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How can you get the most out of the benefits of flax seeds? Flaxseeds require activation prior to consumption. Are there anti nutrients?

And if so, how can you rid the flax seeds of these anti-nutrients? Doctor Juan Ignacio Brener And in this talk we are going to talk about really very important data about flax seeds, because it is very different to eat them whole ground with oil. You have to know the dose to avoid side effects, which we are also going to talk about.

I 'm going to tell you what just one tablespoon of flaxseed per day gives you. And finally, I am going to give you my recommendations about these seeds. For me this is the most important thing.

It all depends on what you are looking to consume. In other words, flax seeds can only provide you with fiber, they can provide you with all their nutrients, they can be an excellent source of omega three fatty acids. Let's start here.

If you consume the whole flax seed when you chew it, they are so small that it is difficult to break them because they are also hard when you digest them, you will not be able to break them and you will not be able to obtain their nutrients. But if what you are looking for is to improve your intestinal transit and provide fibers, especially insoluble fibers, then this is a good way to eat them. I'm going to tell you who shouldn't.

So, whole flax seeds for those who want to improve their intestinal transit and add fiber to their diet, they also make you feel full. On the other hand, if you consume ground flax seeds, ground flax seeds, what you have is that they are pre-activated, that is, for your intestine, for your stomach. It is easier to digest them and obtain all these nutrients that I am going to tell you about right away.

So, if you, in addition to consuming fibers, want omega three fats, proteins, fibers, magnesium, phosphorus, zinc, etc. , the best way to consume flax seeds is ground. But there is a little secret that you have to know if you bought previously ground flax seeds, they last very little and go rancid quickly.

So my recommendation is to buy them whole and before consumption. You model them in a mortar with a blender and add them to the foods you want. This to me is the best way to consume flax seeds.

I am going to tell you about the anti-nutrients that many have doubts about flax seed oil . Oil is an excellent option if what you are looking for are Omega-3 type fats. As we well know, there are three types of Omega fats, three main ones: dha EPA, which comes from fish and wing, which comes from, for example, chia seeds, walnuts and flax seeds.

Flax seeds and mainly their oil contain a large amount of omega three fats. You know that omega three fats and especially when they are in balance with Omega six, is related to lowering blood pressure, improving cardiovascular diseases, lowering triglycerides and even antioxidant effects for your body. Here we leave you a video about Omega three if you want to know more about this, but what you have to know is that when you consume flax oil you are only leaving out the fiber.

Most of these nutrients, the estrogens that I am going to tell you about right away and are closely related to breast, prostate and colon cancer, the nano link iron. Stay a little longer if you consume them. To the flax seeds with water, what you are going to be doing is activating them.

Do you remember when you saw the chia seeds chapter? That we left the seeds for a time and a painful muscular gel was formed? And that gel was like a net that was trying to trap the sugar in your intestine to trap the cholesterol and thus improve.

Maybe cholesterol and blood sugar values. We had seen the evidence of this. The same goes for flaxseeds, but unlike chia seeds that activate very quickly in a few hours, flaxseeds are much tougher and require more time.

In other words, if what you are looking for is to consume soluble fibers through flax seeds, leave the night before between eight and 12 hours in water and consume them the next day. Add it to your yogurt to make you feel full and to have soluble fiber, especially if you consume large amounts of refined sugars, because it will allow the absorption of refined sugars to be much slower, that is, it will be trapped in your intestine and that insulin does not have to fight so much against insulin spikes that you remember that they made you hungry and made you generate meals every so often. This was related to weight gain, increased sugar levels, worsening diabetes, etc.

So, flax seed with water. If what you are looking for are soluble fibers, remember that the ground form provides you with all its nutrients, including soluble fibers compared to flour. Flax flour and other refined flours when they are highly refined.

I do not like them. We have already talked about this in the chapter on Bread and we had said that what it produces is the loss of all the peel, loss of fibers, loss of many of its nutrients. So, my recommendation to use it is that you like it, but you know that it can be refined and that it cannot be or that it is not the best or the best type of flour.

Always the flours if you are going to consume them. In any case, they are integral. Are you wondering what is the recommended daily dose of flax seeds?

While there is no dosage in the literature, most experts agree that consuming one to two tablespoons of flaxseed per day is safe with few side effects. Let's talk about this then. My recommendation in any case, consume between one and two, but do not do it all at once.

I am going to tell you how you have to start consuming flax seeds to avoid flatulence, gas, stomach swelling, etc. But first, what does a tablespoon of flax seeds give you? Note that it provides only 40 kilocalories, which is nothing.

It provides you with omega three fats. We already talked about this about Lala, who remembered that it had cardiovascular benefits and at the level of triglycerides, not so much at the level of cholesterol, as it is thought that it provides proteins of high biological value from vegetables, provides you with fibers and provides you with soluble fibers, as we have already explained, which generate that network and insoluble fibers through its shell. Remember that to take advantage of them soluble as ground or with water and if you want to take more advantage of the insoluble ones and leave out all the rest of the whole nutrients.

This is very good for constipated patients. It also provides you with magnesium, potassium, phosphorus, selenium, zinc up to 10% of the amount of these substances or these nutrients that you need in a single day or a single tablespoon. We come to the estrogen part.

Phyto estrogen comes from plant estrogens, that is, estrogens that come from plants. Estrogens can be good or bad depending on how we see it, why? Because some studies link the consumption of phytoestrogens with the improvement of some types of cancer, such as colon cancer and prostate cancer, and also some types of breast cancer, but there are some breast cancers that are hormone dependent and in these cases it is not a good idea to consume phytoestrogens.

So if you have or think or started studying for breast cancer. Be careful with flax seeds. Ask your doctor about this issue.

We arrived at the part of the lycans. Gyms are powerful antioxidants that, as we said before, prevent free radicals from aging and damaging your cells. So, if you eat fruits, vegetables, lead a healthy life by exercising.

Reduce stress, sleep well, your body will be less inflamed. That's called metainflammation. Eating foods rich in antioxidants and these gyms, for example, will allow you to have a healthier life.

Regarding iron, there is a very interesting topic here and it is related to anti-nutrient quotes. I don't like the word anti-nutrients, because there are no nutrients that are bad, but there are substances that can interfere with the absorption of other substances. Flax , for example, in its shell, has substances that can interfere, for example, with the absorption of iron and flax.

Flax seeds have up to eight, 10% of the amount of iron you need in a day. But if you consume them with these anti-nutrients that we are going to call substances that prevent the absorption of other nutrients, it may prevent the absorption of iron. What do I mean?

To prevent flaxseeds from containing these anti-nutrients, you have to soak them. When soaking they are washed of these, of these substances that prevent the absorption of other nutrients. Now you will call me Doctor, but if I wash the seeds or soak them quickly they turn into a gel and lose their effectiveness or I cannot consume them whole.

This is true, so there are several ways in which you can decrease the amount of anti-nutrients once you soak. This is typical, for example, of soybeans and some grains or roasting. Now there is a problem with flax seeds.

We said, they contain wet fats. When you eat flaxseed, the amount of fat or the quality of fat may decrease. So what is the best type of flax seed?

For me, the best type is whole that you grind before eating and lightly toasted, that is, slightly toasted because if it is overcooked you may lose the most important thing, in my opinion, of the flax seeds, which are the omega three fats So one way is to wash it and another is to buy them toasted. Regarding the side effects of flax seeds, let me tell you one thing. Like chia seeds, flax seeds and like oatmeal, when you start consuming them, they can distend your abdomen, they can cause flatulence, they can generate gas.

You can avoid this very easily. How to start? Little by little, start with half a tablespoon per day, add it to your salads, add it to your morning yogurt or to your fruits, then progress until you consume one or two tablespoons per day.

Do not consume much more of this. Why? Because after four or five tablespoons you may not like it or it is excessive.

No food, no matter how natural, is good if you eat it in excess. Another side effect to be aware of is if you have diverticulitis. If you have small sacs in the colon called diverticulitis, it is not a good idea, in principle, to consume seeds or whole grains, such as Chia, such as flax.

In case you have joint disease. I recommend that you consult your doctor if he advises you to consume this type of seeds, it may not be for you. On the other hand, we talk about breast cancer.

We said that some studies, although without absolute strength of evidence, relate to a decrease in breast cancer. But there are other studies that link estrogen consumption with an increase in breast cancer. Why?

Because this cancer depends on estrogen, then it is not good to provide external estrogen. In that case, consult your doctor as well. On the other hand, they always ask us the following Doctor, can I consume those seeds if I have celiac disease?

Well, flax seeds are TAC free, so consume them calmly, without any inconvenience. And finally, just as I recommended with chia, it is important that if you consume flax seeds you consume a lot of water. We had said that when flax seed enters your intestine, just like chia, it tries to absorb water.

If you are going to consume enough water, you are going to take water from your intestine and that can go from being a food that helps you improve your habit, it is going to make it worse because it can dry out your intestine. So I ate flax seeds and I ate chia seeds. Do it with a lot of water.

As a final recommendation, I want to tell you one thing, no food is miraculous, that is, flaxseeds in most studies do not lower blood pressure by themselves, they do not lower cholesterol by themselves, do not give you inflammation. Instead, flax seeds, accompanied by a healthy life. Exercise fruits and vegetables higher consumption of water, lower consumption of sugar, lower consumption of refined flour.

In my opinion, it is an excellent option because it will allow you to have more options for your breakfast, lunch and dinner, and it will keep you away from foods that are not so good. On the other hand, studies are generally mixed. For example, some show that it lowers blood pressure and other studies show that it has no benefit.

Some show that patients lose weight and others show that they have no benefit. Do you know what the difference is? The studies that were done with patients who have better lifestyle habits.

Flaxseeds work, and no study has shown that flaxseeds at this dosage that I recommend have serious side effects or adverse effects that we can't manage. Therefore, flax seed is an excellent option for your daily diet. I hope this talk has been useful and interactive for you.

I send you a big hug from our part of the world. Bye Bye.