Flaxseed Porridge contains many beneficial substances, including soluble fiber (helps cleanse the intestines and improve peristalsis), omega-3 fatty acids (beneficial for the cardiovascular system, improves brain function, and reduces inflammation in the body), antioxidants (helps protect the body from free radicals and prevent the development of various diseases) and linoleic acid (helps reduce blood cholesterol and improve skin health).
Porridge is rich in B vitamins: B1 (thiamine), B2 (riboflavin), B4 (choline), B5 (pantothenic acid), B6 (pyridoxine), B9 (folate). The porridge also contains vitamin PP, vitamin K, and a small amount of vitamin E.
As for the mineral composition, flax seed porridge contains manganese, magnesium, phosphorus, selenium, zinc, potassium, iron, and calcium. Porridge also contains sodium in small amounts.
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BENEFITS OF FLAX SEED PORRIDGE
Reducing cholesterol levels.
Flaxseed contains high amounts of water-soluble fiber, which can bind to fatty acids and cholesterol, thereby lowering blood levels. The porridge also contains magnesium and potassium. These substances can also lower cholesterol and improve heart function. It is worth noting the beneficial properties of niacin. It belongs to the B vitamins and can increase the level of high-density lipoprotein (HDL) – “good” cholesterol, and also reduce the level of triglycerides – “bad” cholesterol.
Reduced blood sugar levels.
Flaxseed porridge is a food with a high content of water-soluble fiber. Such foods in the diet contribute to the slow absorption of food, prevent sudden changes in blood sugar levels, and are considered the basis of proper nutrition, which reduces the risk of developing diabetes.
Benefits for the cardiovascular system.
Flaxseed porridge contains alpha-linolenic acid, which has a positive effect on heart and vascular health. Potassium and magnesium also play an important role in the health of this system. Regular consumption of foods rich in these substances helps reduce the risk of developing many serious heart diseases, such as coronary artery disease, heart attack, or stroke.
Benefits for the gastrointestinal tract.
Flaxseed contains linoleic acid, which helps reduce inflammation in the intestines and improve its functioning. The porridge also contains fiber, the consumption of which improves intestinal motility, thereby preventing the development of constipation. Flax seed porridge can prolong the feeling of fullness and also influence the development of different types of bacteria in the intestinal microbiota.
HARM AND CONTRAINDICATIONS
In general, this type of porridge is considered healthy and safe; flax grains are extremely rarely capable of causing any harm to the human body. However, like any other product, flaxseed porridge has several contraindications.
- First of all, we are talking about individual intolerance to flaxseed. It is rare, but such cases are still known.
- Contraindications also include some diseases of the gastrointestinal tract in the acute stage. Everything is individual here, and you need to consult a doctor.
- Experts prohibit the use of flax seed porridge in case of cholelithiasis with the presence of stones in the body and diseases of the genitourinary system.
- Whether flaxseed porridge will be beneficial or harmful to the body also depends on how well it is prepared, how quality the seeds are, how often it is consumed, and at what time.
HOW OFTEN CAN YOU EAT FLAXSEED PORRIDGE?
This depends on the individual’s needs and health status. It is usually recommended to eat it no more than 2-3 times a week. Of course, nothing critical will happen from daily consumption of this porridge in small quantities, but “more” does not always mean “better.” It is much more useful to alternate porridges from different cereals, since the more varied the diet, the more nutrients we get.
It is also important to monitor the serving size, as excess fiber can cause discomfort in the intestines. A serving of ready-made porridge of 150–200 g will be quite sufficient to start the day.
THE USE OF FLAX SEED PORRIDGE IN MEDICINE
- The glycemic index of flaxseed porridge is only 35 units. Its medicinal properties and rich composition help normalize blood glucose levels in patients with diabetes, preventing sudden surges in sugar. Flaxseed porridge may also be beneficial for people with gluten intolerance, as it is gluten-free and can be an alternative to many grain products.
- Flax seed porridge should be present in the diet of patients with pancreatitis. It has a beneficial effect on the damaged gastrointestinal tract. Doctors also recommend using a decoction of flax seeds as a preventative and treatment measure, as well as to improve immunity in patients. The thing is that the seeds contain a unique natural substance – the glycoside linamarin. The substance can envelop the walls of the intestinal tract and stomach with a protective film, thereby reducing the load on the pancreas. Flax seeds also have an anti-inflammatory and analgesic effect, due to which they have a calming effect on the pancreas.
- Flax seed porridge can have a healing effect both with increased and decreased acidity of the stomach. It is often prescribed to people suffering from chronic gastritis.
- Due to its high fiber content, flaxseed porridge has a pronounced but gentle laxative effect. Due to the abundance of vitamins and minerals in its composition, flax seeds also reduce the manifestation of pain during acute and chronic constipation.
HOW TO COOK FLAXSEED PORRIDGE
Flax porridge is a healthy and nutritious breakfast that can be prepared quite quickly and easily. Flax is a rich source of plant proteins, fiber, omega-3 fatty acids, and other beneficial substances. Flaxseed porridge can help improve digestion, lower blood cholesterol, and strengthen the immune system. What better way to start the day?
To prepare the porridge you will need:
half a glass of ground flaxseeds, one glass of water or milk, a small amount of honey or agave syrup for sweetening (you can use regular sugar if you wish), fresh fruits or berries to decorate and give the dish even more benefits.
In a large saucepan, combine ground flaxseeds and water. Place the pan over medium heat and stir constantly until the mixture begins to thicken. Then add a small amount of honey, sugar, or syrup to sweeten. Continue stirring until the porridge becomes thick and smooth. Turn off the heat and let the porridge cool slightly.
Serve flaxseed porridge with chopped fresh fruit or berries.
Flaxseed porridge can be prepared in advance and stored in the refrigerator for up to 3-4 days. Simply divide the porridge into portions and pack it into storage containers.