Linseed is the common name of flax seeds. This product has recently received very positive feedback. The pepper is available in virtually every herbal store and pharmacy. However, flaxseed oil is still more widespread. many doctors and dieticians recommend to eat cold. What do the flax seeds really contain? Is it worth taking a closer look at them? Is linseed for training and gym a good idea?
What is worth knowing about flax seeds?
Linseed – nutritional values
Flaxseed is very rich in fiber, which is valuable for the functioning of the digestive system. One tablespoon of seeds provides about 3g of fiber. The food fiber allows to cleanse the intestines from unnecessary metabolic products. Under the influence of water, it also swells in the stomach, giving us a feeling of fullness.
Flax seeds contain two types of fiber – soluble and insoluble. The average person eats too little vegetable fiber during the day. This is the simplest way to digestive problems.
In addition to fiber, flaxseed is rich in omega 3 fatty acids, necessary for proper functioning of the brain, cardiovascular system and heart.
Flaxseed is also the richest source of lignans, i.e. plant bioactive compounds with antioxidant properties and estrogen properties. Due to the content of lignians linseed is recommended to use women during menopause, because they mildly regulate the functioning of the endocrine system.
In addition, flaxseed positively affects the reduction of blood sugars and bad LDL cholesterol.
Flax seeds are a very good source of ALA fatty acids and fat-soluble vitamins A, D and E.
How to use linseed?
The health-promoting effect of flaxseed can be obtained when consuming 10g per day. However, you should not exceed 50g a day.
Flaxseed can be used both in the form of ground and whole grains.
In the case of ground, it is recommended to grind them immediately before consumption. This is due to the fact that unsaturated fatty acids are oxidized quickly, which causes some of the positive properties to lose.
Grains can be flooded with water and drunk after swelling. You can also add them to salads, oats and yogurts. There is also no problem that they become a part of cakes and pastries.
Some people use ground seeds as a substitute for eggs in dishes such as meatballs.
Linseed – contraindications
Can flaxseed have a negative effect? It turns out that yes.
Linseed contains phytic acid, which is quite controversial. On the one hand, it has antioxidant properties, on the other it binds nutrients ie calcium, magnesium, potassium and prevents their absorption. Although it is sometimes called an anti-nutrient, its negative effects can be neutralized. How? By adding products with a high content of vitamin C, or soaking the seeds in water.
Another contraindication may be the content of cyanogenic glycosides, including linamarine, linustatin (which is an antagonist to vitamin B6) and neolinustatin. Storage in improper conditions of linseed can therefore be dangerous because moisture and appropriate enzymes cause these compounds to transform into poisonous prussic acid. The so-called cyanogenesis will not happen if we flood with hot water or in an acidic environment that can be obtained by adding, for example, orange juice.
Effects of applying linseed
- The effects of using flaxseed will certainly improve the functioning of the digestive system.
- Thanks to fiber, the intestines will be emptied and the intestinal villi will be cleaned.
- This will allow a better absorption of nutrients by the body.
- The regulation of stomach function will also allow for better weight control.
- The content of ALA fatty acids positively affects the brain and the appearance of the skin, hair and nails.
It also helps control the level of sugar in the blood, which will help you get rid of sweets and uncontrollable energy drops during the day.
Linseed for training
Can flaxseed have any effect on training?
Flaxseed can positively affect the building of muscle mass, because it regulates the work of the intestines. Thanks to this, the body can absorb more nutrients necessary in the massaging process. High content of fatty acids will in turn promote post-workout regeneration and absorption of vitamins.
Flaxseed and slimming
Flaxseed is often and effectively used to shed excess fatty tissue due to its high fiber content. Thanks to this, it helps with ailments such as constipation and diarrhea. The regulation of intestinal work certainly helps in slimming. Many people have up to 5 kilos of unnecessary metabolic products lying in the intestines. This is caused, among others
- poor nutrition,
- a small amount of water and fiber in the diet.
Linseed gives a feeling of satiety, which favors the adoption of less food during the day. This translates into smaller intake of calories and getting rid of excess kilograms.
Linseed for training and gym
Flax seeds are very easily available superfood, which will certainly improve not only effort in building muscle mass and weight loss. It is primarily a source of man-made fiber and fatty acids. Linseed should be used especially by people with problems associated with the digestive system. It is worth remembering that a large part of diseases is associated with poorly functioning intestines, and diet is the first line of defense. Is it then that linseed for training and gym is a good idea? Yes of course.