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Linseed

What are linseeds?

Flaxseeds are an excellent source of fiber, lignans, protein, fat, vitamins and minerals. Below we will look at each of these nutrients in detail.

Dietary fiber

Flaxseeds are an excellent source of fiber. They contain both soluble and insoluble fiber. They also contain a special fiber called mucilago. Muzilago helps to stabilize blood sugar levels and acts as a natural laxative. Fiber is important because it helps maintain the function of the digestive system. It also increases the body's ability to use other nutrients. Fiber passes through the digestive tract almost completely undigested. However, once it reaches the large intestine, it is at least partially broken down.

A lack of fiber can cause the following:

  • Chronic constipation (not fun)
  • Problems with weight control

Lignans

Lignans are natural plant chemicals. Flaxseed is the richest source of lignans. Lignans increase the production of a substance that binds to estrogen and removes it from the body. Scientists also believe that lignans have antioxidant properties. Flaxseed contains 75 to 800% more lignans than other vegetables and grains! This makes flaxseed a worthwhile investment. Vitamins and mineralsThe vitamins and minerals found in flaxseed include zinc, iron, vitamin E, carotene, B vitamins, magnesium, calcium, sulphur, potassium, phosphorus, manganese, silicon, copper, nickel, molybdenum, chromium and cobalt.

Protein

100 grams of linseed provide 25 to 30 grams of protein, which is great considering the other nutrients it contains.

Fat

Flaxseed is one of the best sources of the essential fatty acid alpha-linolenic acid. Alpha-linolenic acid is important for bodybuilders as it increases insulin sensitivity within muscle cells. However, this omega-3 fatty acid has many other benefits:

"Alpha-linolenic acid stimulates steroid production, systemizes hormones, regulates immune response, directs endocrine hormones to target cells, regulates autonomic reflexes and smooth muscle tissue reflexes, helps build healthy cell walls, promotes the transport of oxygen to body cells, keeps saturated fats mobile in the bloodstream, helps regulate nerve conduction, and serves as a primary source of energy for the heart muscle" These are just some of the many benefits of omega-3 fatty acids. Omega-3 fatty acids are sometimes referred to as "anti-fats" due to the fact that they speed up the metabolic process and help with fat loss.

What does this mean for the bodybuilder?

  • Reduced body fat
  • Increased performance
  • Accelerated regeneration
  • A good source of energy
  • Reduced muscle soreness
  • Increased oxygen utilization
  • Increased use of other nutrients
  • Better overall health

And what does all this lead to? MORE MUSCLES!

Seeds vs. oil

Most of the nutrients are contained in the seeds. So from a nutritional point of view, seeds are the form of choice. However, linseed oil provides a concentrated source of good fats, which we are all looking for. This would give the oil a head start. The solution is to simply use both. By consuming both seeds and oil, you get all the nutrients, fiber, lignans and fats.

How to use linseed and linseed oil

If you want to eat linseed, you should make sure that it is ground or crushed. These ground seeds can be added to cereals, salads, protein shakes or rice, or simply eaten on their own. You can mix the oil with drinks such as protein shakes or drink it on its own. A good plan would be to eat 1 to 2 tablespoons of crushed linseed and ½ tablespoon of linseed oil in the morning and before going to bed. You should also take a tablespoon of oil with another meal of the day. In total, you should consume 1 to 3 tablespoons per day. What are you waiting for? Go for the linseed!

Safety and side effects

Flaxseed is probably safe and harmless for most adults when taken orally. Adding flaxseed to the diet could increase bowel movements. Flaxseed may also cause digestive side effects such as bloating, flatulence, abdominal pain, constipation, diarrhea, stomach pain and nausea. Higher doses are more likely to cause digestive side effects. There are concerns that ingesting large amounts of flaxseed could clog the intestines due to the swelling effect of flaxseed. Flaxseed should be taken with plenty of water to prevent this. Taking flaxseed extracts, which contain lignans in concentrated form, may be safe and harmless. Lignans are chemicals found in flaxseed that are believed to be responsible for many of the effects of flaxseed. Some clinical studies show that a specific flaxseed lignan extract (Flax Essence, Jarrow Formulas) can be used safely for up to 12 weeks. Products containing partially defatted flaxseed - flaxseed with a lower alpha-linolenic acid content - are also available on the market. Some men choose these products because they have heard that alpha-linolenic acid could increase the risk of prostate cancer. It is important to remember that the source of alpha-linolenic acid is crucial. Alpha-linolenic acid from dairy and meat sources has been linked to prostate cancer. Alpha-linolenic acid from plant sources such as flaxseed, on the other hand, does not appear to affect prostate cancer risk. Men should not be concerned about alpha-linolenic acid from flaxseed. On the other hand, there are concerns that partially defatted flaxseeds may increase triglyceride levels too much. Raw or unripe flaxseeds may not be safe and harmless. Flaxseed in this form is believed to be toxic.

Precautions and warnings

Pregnancy and breastfeeding: It may not be safe to take flaxseed orally during pregnancy. Flaxseed can act like the female hormone estrogen. Some doctors are concerned that this could jeopardize pregnancy, although there is as yet no reliable clinical evidence on the effects of flaxseed on pregnancy. The effects of flaxseed on breastfed infants are not known at this time. For these reasons, pregnant and breastfeeding women should err on the side of caution and not use flaxseed.

Blood clotting disorders: Flaxseed could slow down blood clotting. There are therefore concerns that flaxseed could increase the risk of bleeding in people who suffer from blood clotting disorders. For this reason, people who suffer from blood clotting disorders should not use flaxseed.

Diabetes: There is evidence that flaxseed may lower blood sugar levels and increase the blood sugar-lowering effects of some diabetes medications. This could lead to an excessive drop in blood sugar levels. For this reason, diabetics who use flaxseed should carefully monitor their blood sugar levels.

Blockages in the digestive tract: People who suffer from blockages in the digestive tract, a narrowing of the esophagus or inflammation in the intestine should avoid flaxseed. The high fiber content of flaxseed could aggravate these constipations.

Hormone-sensitive cancers or other hormone-sensitive diseases: Because flaxseed may act like estrogen in some ways, there are concerns that flaxseed may exacerbate hormone-sensitive diseases. These conditions include breast cancer, cervical cancer, ovarian cancer and endometriosis, among others. However, some early laboratory and animal studies suggest that flaxseed may counteract estrogen and protect against hormone-dependent cancers. Until more is known about this, people suffering from a hormone-sensitive condition should avoid excessive use of flaxseed.

High triglyceride levels: Partially defatted flaxseed (flaxseed with reduced alpha-linolenic acid content) may increase triglyceride levels. For this reason, you should avoid this type of flaxseed if you suffer from high triglyceride levels.

Low blood pressure: Flaxseed may lower diastolic blood pressure. This could theoretically lead to an excessive drop in blood pressure in people who already have low blood pressure.

High blood pressure: Flaxseed could lower diastolic blood pressure. This could theoretically lead to an excessive drop in blood pressure in people with high blood pressure who are taking antihypertensive medication.

Interactions

Care should be taken when using flaxseed in combination with the following medications:

Diabetes medications

Flaxseed can lower blood sugar. Diabetes medication is also used to lower blood sugar levels. Taking flaxseed in combination with diabetes medication could result in an excessive drop in blood sugar levels. For this reason, blood sugar levels should be carefully monitored. It is possible that the dosage of diabetes medication may need to be adjusted.

Medication that slows down blood clotting

Flaxseed could slow down blood clotting. Taking flaxseed in conjunction with medications that also slow blood clotting could increase the risk of bleeding and the tendency to bruise.

Some medications that can slow blood clotting include aspirin, diclofenac (Voltaren), ibuprofen, naproxen and others.