28 Oct 2022

Health Benefits of Flax Seeds | Easy Ways to include Flax Seeds in your diet

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flax seeds plant crop growing

Flaxseeds are one of the oldest known crops to humankind. Flax seeds not only add taste, crunch, and texture to our meals but have been deemed as ‘superfoods’ that provide numerous health benefits. In this post, we will discuss the health benefits of flax seeds as well as simple ways to include them in our daily diet.

Since olden times, the flax plant has been used to make high-quality fabric famously known as linen. Historically, the plant has also found use in the making of ropes, sheets, etc and also wood-finishing products. The Latin name of the plant, Linum usitatissimum, literally means the plant with the maximum use. 

Ways to add flax seeds to your daily diet

Flax seeds are a great addition to dishes, thanks to their texture, crunchiness, and nutty taste. They really add to the flavour of your common food items, thus making them tastier, healthier, and more nutritious.

You can roast whole flax seeds and use them as garnish

garnish your granola and yogurt or oat bowls with roasted flax seeds

You can easily roast Flax seeds in a non-stick pan without any added oils or fat. Alternatively, if you’re using a different pan or dish, you can add just a hint of ghee (clarified butter) or virgin olive oil and roast them in an open pan with continuous sauteing on medium heat for a few minutes till they get slightly darker.

You can also roast them in an OTG oven for ten minutes at 350 degrees Fahrenheit. After that, you can use them as a garnish in your overnight soaked oats, salads, smoothies, granola bowls, baked goods such as bread and cookies etc. 

It’s best to grind the flax seeds into a semi-fine powder

roasted flax seeds and then ground into a semi-fine powder

Nutritionists suggest that ground flax seeds are better as they are easier to digest. Grinding them to a powder increases the bioavailability of the nutrients, thus increasing the health benefits of flax seeds. 

Add ground them to a variety of dishes while cooking

Adding omega-3 rich seeds to recipes for more nutrition

While cooking lentils, pulses, soups, etc. – you can add a couple of teaspoons of ground flax seeds. This will increase the nutritive value of the dish. It’s a simple way of introducing them into your diet to start receiving the full health benefits of flax seeds. You can also add them to vegetable or meat patties, or even the masala of the simple dry sabzis you cook at home.

The many health benefits of flax seeds

Flax seeds are good for your heart

health benefits of flax seeds include an improved heart health

Flax seeds are rich in plant-based Omega-3 Fatty acids, particularly ALA. ALA has been proven to help with heart health and blood circulation in the body. It fights bad (low-density) cholesterol which narrows arteries and causes blockages in the blood vessels.

Hypertensive people (those suffering from high blood pressure issues) can get immense health benefits from flax seeds as well. The high fiber content in them helps reduce cholesterol levels, improve blood circulation, lower the risk of heart disease, and lower high blood pressure.

Flax Seeds help you stay active and healthy

a jar overflowing with superfood linseeds

Flax seeds may help manage your blood sugar levels. As a result, you have lower sugar cravings and can stay energetic for longer periods without feeling a slump. Apart from that, flax seeds are high in nutrients such as protein, copper, thiamine, magnesium, phosphorus, and also iron and folate in small quantities too.

Flax Seeds are great for your digestion and maintaining a healthy weight

superfoods flax seeds are great for your gut health

 Studies show that the fiber in flax seeds, when added to eatables and dishes, helps you feel fuller longer and provides slow, sustained energy throughout the day. This helps reduce excess food cravings and thus, helps you manage your weight and obesity levels. 

The high amounts of fiber are one of the greatest health benefits of flax seeds. It helps with your bowel movements, helps with stool health, and manages your digestion. This slow release of energy into your bloodstream is what reduces excessive food cravings and maintains blood sugar levels – thus helping with your fitness goals.

Flax seeds may help lower the risks of cancer

One of the popularly known health benefits of flax seeds is their richness in lignans, a plant-based compound that helps in the treatment of cancer. Lignans may help reduce the formation of tumours and growths that have a chance to turn cancerous. In fact, consuming flax seeds can boost the production of lignans considerably. This is especially beneficial for women with a risk of breast cancer after menopause.

What other ways do you add flax seeds into your diet? Let us know in the comments below! You can read more about the benefits of flax seeds in another one of our blog posts here.

The Milkbasket grocery shopping app brings you flax seeds from a variety of brands and in various packaging sizes. Order them online on the Milkbasket app and get them at your doorstep by 7 AM!


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