Cultivated and used since ancient times to obtain fine fabrics, its seeds are increasingly important in the food sector. Find out what this plant is and how to add its seeds to your diet.
Flax (Linum usitatissimum) is one of the oldest cultivated plants in the history of civilization, always appreciated for its many uses: its precious fabric was used by the Egyptians to wrap mummies as a sign of purity; Hippocrates recommended its consumption to relieve gastrointestinal disorders, while Pliny the Elder described its therapeutic uses. In relatively more recent times, Leonardo da Vinci praised this textile fiber in his writings, which he used extensively in his work as an inventor and scholar to create tools and materials useful in a wide variety of fields, from medicine to engineering.
The plant with blue flowers
Flax is a herbaceous plant belonging to the Linaceae family. It is characterized by a thin, erect stem, which can reach a height of 50 to 100 cm, and by narrow, lanceolate, light green leaves. The small flowers with five petals are a deep blue and give the fields a delicate appearance.
After flowering, flax develops small round fruits, called capsules, which contain the valuable flax seeds. It is considered a sustainable and resource-efficient crop.
A plant with multiple uses: from textiles to food
Flax fiber, obtained from the plant’s stem, is known for its strength, lightness and breathability, characteristics that make it ideal for the production of high-quality, durable fabrics.
In addition to its use in textiles, the plant is becoming increasingly important in the food sector. Its small, shiny seeds are a valuable source of nutrients and can be eaten whole, ground or processed into oil.
The many uses of flax: from textiles to food.
But the uses of flax do not stop there: the plant is also used in the cosmetics industry to make skin and hair care products, in construction as an ecological insulating material and even in paper production.
Nutritional properties
Flax seeds are a concentrate of substances beneficial to the body: they are rich in omega-3 fatty acids, especially alpha-linolenic acid, and contain a large amount of soluble and insoluble fiber.
In particular, omega-3 helps to reduce the level of bad cholesterol and triglycerides, thus contributing to cardiovascular protection, while soluble fiber helps to slow down the absorption of sugars into the blood.
Micronutrients include important minerals such as magnesium, calcium, iron and phosphorus, as well as B vitamins. Another distinctive feature is the high concentration of lignans, powerful natural antioxidants.
Linseed oil, obtained by cold pressing the seeds, is an excellent source of omega-3 fatty acids and is often used as a supplement to a balanced diet. Sensitive to oxidation, it must be stored in dark bottles, away from light and heat, in a cool place (even in the refrigerator) so as not to alter its composition.
It should be consumed raw, as high temperatures can alter the omega-3.
Tips for integrating flaxseed and flaxseed oil into your diet
Flaxseed and flaxseed oil can be easily integrated into your daily diet, starting with breakfast, for example.
During the first and most important meal of the day, they can be added to yoghurt and kefir, with fresh and dried fruit, for a nutritious and filling mixture, or in smoothies to enrich them with omega-3 without altering their flavor, or even in milk with oatmeal or cornflakes.
Ground flaxseed can be used as an egg substitute in pancakes and baked goods such as muffins and cookies, as mixing it with water produces a gelatinous mixture similar to egg white.
In addition to breakfast, flaxseed can also be used in main meals: they enrich salads and soups with fiber and crunch, they give a nutritious and rustic touch to bread dough and focaccia, while in sauces and creamy soups, they can act as a thickener, thanks to their ability to absorb liquids and form a gelatinous consistency.
Finally, flaxseed oil is perfect for dressing salads, cooked vegetables, cold dishes such as rice, quinoa and couscous, and in general to replace olive oil or other vegetable oils.
