Evening primrose oil It is now quite a well-known product, present both in dietary supplements and cosmetics. Its popularity is based on the content of linoleic and gamma-linolenic acid, i.e. key omega-6 fractionsthat support lipid metabolism and skin condition. The raw material is usually harvested at the end of summer and the beginning of autumn, when the plant dries and the capsules burst and release the grain, which is then dried, cleaned and cold-pressed so as not to destroy the sensitive fatty acids. This method of production produces good quality fat, but at the same time it makes the product have a shorter shelf life must be stored away from light and heat.
Evening primrose seeds are small, dark and hard, which is why they are not found in the kitchen as often as linseed or chia seeds, although they can be used in a similar way. They have a delicate, slightly nutty flavor and a distinct crunch, which is perfect for use in yogurts, oatmeals and salads. Whole grains are more difficult to digest, so it is often recommended to grind them just before use so that the body can better use the ingredients they contain. The seeds can be purchased in herbal stores, health food stores and online, and the prices are much lower than in the case of oil: Half a kilogram usually costs about PLN 18-20, and a kilogram about PLN 35-40.
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100 g of seeds contain approximately 435 kcal, 22 g of fat, 18 g of protein, 44.6 g of carbohydrates and as much as 44 g of fiber. It is worth remembering that a typical serving in the kitchen is a teaspoon weighing about 5 g, or just over 20 kcal, which allows you to treat evening primrose as an addition that improves the composition of the meal, and not as its energy base. Particularly important is the high content of fiber, which supports intestinal peristalsis, helps maintain the regularity of bowel movements and prolongs the feeling of satiety, which is important especially in seniors struggling with digestive system problems.
They also contain polyunsaturated fatty acids from the omega-6 family, primarily linoleic acid. This ingredient contributes to maintaining proper cholesterol levels in the blood and supports the condition of the heart and circulatory system. Such a lipid profile also indirectly supports the functioning of the brain, which is strongly dependent on efficient circulation and good condition of the vessels. Additionally, the presence of vitamin E protects cells, limiting the impact of oxidative stress, which accelerates the aging process. Supportive minerals such as magnesium and zinc are also present in the seeds the functioning of muscles, nervous system and immunity.
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Evening primrose is easiest to include in your daily diet where there are loose additives anyway, i.e for breakfasts and light meals. The seeds can be added to natural yogurt, kefir, oatmeal, muesli or cocktail, thanks to which the content of fiber and vegetable fats increases, while the taste of the dish remains largely unchanged. The effect is visible mainly in the consistency, because it becomes slightly crunchy, and in the satiety, because such a meal takes longer to digest. In practice, it is better to use freshly ground seeds, for example in a coffee grinder, and prepare a portion for one day, because when crushed, the fats they contain oxidize quickly.
Evening primrose seeds also work well in savory dishes when the goal is to increase the nutritional value without changing the character of the dish. Ground seeds can be added to a yogurt-herb sauce, stirred into the soup after removing it from the heat, or used as a topping for salad instead of pumpkin or sunflower seeds, which changes the fat composition and significantly increases the amount of fiber. For people who don’t like noticeable grains, there is a variant in the form of an infusion: pour hot water over a teaspoon of seeds, leave for several minutes, and then drink the liquid together with the softened sediment, without having to bite the hard particles.
Source: Terazgotuje.pl
