Originally from Asia and cultivated for thousands of years, golden flaxseed is recognized for its high nutritional value. Its delicate, slightly buttery flavor favors its use in sweet and savory recipes. Rich in fiber, omega 3, proteins, vitamins, minerals and other bioactive compounds, it has been gaining ground in the diet of those looking to diversify their menu with nutritious ingredients. Furthermore, when included in a balanced diet, it can contribute to different aspects of health and well-being.

Next, check out 6 benefits and how to consume golden flaxseed!

1. Regulates bowel function

Rich in soluble and insoluble fiber, golden flaxseed stimulates natural bowel movements and increases the volume of feces, facilitating evacuation. Furthermore, its components serve as food for beneficial bacteria in the intestinal microbiota, contributing to a healthy environment. intestinal more balanced.

According to the Brazilian Table of Food Composition (TBCA), from the University of São Paulo and Food Research, 100 g of raw golden flaxseed or in flour offer around 27.3 g of dietary fiber. According to the World Health Organization (WHO), the recommended daily consumption for adults is at least 25 g of fiber.

2. Helps balance blood glucose

Thanks to the combination of fiber and unsaturated fats, golden flaxseed reduces the speed at which carbohydrates are absorbed by the body. This mechanism favors a more gradual release of glucose into the bloodstream, avoiding large fluctuations after meals.

In this way, it can complement nutritional strategies aimed at people who need to control blood sugar levels, such as diabetics. According to the International Diabetes Federation (IDF), it is estimated that more than 530 million adults live with the disease worldwide — and this number could reach 640 million by 2030.

3. Source of vegetable protein

Golden flaxseed is a good source of vegetable proteinan essential nutrient for the maintenance of muscles, skin, bones and other tissues of the body. In addition to participating in various body functions, proteins also promote greater satiety, making the seed an ally in a balanced diet. According to TBCA, 100 g of raw golden flaxseed or flour offers around 24.4 g of protein.

4. Promotes balanced blood pressure

The nutritional profile of golden flaxseed brings together nutrients that can contribute to maintaining blood pressure, especially alpha-linolenic acid (ALA), a type of omega 3 of plant origin. This compound helps preserve the health of blood vessels, promotes vascular elasticity and participates in mechanisms related to circulation. The lignans and fibers present in the seed also contribute to cardiovascular health by helping to reduce inflammatory processes and control cholesterol.

Golden flaxseed provides important minerals for bone maintenance, such as magnesium and phosphorus. According to the TBCA, 100 g of raw golden flaxseed or flour contains around 376 mg of magnesium and 562 mg of phosphorus. These nutrients participate in processes related to the formation and preservation of bone tissue, while lignans, also present in the seed, can help reduce oxidative stress and inflammation, factors associated with the loss of bone mass.

This is important mainly because, according to the Ministry of Health, it is estimated that 50% of women and 20% of men aged 50 or over will suffer from an osteoporotic fracture throughout their lives.

Soluble fibers absorb water and form a gel in the stomach, slowing down the digestion process. As a result, the feeling of satiety tends to last longer, which can help reduce excessive food consumption between meals. This effect makes golden flaxseed an ally for people who want to control their body weight, as long as its consumption is part of a balanced diet and accompanied by regular physical activity.

Ways to include golden flaxseed in your diet

Golden flaxseed can be consumed in different ways on a daily basis. Thanks to its mild flavor and discreet texture, it goes easily with sweet and savory preparations. To make better use of its nutrients, the recommendation is to consume it crushed or ground shortly before use.

Check out some ways to include seeds in your diet:

• In smoothies and smoothies: add one or two tablespoons of crushed golden flaxseed to increase the fiber and nutrient content of the drink;
• With yogurt and fruit: mix the seed with natural yogurt and top it off with fresh fruit for a more nutritious breakfast or snack;
• In oatmeal or porridge: add golden flaxseed to the preparation to enrich the meal in a practical way;
• In salads: sprinkle the seed over leaves, vegetables or grains to add more texture and nutritional value to the dish;
• In cakes, breads and pancakes: incorporate golden flaxseed into the dough of recipes to increase the fiber and vegetable protein content;
• For homemade granola: mix golden flaxseed with oats, nuts and seeds for a more complete breakfast.

Important precautions

Although golden flaxseed is rich in nutrients, it does not replace medical treatments or professional support. To ensure a balanced and safe diet, it is always recommended to seek advice from a healthcare professional before making significant changes to your diet.