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Flax Seed

8 Easy Ways to Include Flax Seeds in Your Diet

Flaxseed may look unimpressive at a first glance, but these small seeds are a great opportunity for adding the right amount of nutrition to your diet. Full of fibre and heart-healthy omega-3 fatty acids, flaxseeds can provide you with several health benefits. Research shows that eating flaxseeds regularly can drastically improve your overall health and well-being. But before reading about the ways to include flaxseeds in your diet let’s know more about its history, origin and health benefits.

What Is Flaxseed and Where Did It Come From?

Flax, also known as, common flax or linseed is a plant called Linum usitatissimum which was first grown in Egypt and is now cultivated all around the world. Before terming flaxseed as a super seed, it was primarily used to create textiles known as linen. It was traditionally used for bedsheets, underclothes and table linen. The stem of the flax plant has two to three times more strong fibers than the cotton fibers. Furthermore, flax fibers are naturally smooth and straight and thus Europe and North America both depended on flax for plant-based cloth until the 19th century when cotton overtook later!

Flaxseed also comes in two varieties/colors – brown and yellow/golden. Both flax seeds have similar nutritional characteristics and very high amounts of Omega-3 fatty acids. However, brown flax seeds are consumed more readily than yellow ones.

Types Of Flax Seeds

What Is the Nutritional Value & Health Benefits of Flax Seeds?

Flax seeds are 7% water, 18% protein, 29% carbohydrates, and 42% fat. Flax seeds are known to contain high levels of dietary fiber, several B Vitamins, and dietary minerals. They are especially rich in thiamine, magnesium and phosphorous.

Health Benefits

  • Digestion: Due to high fiber content, consuming flaxseeds can help with various digestive problems such as constipation and gut health.

  • Weight Management: The high fiber content found in flaxseed help you feel fuller for a longer period of time and thus supports weight management.

  • Heart Health: One of the biggest benefits of flaxseed is that they are a rich source of Omega-3 fatty acids which reduces the risk of heart-related problems.

  • Lowers Bad Cholesterol: With the presence of high fiber and lignan content in the flaxseed, it helps to reduce bad cholesterol in the body.

  • Skin Health: Flaxseed are a good source of antioxidants that help support skin health. Also, it is a rich source of fatty acids that help in keeping the skin moisturised and smooth.

  • Regulates Sugar Levels: Consuming flaxseeds regularly improves blood sugar levels and thus it is super beneficial.

The majority of people find the concept of eating flaxseed quite boring or distasteful! However, it is not as awful as it sounds. Flaxseeds have a toasted, nutty flavour that is similar to walnuts. Though not everyone finds it to their liking.

Here are some delicious ways to incorporate flaxseed into your everyday diet:

Ways to consume Flax Seed

  1. Salads: This dish always gives us a lot of room to explore new elements. Adding a spoonful of flaxseed to your salads will not only enhance the taste but also give a boost to your health.

  2. Smoothies: They make a yummy start to your day. Grind a spoonful of flaxseeds along with your breakfast smoothies and you won’t even realize it!

  3. Parathas: Add some flaxseeds to your paratha stuffing and enjoy the crunchy and nutty flavour of the seeds.

  4. Baked Items: From bread to muffins to cakes, adding flaxseed to your baked goods will make your recipes stand out! In fact, flaxseeds have natural oil content so you can cut down on the oil you use for baking.

  5. Brownies: Flaxseed is very similar in taste to walnut. Hence, it makes a great substitute for brownies and your brownies will turn out moist and dense in texture and flavour.

  6. Morning Cereals: Sprinkle some flaxseeds in your cereal bowl for all round nourishment. It tastes amazing with bananas and oatmeal.

  7. Energy Balls: You can combine flaxseeds with other nuts, dates and chocolate to make yummy energy balls and eat them daily for appropriate nourishment.

  8. Snack: Just eat two to three spoons of flaxseed after meals and enjoy the magic of good health.

So go ahead and try these amazing ways to infuse some flaxseed in your diet and reap the benefits of this healthful seed today!