
Affiliate Link
Premium Gold complete flaxseed particles are 100% natural, gluten-free and allergens, Jewish food, no preservatives, no additives, non-gene engineering foods.Each portion contains 8 grams of fiber, 6388 mg omega-3 and 360 mg of wood.The exclusive process of True Cold Milled (referred to as TCM) can grind linen and naturally extend the shelf life.The shelf life of grinding/grinding linen seed products is 24 months after opening, and no refrigerator is required.No other companies have this process.From farm to dining tables, the full name is produced and guaranteed in the United States.Recommended dosage: 2 times a day, 1 to 2 tablespoons each time.
Affiliate Link
Nature Made organic linen seed oil capsules are taken from organic linen seeds from California to provide high concentration component content.Each capsule contains 1400 mg of flaxseed oil, which contains 700 mg of Omega-3.It is good for heart health.
Affiliate Link
Barlean ’s Fresh organic linseed oil is made of cold pressure process.There is no heating or using solvents and other operations during the process.It only provides the purest products that provide the purest and non-additional additives, which are 100% vegan and gluten-free products.Lineseed raw materials are planted in the United States and Canada.Provide a healthy balance ratio of Omega3, Omega-6 and Omega-9 to maintain the health of the heart, skin, nails and eyes.You can enjoy it directly with a spoon, or mix in salad sauce, yogurt, oatmeal or smoothie.It is recommended to eat 1-2 tablespoons a day.Reflected after opening.
Affiliate Link
Naturewise organic flaxseed oil capsules offer the highest content of ALA.Each soft capsule contains 720 mg ALA Omega-3 essential fatty acids, which is the highest concentration of all linseed oil supplements.The pure flaxseed oil used is carefully extracted from organic, non-rotor flaxseed seeds.It does not use organic extraction reagents or heating, which helps maintain the exquisite structure of Omega-3, without artificial additives, filling or adhesives.And go through third-party purity and quality test.
Affiliate Link
Nature ’s Bounty flaxseed oil soft capsules contain 1200 mg of linen seed oil, which contains 540 mg of Omega-3.Take every day to effectively promote heart and cardiovascular health.It is an ideal dietary supplement.
Affiliate Link
ZatUral’s cold flaxseed oil is 100% pure linseed oil.Guarantee 0 additives, not heat treatment during the extraction process, but the simplest pure linen seed oil.It can be taken directly, or it can be taken with a variety of foods, such as salad, yogurt, oatmeal, smoothie, etc.
Affiliate Link
La Tourangelle organic linen seed oil brings your kitchen and family with more than 15 years of excellent craftsmanship, and high-quality taste comes from healthy raw materials.The linseed oil is verified that it does not contain gluten, which is non-genetically, organic, vegan and Jewish food.Its packaging is La Tourangelle iconic lightweight, bisphenol A, and unlimited recyclable tin can.It is very suitable for making smoothie, drizzle and salad sauce.
Which of linen seeds or Chia seeds is better?
Linen seeds and Chia seed They are very beneficial plant seeds for the human body.They are similar in terms of some nutrients.For example, they contain protein and potassium with similar content.
And each has its own unique nutritional emphasis:
- Chia seed: Carbohydrates and calcium containing more component ratio;
- Linen: Contains more omega-3 fatty acids, ALA and soluble fibers[twenty four][25]Items
It can be seen that it is not possible to say which seed is better, and it has nutritional focus.
For people who need more carbohydrates and calcium, Chia seeds are better.At the same time, it has no special taste and is suitable for adding almost all diet.
If you need to supplement Omega-3 fatty acids or ALA, or soluble fiber, then linen seeds are better, and linen seeds will have obvious nuts.
But in general, a balanced diet is the best choice after all.
references
[1] Seeds, FlaxSeed.U.S.DEPARTMENT of Agriculture.
[2] Joanne l slavin.Positive of the American DieTetic Association: Health Implications of Dietary Fiber.J am diet assoc, & nbsp; 2008 Oct.
[3] ANKIT GOYAL, & Nbsp; Vivek Sharma, & Nbsp; Nelam Upadhyay, & Nbsp; Sandeep Gill, & NBSP; Manvesh Sihag.Flax and FlaxSeed Oil: An AnCient Medicine & Modern Functional Food J Food SCI TECHNOL, & Nbsp; 2014 SEP.
[4] R.Morgan Griffin.FlaxSeed.Webmd
[5] J Alejandro Austria, & NBSP; Melanie N Richard, & Nbsp; MiRNA N Chahine, & NBSP; Andrea L Edel, & nbsp; Linda J Malcolmson, & Nbsp; Chantal M C Dupasqui Er, & nbsp; Grant N Pierce.Bioavaability of Alpha-LinoLeenic Acid in Subjects after Ingestion of Three Different Forms of FlaxSeed J am color nutr.& Nbsp; 2008 APR.
[6] Priyanka Kajla, & Nbsp; Alka Sharma, and & Nbsp; Dev Raj sood.FlaxSeed -A Potential Foundance Food Source J Food SCI TECHNOL, & Nbsp; 2015 APR.
[7] ANKIT GOYAL, & Nbsp; Vivek Sharma, & Nbsp; Nelam Upadhyay, & Nbsp; Sandeep Gill, & NBSP; Manvesh Sihag.Flax and FlaxSeed Oil: An AnCient Medicine & Modern Functional Food J Food SCI TECHNOL, & Nbsp; 2014 SEP.
[8] G.Mazza, & Nbsp; C.G.Biliaderis.Functional Properties of Flax SEED MUCILAGE.Food science, september 1989.
[9] MIHIR PARIKH, & Nbsp; THANE G MADDAFORD, & NBSP; J Alejandro Austria, & Nbsp; Michel Aliani, & Nbsp; Thomas NetttiCadan, & Nbsp; Grant N Pierce.Dietary FlaxSeed as a Strategy for Improving Human Health.Nutrients, & nbsp; 2019 May 25.
[10] Alpha-linolenic acid
[11] Kailash Prasad.A Study On Regression of HyperChole Mosclerosis in Rabbits by Flax Lignan Complex J Cardiovasc Pharmacol Ther, & Nbsp; 2007 DEC
[12] Heather l gornik, & nbsp; Mark a cream.Arginine and Endothelial and Vascular Health.J nutr.& Nbsp; 2004 OCT
[13] Alison Avenell.Glutamine in Critical Care: Current Evidence from Systematic Reviews.Proc Nutr Soc, & nbsp; 2006 AUG.
[14] Herman AdlerCreutz.LIGNANS and Human Health.Crit Rev Clin Lab SCI, & Nbsp; 2007.
[15] A a deluca, & nbsp; Erica l garcia-villatoro, & nbsp; clinton d allRed.FlaxSeed Bioactive Compounds and Collectal Cancer Prevention.Curr Oncol rep, & nbsp; 2018 jun 5.
[16] Jennifer L Adolphe, & Nbsp; Susan JTITING, & Nbsp; Bernhard H J Juurlink, & Nbsp; Lilian U Thorpe, & Nbsp; Jane Alcorn.Health Effects With Consumption of the Flax Lignan SecoisolariciresInol Diglucoside.Br j nutr, & nbsp; 2010 APR.
[17] M Mohammadi-Sartang, & Nbsp; Z Mazloom, & Nbsp; H Raeisi-Dehkordi, & Nbsp; R Barati-Boldaji, & Nbsp; nbsp; J o Totosy de ZEP ETNEK.The Effect of FlaxSeed Supplementation on Body Weight and Body Composition: A Systematic Review and Meta-Analysis of 45 Randomize PlaceBo-Controlled Trials.OBES Rev, & Nbsp; 2017 SEP.
[18] M Mohammadi-Sartang, & Nbsp; Z Mazloom, & Nbsp; H Raeisi-Dehkordi, & Nbsp; R Barati-Boldaji, & Nbsp; nbsp; J o Totosy de ZEP ETNEK.The Effect of FlaxSeed Supplementation on Body Weight and Body Composition: A Systematic Review and Meta-Analysis of 45 Randomize PlaceBo-Controlled Trials.OBES Rev, 2017 SEP.
[19] S Cunnane, & nbsp; s ganguli, & nbsp; c manard, & nbsp; a c lighte, & nbsp; m j Hamadeh, & nbsp; z y chen, & nbsp; t m wolever, & nbsp; d jjenkins.High Alpha-LinoLenic Acid FlaxSeed (Linum USITATISSIMUM): SOME NUTRITINAL Properties in Humans.Br j nutr, 1993 mar.
[20] s c Cunnane, & nbsp; m j Hamadeh, & nbsp; a c liede, & nbsp; l u thompson, & nbsp; t m wolever, & nbsp; d jjenkins.Nutritional attributes of traditional flaxSeed.AM J CLIN NUTR, 1995.
[21] Murat Faik Erdogan.Thiocyanate Overload and Thyroid Disease.Biofactors, 2003.
[22] jctou, & nbsp; j chen, & nbsp; l u thompson.FlaxSeed and ITS LIGNAN Precursor, Secoisolariciresinol Diglycoside, Affect Pregnancy Outcom and Reproductive Development in Rats.J nutr.& Nbsp; 1998 nov
[23] Wendy N Jefferson, & Nbsp; Heather B Patisaul, & Nbsp; Carmen J williams.Reproductive Consequences of Developmental Phytoestrogen Exposure.REPRODUCTION.& Nbsp; 2012 Mar
[24] vázquez, ovandoalfredorosado, Rubiogabrielchel, Guerreroluisbetancur, Anconadavid.Physicochemical Properties of a Fibrous Fraction from Chia (Salvia Hispanica& nbsp; l.).LWT -Food Science and Technology, Volume 42, Issue 1, & Nbsp; 2009,
[25] Martinchik, & nbsp; Baturin, & nbsp; zubtsov, & nbsp; molofeev.Nutropional value and functional proprTies of FlaxSeed[Article in Russian].Vopr pitan, 2012.
FAQ
Question 1: What is linen seed English?Lineseed English is FlaxSeed, which is one of the daily grain foods.It can be found in the staple food, snacks, and even snacks.
See More
Lineseed oil, English name FlaxSeed Oil.Because the linseed oil content is very high, it can have a high proportion of oil pressing, just like olives can get olive oil.
See More
In Europe and the United States, linen seeds can be found in various types of foods such as baked goods, muffins, pasta, and dairy products.As a seed, it often appears in the cooking process in three forms:
1) The seeds of the whole particles
2) Lineseed powder (grinding linen seeds)
3) Lineseed oil
See More
The reason why linen seeds have a long history and good reputation, because the nutrients it contains are beneficial to the human body.For example, flaxseed can alleviate constipation, prevent cardiovascular disease, alleviate diabetes, improve the immune system, and prevent cancer effects.
See More