Should You Eat Flaxseeds Raw or Cooked? Nutritional Insights for Health

Should flaxseeds be consumed raw or cooked?

Hello, Director Shi! I am a patient with rheumatoid arthritis and osteomyelitis (the wound has mostly healed).
I have a few questions to ask:
1.
Should flaxseeds be consumed cooked or raw? I used to cook them into a thick soup, but I've heard that cooking can destroy nutrients.
Is this true? If I consume flaxseed oil raw, will it preserve the nutrients? However, it’s difficult to swallow, so I usually drink some beverage (like lemon juice or fruit juice) right after taking the flaxseed oil.
Is this practice acceptable?
2.
I read from "Lohas Nutritionist" that those taking traditional Chinese medicine should avoid black beans.
Is this true? Or can they be consumed a few hours apart?
3.
For patients with hypertension, if they realize that the food they ate is too salty, will drinking lemon juice or fruit juice immediately help reduce the saltiness? Besides avoiding salty foods, what other dietary options can help lower blood pressure?
4.
If I eat raw beets, is there a risk of pesticide residue? Can I blanch the beets in boiling water before juicing them? Will blanching cause a loss of nutrients?
5.
Is it true that black fungus should be avoided during menstruation due to its anticoagulant properties? Thank you!

Min Min, 40~49 year old female. Ask Date: 2011/09/05

Dr. Shi Guimei reply Nutrition

Dear Min Min,
Hello! Given your condition, it is essential for you to adopt a balanced and diverse diet.
The function of food is to provide the nutrients required by the human body.
The body needs to consume various foods to obtain different nutrients to maintain normal functions.
Both excessive and insufficient intake of nutrients can pose health risks; therefore, it is important not to overconsume certain types of food.
It is best to cook amaranth before consumption, as long as you avoid very high temperatures and prolonged cooking times.
As for consuming flaxseed oil followed by lemon juice or fruit juice, it is not prohibited; however, if you frequently consume large amounts of fats along with sugary or non-sugary juices over a long period, you should be cautious of the potential risk of elevated blood lipids.
Whether to avoid black beans while taking traditional Chinese medicine, or whether to wait a few hours, depends on the ingredients of the herbal medicine, and you may consult a traditional Chinese medicine practitioner for guidance.
Patients with hypertension should avoid pickled, processed, and overly salty foods, and should consume more vegetables, moderate amounts of fruits, and milk.
Drinking lemon juice or fruit juice immediately after consuming high-sodium foods may dilute the salt concentration, but the total amount of salt ingested remains unchanged, and it unnecessarily increases carbohydrate intake, which is not beneficial for health.
Beetroot is classified as a vegetable and should be thoroughly washed and briefly cooked before consumption to minimize nutrient loss while ensuring hygiene and safety.
Black fungus is also classified as a vegetable and can be consumed in moderation during menstruation, but it should not be consumed in large quantities as a beverage.
Wishing you peace and health.
Sincerely,
Dietitian Shih Kuei-Mei
Director of the Nutrition Department, Taoyuan Hospital, Ministry of Health and Welfare

Reply Date: 2011/09/05

More Info

When it comes to incorporating flaxseeds into your diet, both raw and cooked forms have their benefits, but there are important considerations regarding their nutritional value and how they fit into your overall health, especially given your conditions like rheumatoid arthritis and osteomyelitis.

Raw vs. Cooked Flaxseeds
1. Nutritional Content: Raw flaxseeds are rich in omega-3 fatty acids, lignans, and dietary fiber. Cooking flaxseeds can alter some of these nutrients, particularly the omega-3 fatty acids, which are sensitive to heat. However, the impact of cooking on the overall nutritional profile is relatively minor. The key is to ensure that you are still getting the beneficial components of flaxseeds, regardless of the preparation method.

2. Digestibility: One of the main reasons people choose to grind flaxseeds before consumption is that whole flaxseeds can pass through the digestive system undigested, meaning you may not absorb their nutrients effectively. Grinding them, whether raw or lightly cooked, can enhance nutrient absorption. If you prefer to cook them, consider lightly toasting them to enhance flavor without significantly degrading their nutritional value.

3. Flaxseed Oil: Consuming flaxseed oil raw is indeed a good way to ensure you are getting the omega-3 fatty acids without the risk of heat degradation. However, if you find it difficult to swallow, mixing it with a beverage like lemon juice or juice can help mask the flavor and make it easier to consume. Just be mindful of the overall calorie intake and sugar content from juices.

Interactions with Other Foods and Medications
1. Black Beans and Herbal Medicine: The advice regarding black beans and herbal medications often stems from the potential for certain foods to interact with the absorption of medications. It is generally recommended to space out the consumption of certain foods and medications by a few hours to avoid any potential interactions.

2. Managing Sodium Intake: For individuals with high blood pressure, it's crucial to manage sodium intake. While drinking lemon juice or fruit juice after consuming salty foods may help to some extent, it is not a substitute for reducing salt in your diet. Foods rich in potassium, such as bananas, sweet potatoes, and spinach, can help counteract the effects of sodium and may assist in lowering blood pressure.

Cooking and Food Safety
1. Beetroot Preparation: If you are concerned about pesticide residues on raw beetroot, blanching them in boiling water can help reduce these residues while still preserving many nutrients. However, some water-soluble vitamins may be lost during the blanching process. To minimize nutrient loss, keep the blanching time short and use the cooking water in soups or sauces.

2. Black Fungus and Menstrual Health: The claim that black fungus (wood ear mushrooms) should be avoided during menstruation due to its anticoagulant properties is based on the idea that it may increase bleeding. While moderate consumption is generally safe, it’s wise to consult with your healthcare provider regarding your specific health conditions and dietary choices during menstruation.

Conclusion
In summary, both raw and cooked flaxseeds can be beneficial, but raw flaxseeds or flaxseed oil may offer more omega-3 fatty acids. Be mindful of how you prepare them to maximize nutrient absorption. Additionally, consider the interactions of foods with medications and the importance of managing sodium intake for blood pressure control. Always consult with your healthcare provider or a registered dietitian for personalized advice tailored to your health conditions.

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