“Seeds are widely consumed throughout the world and have an interesting contribution of nutrients,” nutritionist Aitor Sánchez writes on his blog. And he adds: “they are very healthy” and, regarding flax seeds specifically, he assures that they stand out for “their high contribution of omega 3.” Indeed, the edible seeds of any vegetable are a great source of nutrients and a good complement that also add flavor and texture to our dishes.
“Rich in omega 3 and 6 and soluble fiber, they are ideal for preventing cardiovascular diseases and also indicated for constipation. They also contain calcium, iron, phosphorus, magnesium and biotin, which is highly recommended for good hair and skin,” dietitian-nutritionist Lara Lombarte writes about flax seeds.
Additionally, a study by Dr. Diane H. Morris indicates that “large-scale population studies show that diets rich in lignans are associated with a reduced risk of breast cancer. “Flaxseed and its lignans help protect against breast cancer by altering estrogen metabolism and decreasing cell proliferation, according to findings from a small number of clinical studies.”
Flax seeds are rich in ligands, so the specialist points out that “regular consumption of flaxseed can reduce the risk of breast cancer and improve clinical prognoses for women with breast cancer,” although she also warns that more is needed. studies on the anti-cancer capabilities of these seeds.
There are brown and golden flax seeds, with very similar properties, from which oil can also be obtained.
In order to take advantage of the nutritional richness of seeds, you must chew them well, especially flax, sesame or chia seeds, otherwise they will be completely wasted. Another way to consume them is to hydrate them for 2-8 hours and eat them along with the gel they form to take advantage of the fiber they contain.
Calories: 534 kcal
Proteins: 18.3 g
Fiber: 27.3 g
Fat: 42.4g
Hierro: 5,7 mg
Calcium: 255 mg
