Flaxseed in a low-histamine diet
Flaxseeds contain many important nutrients. They are considered an ideal source of omega-3 fatty acids, especially for vegan and vegetarian diets. But are flaxseeds also suitable for a low-histamine diet?
Flaxseed: How to integrate it into your diet.
Flax , also known as linseed , is a cultivated plant belonging to the Linaceae family and is used for textile production. Its name derives from the Latin term *Linum usitatissimum* L. , whose middle word means "very useful." Flax is one of the oldest cultivated plants and, according to researchers, was already being used for clothing production over 20,000 years ago . From the 20th century onward, flax was largely replaced by cotton production. However, in recent years, flax has experienced a resurgence in popularity.
Are flax seeds healthy?
The flax seed is flat, narrowly pointed, smooth, and highly glossy. Its color ranges from yellowish to brown in various shades. The Linum usitatissimum capsule typically contains 10 mature flax seeds . It is used in folk medicine because the valuable ingredients are found in the flax seeds and seed coat.
- Dietary fiber (approx. 25%)
- Proteins (approx. 25%)
- Mucilage (especially the sugars galactose, galacturonic acid, xylose)
-
fatty oils (approx. 30-45% linoleic, linolenic and oleic acid)
Linolenic acid is an omega-3 fatty acid and is found in this concentration in hardly any other plant. It is therefore considered an optimal source of omega-3 fatty acids for vegetarians and vegans . Flaxseed oil is also a popular product in vegetarian and vegan diets.
Flaxseed digestion
The mucilage contained in flaxseeds binds water in the intestinal tract, causing the seeds to swell. This increases the intestinal volume, and the oil accelerates bowel movements , which is why flaxseeds are often used to support digestion.
eat flaxseeds
Flaxseeds can be incorporated into many dishes , such as bread, muesli, porridge, cakes, smoothies, or bowls. A daily intake of 2 to 3 tablespoons of flaxseeds is recommended, which should be taken with plenty of water to prevent intestinal blockage.
ground flaxseed
The tough outer shell of flaxseeds is very difficult for the digestive tract to break down, making it harder for the nutrients to be absorbed. Ground flaxseeds are therefore the best option . These are readily available pre-ground in stores. Of course, you can also grind them yourself. This process releases the valuable oil, which your body can then absorb more easily.