How to eat flax seeds

How to eat flax seeds

Increased awareness about a healthy diet has been the main reason for the reinventing of many traditional foods and knowing the healthy side of it. And Flax seed is one among them, recently it has gained a lot of attention for its various health benefits. You can add a tablespoon of flax seeds to your diet on a daily basis. Flaxseeds are high in some of the most important and basic nutrients that our bodies require. Such as high in fibre, protein, magnesium, calcium, phosphorus, and lignan, as well as other nutrients and minerals. It has been used to treat many disorders such as heart disease, diabetes, hypertension, and neurological disorders as well and defend your body from many diseases. To gain more knowledge about flaxseed and its benefits go through the blog below.

 

Health Benefits of Flax Seeds

What is flaxseed good for?

Flaxseed is healthy and rich in nutrients, it helps in weight loss, improves digestive health, promotes healthy skin, increases hair growth, etc. Flaxseed is one plant-based superfood that benefits in many different ways. To know more benefits in detail go through the below section.

Flaxseed health benefits

The whole plant of flaxseed is useful for so many purposes. Flaxseed contains very nutritious oil which is edible after its refining.  Its stem yields good quality fiber that gives high strength and durability. And flaxseed also serves as a natural remedy for many disorders as mentioned below.

Cardiovascular Disease

Flax seed has been researched as a possible treatment and preventive measure for cardiovascular disease. The anti-inflammatory properties of lignans and Omega 3 polyunsaturated fats found in flaxseed are thought to be the primary contributors.

Diabetes

Several mechanisms have been proposed for flaxseed’s action in lowering cancer risk. In general, the strongest evidence is related to the action of its bioactive compounds, which reduce tumor proliferation and progression. According to the current research, there are strong indications that flaxseed has bioactivity for cancer prevention, particularly breast cancer prevention.

Female Hormonal Health

Numerous research has been conducted to investigate the effects of flaxseed or its bioactive ingredients on postmenopausal women. And Studies as proved that Flaxseed has also been shown to protect against menopausal symptoms and enhance the women’s quality of life as well as the frequency and severity of hot flashes.

Flaxseeds nutrition facts

Flaxseed has superfood and functional food properties due to its high levels of alpha-lenolenic acid, lignans, high protein quality, phenolic compounds, and soluble fiber. Flaxseed also contains dietary fiber and protein and has been identified as one of six nutraceuticals. Flaxseeds are becoming an increasingly popular addition to the diets of many health-conscious consumers due to their high concentration of omega-3 fatty acids.

Protein in flax seeds

It contains approximately 21% protein on average. The major proteins are globulin (26-58%) and albumin (20-42%). The amino acid content and nutritional value of flaxseeds are comparable to that of soya proteins, which are high in arginine, aspartic acid, and glutamic acid. The high cysteine and methionine content boosts antioxidant levels, which aids in cancer prevention. 

Ground flaxseed vs flaxseed meal

  • Flaxseed meal is a light-colored textile fiber derived from the flax plant.
  • The Ground Flaxseed on the other hand is just flax seeds that have been processed.
  • Although there is a significant variation between the two, they are nearly the same.
  • There are no significant changes between Flaxseed meal or ground flaxseed.

How much flaxseeds per day?

While there are no particular flaxseed dietary recommendations, 1-2 tablespoons per day are considered a healthy amount. One tablespoon of ground flaxseed has 37 calories, 2 grams of polyunsaturated fat (which includes omega-3 fatty acids), 0.5 grams of monounsaturated fat, and 2 grams of dietary fiber-rich is great to make your day healthy.

Flaxseeds recipe

A tablespoon of ground flaxseed can be added to hot or cold breakfast cereal. When making a sandwich, combine a teaspoon of ground flaxseed with mayonnaise or mustard. In an 8-ounce container of yogurt, combine 1 tablespoon of ground flaxseed. You can also make cookies, muffins, bread, and other baked goods with ground flaxseed.

Also Read: 10 On The Go Breakfast Recipes That Are Great For Busy Mornings

Substitute for flaxseed meal

Flaxseed, also known as linseed, is a nutrient-dense plant. It’s commonly used in vegan and vegetarian cooking as a thickener, binder, or crust. Chia seeds, psyllium husk, and hemp seeds can all be used in place of flaxseed. Flaxseed is high in fiber, making it particularly beneficial to your digestive tract. In this case, psyllium seeds and husks, which are high in fiber, can serve as an excellent substitute for flaxseed.

Conclusion

Nowadays, the majority of the world’s population suffers from a different range of disorders. When it comes to finding natural remedies for such disorders, many traditional foods are reinvented. Flaxseed is one of the traditional foods with the potential to treat a variety of disorders. The incorporation of medicinal plants in the progression of nutritional food products combats the disorders associated with an inactive lifestyle, and they are also safer because they are natural foods with no side effects.

FAQ’s

1. How to eat flax seeds for weight loss?

Combine a glass of water and 1 tablespoon of ground flax seeds. Allow the water to boil for around 2-3 minutes. Turn off the heat and transfer the drink to a cup. To enhance the flavor, add 1 tablespoon lemon juice and 1 tablespoon jaggery.

2. How to eat flax seeds to reduce tummy?

Flaxseeds are not only essential for anyone wanting to lose belly fat, but they are also perfect for anyone who suffers from bloating on a regular basis. The seeds’ high fiber content will keep your digestive tract healthy and prevent bloating.

3. How to eat flax seeds with water?

Add a teaspoon of flaxseeds to a large cup of hot water. Finish with a squeeze of lemon for an additional antioxidant boost. To enhance your metabolism, consume it as first thing in the morning.

4. How to eat flax seeds for hair growth?

Flaxseeds are high in vitamin E, which is beneficial to the skin and hair. The vitamin enhances scalp health by preventing free radical damage. It promotes hair development and slows hair breaking by improving circulation in the head.

5. How to eat flax seeds raw or roasted?

Toxins in unripe and uncooked flaxseed may be dangerous in high concentrations. To get rid of the toxins, toast, cook, or bake the flaxseed.

6. How to eat whole flax seeds?

When you consume flaxseed whole, you get the benefits of both the fiber and the lignans. To reap the benefits of omega-3 fatty acids from flaxseeds, chew them thoroughly or crush them.

7. How to eat chia seeds and flax seeds?

Yes! Consuming chia seeds and flax seeds combined will provide a variety of nutrients. To begin incorporating the seeds into your daily routine, consume one tablespoon of each variety of seeds every day.

8. How to eat flax seeds without grinding them?

The most important thing to remember about flaxseed is that it must be ground before consumption. If you eat the entire seeds, nothing horrible will happen, but our bodies can’t naturally break them down to digest all the nutritional richness contained therein.

9. How to eat flax seeds for glowing skin?

Flax seeds can help you get a more even skin tone. It contains antioxidants and a high concentration of omega-3 fatty acids, which helps diminish scars and make your skin look smoother and more luminous.

Reference

https://thinkindiaquarterly.org/index.php/think-india/article/view/16774/11819

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Snehal Joshi
mugdhaaa@gmail.com

Snehal is a Certified Nutrition Coach by National Academy of Sports Medicine. She is writing about her persuits of Nutrition Science since last 4 years.

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