Most people already know flaxseed, and many even have the habit of consuming it in the form of seed or flour, usually mixed with some food (such as fruit) or drink (juice or shake).
Flaxseed is considered a functional food because of the numerous health benefits, both in preventing disease and treating others and also being allied in the weight loss process. But what not everyone knows is that the consumption of oil is also beneficial, and more: it can still be combined with the beauty of hair and skin.
Sara Bragança, a doctor specializing in Orthomolecular Therapy, a member of the Brazilian Society of Aesthetic Medicine, points out that flaxseed oil comes from the seeds of the flax plant (Linum usitatissimum L.).
Mariana Ferri D? Avila, a clinical and sports nutritionist, comments that there are two types of flaxseed: brown and gold. "The nutritional benefits are similar, with the latter having an essential fatty acid (good fat) content slightly higher than the former," he says.
In the market it is possible to find flaxseed in the form of seed, oil and flour and, despite the general benefits of food, each of these forms has its particularities.
Read also: 6 Functional Oils for Health Care and Weight Loss
Flaxseed: Seed X Flour X Oil
Mariana explains that flaxseed contains a lot of fiber in the shell (1 tablespoon of flaxseed contains 4g of fiber). "This fiber is excellent for improving bowel function, to help increase satiety, decrease binge eating and prevent colon cancer," he says.
Another nutrient found in flaxseed is polyunsaturated fatty acids (omega 3 and 6). However, in order for this good fat to be absorbed, a break in the flaxseed rind must occur, as our body has no enzyme capable of doing so, and often we cannot break it down only by chewing. One tip is to mash in the mix or blender until it turns a flour and consume within two days, keeping in a closed container in a refrigerator ?, comments the nutritionist.
Flaxseed flour is the seed itself already crushed and sold packaged, as Mariana points out. It is a more practical option. However, it is known that part of the nutrients is lost in this process. If you are going to consume flaxseed, opt for the one that says: stabilized ?, he says.
Flaxseed oil, in turn, is a polyunsaturated oil that has great health benefits. "But pure oil does not contain flaxseed fibers and other benefits of it," says Mariana.
Flávia de Oliveira José, pharmacist at Doce Flora, professor of Cosmetology and coordinator of the technical pharmacy course at Esaup (Piracicaba School of Health), explains that flaxseed has about 39% oil in its composition and, therefore, The oil is removed from the seeds by cold pressing. "This ensures the preservation of the medicinal properties of their fatty acids, preserving their CIS form, which is the ideal form for therapeutic and cosmetic use," he says.
Also read: 10 foods that can help improve the look of your hair
Flaxseed Oil Benefits
Know the main advantages of consumption and / or use of flaxseed oil:
1. It is rich in Omega-3 and Omega-6.
Flávia explains that flaxseed oil is one of nature's richest Omega-3 foods and also has Omega-6.
The ideal ratio between Omega-3 and Omega-6 is 1: 4 respectively, while flaxseed oil has a ratio of 1: 3, which is very close to ideal. Omega 3 and 6 are known as essential because the human body does not synthesize them, making dietary consumption indispensable ?, explains the pharmaceutical.
Mariana comments that the benefits of flaxseed oil are due especially to the high content of Omega-3 (55% of the oil present in flaxseed is Omega-3): a type of unsaturated fat that adds much to our health, as it has potent action. anti-inflammatory?
Also read: 10 Anti Aging Foods You Should Include in Your Diet
2. Has preventive action
Flaxseed oil is considered a functional food because its use can bring health benefits, thus contributing to physical well-being and reducing the development of disease. "Preventing and controlling cancers, such as breast and lung cancers, among other benefits have been highlighted by recent studies," says Flávia.
"Possible effects against osteoporosis and relieving menopausal symptoms are also highlighted," the pharmacist adds.
Mariana points out that if used in adequate amounts, flaxseed oil can be beneficial in cases of: acne, psoriasis, hair health, joint pain, lupus, PMS, and menopausal symptoms.
It is also believed that the oil may have a beneficial effect on diabetic people as it contributes to the stabilization of blood sugar levels and helps to prevent obesity. But of course for this it must be consumed under the guidance of a doctor or nutritionist.
Also read: 10 Healthy Alternatives to Kill Your Craving for Candy
3. Helps control cholesterol and prevents cardiovascular disease
Due to the presence of Omega-3, flaxseed oil, when used correctly, can help lower LDL (bad cholesterol) and increase HDL (good cholesterol); reduce inflammation in the arteries, thereby preventing diseases such as atherosclerosis (plaque formation in vessels).
4. Makes the gut work well
Being an oil, it helps in the proper functioning of the intestine, as it is able to emulsify the fecal cake, facilitating its elimination.
5. Leaves skin healthier
Flaxseed oil can also be an ally for the health of the skin and hence its beauty, because, thanks to its antioxidant properties, it helps to prevent premature skin aging and to prevent some types of inflammation, such as acne. .
6. Strengthens nails, teeth and bones
Flávia points out that studies have also pointed out that flaxseed consumption helps and strengthen nails, teeth and bones, as well as make the skin healthier.
"But more studies are needed to safely stipulate the appropriate doses of consumption, according to individual particularities," adds the pharmacist.
Flaxseed Oil x Other Oils
But after all, what are the main differences between flaxseed oil, coconut oil, avocado oil, sesame oil, canola oil?
Flávia explains that the main difference between these oils are the lipid constituents. Some have medium chain saturated fatty acids; others unsaturated fatty acids; besides the vitamins that are very specific to each one ?, he says.
But, to put it simply, they are vegetable oils, called "good" fats, as they do not cause oxidation and free radical formation (one of the villains of early aging). Besides having characteristics very similar to the skin constituents, avoiding irritation and possible allergies, in the case of topical use ?, adds the pharmaceutical.
Sara points out that the main differences between cooking oils are the type of fat (fatty acids) present, as well as their properties. Coconut oil, for example, has a prevalence of saturated fatty acids. Canola oil is a monounsaturated fat supplier, and corn and sunflower oils provide polyunsaturated fatty acids. Saturated fats in coconut oil are more resistant and stable at high temperatures (such as those used in food preparation) and are a good choice for cooking. Already the monounsaturated and polyunsaturated fats are sensitive to heat and may end up becoming harmful to health at the end of cooking ?, says.
Avocado oil, in turn, is rich in beta-cytositosol, monounsaturated fats, vitamin A and vitamin E. It helps to reduce the levels of cortisol, a hormone responsible for binge eating and fat accumulation in the abdomen. Can it be consumed pure or in recipes, even at high temperatures ?, adds the doctor.
Thus, knowing that each oil has its particularities, the ideal is to have the guidance of a nutritionist to include any type of oil in your diet, because he is the professional who will indicate which one is best suited to your needs.
How to consume flaxseed oil
Flávia explains that pure oil is found in capsules in pharmacies and drugstores, and can also be found in bottles for use in food.
Mariana explains that the ideal is to use the oil at room temperature, "because if there is overheating, it can change the quality of fat and the person does not get the desired benefits."
• The amount and consumption should be passed individually, as excess can harm health, especially by prolonging bleeding time and suppressing some inflammatory mediators. I always warn that the dose is fundamental for something that could be a medicine not become a poison ?, comments the nutritionist.
Does flaxseed oil lose weight?
This is one of the main questions about flaxseed oil. But, the subject causes controversy.
Some argue that flaxseed oil is a good ally in the weight loss process because, due to the presence of Omega-3, it is able to combat inflammatory processes such as fat accumulation. Thus, it would act directly inside the fat cell (adipocyte), reducing inflammation.
In addition, as Sara points out, flaxseed oil has a sacietogen effect, reducing hunger. This is because, as it is a type of fat, it takes a long time to be digested, preventing the person from wanting to eat again shortly after eating. "And it still speeds up metabolism," he says.
However, it is worth mentioning, he does not perform any kind of? Miracle? and probably will only offer benefits to those who want to lose weight if you are allied with good nutrition and exercise. Also, it is recommended that it be consumed under the guidance of a nutritionist or doctor.
For Mariana, if the intention is to lose weight, the ideal is to eat the crushed flaxseed. "Well, in addition to the benefits of Omega-3, the person will have the high content of dietary fibers that help satiety and reduce binge eating," says the nutritionist.
Linseed Oil For Hair
Flávia explains that flaxseed oil can be used in cosmetic creams and emulsions:
- Due to its emollient properties;
- To replenish the oiliness, promoting hydration and nutrition of the hair fiber;
- Decreasing the frizz;
- Improving malleability and preventing breakage of yarns;
- Leaving hair shinier and softer, and soft to the touch.
"Flaxseed oil is found in shampoos and conditioners such as Elseve Extraordinary Oil, a complete line of hair products with flaxseed oil, among other vegetable oils," says the pharmacist.
Flávia explains that the oil can be added in shampoo, conditioner and comb cream, or even in tip repair silicones. Always remembering the importance of consulting a pharmacist to know the amount to be used and possible incompatibilities with the products. Always avoid passing directly in the root of the hair, because the excess oil? the hair and causes hair loss?
Flaxseed oil in topical products
Flávia also points out that flaxseed oil is widely used in cosmetic creams and emulsions for its emollient properties and for restoring oiliness in dry and scaly skin.
"It is used in sunscreens and sunscreens and after-sun products because of its ability to protect and regenerate skin from sun damage and sunburn," the drugmaker adds.
How to Make Flaxseed Oil
Searching the internet you can find some recipes on how to make flaxseed oil, for example in the video below where the recipe is used to get your hair done:
However, nutritionist Mariana points out that she does not know any really good recipe for making homemade oil. ? Because many recipes use other oils or use heating process. Ideally, it should be cold pressed to maintain properties ?, he comments.
Remember that for topical use of flaxseed oil, it is important to consult a pharmacist or dermatologist. As for the consumption of oil, it is essential to have nutritional guidance.
Where to buy flaxseed oil
In the gallery below you can find examples of where to find flaxseed oil:
Flaxseed Lino Oil for R $ 28,15 on Naturallonline
Probiotic Flaxseed Oil for R $ 61,90 at Nature Center
Lauton Flaxseed Oil for $ 23.90 at Natue
Flax Seed Oil Vitaminlife for R $ 35,91 at Líder Supplements
Pazze flaxseed oil for R $ 20,90 at Empório Vital
Fortvitta flaxseed oil for $ 6.60 on Natue
Flaxseed Oil Max Titanium Capsules for $ 19.99 at Bigforma
Barlean? S Fresh Flaxseed Oil for R $ 76,30 at Biovea
Flaxseed oil in Sundown capsules for R $ 54.80 at Uninatural
But remember to consult your dietitian or doctor before including flaxseed oil in your diet. This is the best guarantee that you will, in fact, enjoy the benefits it can offer.
6 Benefits of Flaxseed Oil - Plus How to Use It - Superfoods You Needs (April 2024)
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