As of: February 17, 2024, 7:00 p.m
By: Laura Knops
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A warning can often be seen on flaxseed packaging.
When the valuable source of fiber should only be consumed in moderation.
Flaxseeds are considered a local superfood.
As an ingredient in muesli and bread or as oil for cooking, they are said to promote health.
In fact, in addition to a high proportion of fiber, flax seeds also contain important protein and plenty of omega-3 fatty acids.
But not everyone tolerates the seeds.
What about the warning “Use for cooking and baking only.
“Don’t eat it raw!”
If the flaxseeds are freshly ground, the body can absorb the healthy ingredients more easily.
© YAY Images/Imago
Flaxseeds contain many valuable ingredients such as omega-3 fatty acids, especially alpha-linolenic acid.
Among other things, omega-3 fatty acids have an anti-inflammatory effect, protect against cardiovascular diseases and are even said to have a positive effect on fat and cholesterol metabolism and thus help you lose weight.
In addition to the healthy ingredients, so-called cyanogenic glycosides can also be found in linseeds.
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Cyanogenic glycosides are chemical compounds that occur naturally in some foods and from which hydrogen cyanide can be formed.
This is toxic to humans if consumed in excess.
If you consume a particularly large amount of flaxseed, the hydrogen cyanide can lead to stomach pain, nausea and vomiting, as the
Bavarian Consumer Center
warns.
Nutritional values of unpeeled flaxseeds per 100 grams:
22.3 grams of protein
36.5 grams of fat
22.7 grams of fiber
494 kilocalories
Prepare flaxseed correctly: Heating destroys hydrogen cyanide
Shortness of breath and dizziness can also result from hydrogen cyanide poisoning.
An EU regulation therefore regulates the maximum content of 150 milligrams of hydrogen cyanide per kilogram of linseed.
If the consumption recommendation of one to two heaped tablespoons per meal is adhered to, linseed is considered harmless according to the
Federal Institute for Risk Assessment
.
The body can break down small amounts of hydrogen cyanide.
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As soon as the flaxseeds are heated during cooking or baking, they can also be eaten in larger quantities without any problems.
Because temperatures of over 25 degrees ensure that the hydrogen cyanide evaporates.
The warning “Use for cooking and baking only.
Do not eat raw!” has therefore been found on many packaged linseeds since 2003.
Manufacturers also have the opportunity to sell linseed with a possibly higher hydrogen cyanide content.
This is how the body can best absorb the ingredients
In order for flaxseeds to develop their full health benefits, consumers should consider a few important points before consumption.
Because flaxseeds bind water in the body, they can affect the effectiveness of certain medications.
Medicines should therefore not be taken together with flaxseed, as the
Baden-Württemberg State Center for Nutrition
advises.
Due to the high fiber content, it is also important to consume flaxseeds with liquid, otherwise digestive problems such as constipation can occur.
So that the body can absorb the valuable ingredients, it is also recommended to coarsely grind or crush the flaxseeds with a mortar shortly before consumption.
The linseed oil comes out and the seeds can slide better through the digestive tract.
With whole linseeds, briefly soaking them can also help.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It in no way replaces a visit to the doctor. Unfortunately, our editorial team cannot answer individual questions about medical conditions.