6 Amazing Health Benefits Of Flax Seeds & How To Consume?
Posted on February 13 2021
taying healthy requires you to create a healthy dietary and fitness regimen that you can continue with. Flax seeds are one of the finest plant-based foods out there that one can add to a healthy dietary regimen.
It’s no wonder if you begin reading this blog with a feeling, how can something so small be so healthy? The size of the seeds will make you think that way, but trust me, by the end of reading this blog, you’ll be of a totally different opinion and will be looking to use flaxseeds every chance you get…
HISTORY OF FLAX SEEDS
Flax seed is one of the oldest crops that have been cultivated since the beginning of civilization. Flax seed is the seed of an annual flowering herb, which is a member of the Linaceae family. The Latin name of flaxseed, Linum usitatissimum means ‘very useful’. Originating in Mesopotamia, the flax seeds were cultivated since 5000Bc principally for the fabrication of cloths and papers. Historically, flax seed was primarily used as a laxative, because of its high content of fiber. Today, flax seed is grown as a functional food crop in India, China, United States, Ethiopia and Canada. In the last two decades, flax seeds have been the focus of interest and research information on the effects of dietary flax seed has increased dramatically.
TOP 6 HEALTH BENEFITS OF FLAX SEEDS
FLAX SEEDS ARE GOOD SOURCE OF PROTEIN & ARE INCREDIBLY NUTRITIOUS
For those looking for a plant-based way to get their protein in for the day, flax seeds would be the right choice. Protein in flaxseeds is quite high among plant foods, with nearly 4g per 20g serving. The tiny little seeds are incredibly nutritious and make a major contribution to daily nutrition. Flax seeds serve as a good source of minerals especially, potassium, magnesium, zinc, iron and contain low amounts of sodium. Flax seeds also contain small amounts of water-soluble and fat-soluble vitamins.
FLAX SEEDS ARE ENRICHED WITH ANTIOXIDANTS
Oxidative stress is a common cause for a wide variety of health issues. Flax seeds are high in lignans, a type of antioxidant that can help fight off oxidative stress and inflammation that occurs due to free radical damage. Flaxseeds are a top source of plant-based polyphenols which are touted to offer protection from heart ailments, can fend off premature aging and neurodegenerative diseases. Flax seeds contain about 75-800 times more lignans than grains, legumes, fruits and vegetables. If you’re suffering from joint pain or inflammation, adding flax seeds in the daily diet can help you to get rid of substantial joint inflammation and pain.
FLAX SEEDS ARE GOOD SOURCE OF FIBER
Most of us don’t nearly eat enough fiber, the average adult should intake 25-30g of fiber per day. Flax seeds can help us meet the recommended amount of fiber by providing about 27-30g of fiber per 100g serving. The good source of fiber can help promote better intestinal health. The soluble fibers in flax seeds combine with water to form a gel-like consistency that slows the emptying of the stomach, which leads to increased feelings of fullness and helps avoid hunger pangs. Soluble fibers help in blood sugar stabilization and lower LDL cholesterol levels in the blood. The insoluble fibers add bulk to stool, improve bowel movements and helps avoid constipation.
FLAX SEEDS BENEFIT HEART HEALTH
The exceptional benefit to flax seeds is the fact that they contain good fats. One of the best ways to prevent heart ailments is to eat a diet low in fat, enriched with good fats and avoiding foods rich in saturated fats and trans fats. Flax seeds contain zero cholesterol, no sugar, are a rich source of polyunsaturated fatty acids. Flax seeds are rich in omega-3 fatty acids like alpha-linoleic acid (ALA) and linolenic acid (LA). Omegas help lower blood pressure, improve circulation and have anti-inflammatory effects. A good amount of fiber in flax seeds bind cholesterol, eliminate it from the body, thereby lowering cholesterol levels in the blood.
FLAX SEEDS ARE VEGAN SOURCE OF OMEGA
One of the primary health benefits of flax seeds owes to its rich source of essential fatty acids, like omega. Our body does not produce omega-3s on its own, so you have to get them from foods like fish or through supplements. Flax seeds serve as an alternative source of omega for non-marine food eaters. Flax seeds contain a mixture of fatty acids, it is rich in polyunsaturated fatty acids, particularly α-Linolenic Acid, the essential omega-3 fatty acid, and linoleic acid (LA), the essential omega-6 fatty acid. Omegas function as antioxidant, help curb inflammation, fight depression, anxiety and support general health.
FLAX SEEDS MAY PROMOTE WEIGHT LOSS
Flax seeds may be able to help with your weight loss efforts due to its rich fiber content. With its good fiber content, flax seeds help fill you up at meals and keep you full for longer periods of time. When you feel full and satiated, you are more likely to avoid cravings and not overeat, which dramatically reduces your calorie intake. If you end up taking fewer calories over the course of time, you’ll be able to reduce weight. The low glycemic index seeds are gluten-free which makes them the ideal choice for those wanting to manage or lose weight. If you tend to snack in between meals and you want to lower your food consumption, then flax seeds are great for controlling your appetite.
HOW DO FLAXSEEDS TASTE LIKE?
Like many seeds, flaxseeds have a slightly mild, nutty flavour, with a crisp texture which makes them ideal for adding to both sweet and savoury foods. One good advantage is children and picky eaters may not notice little flaxseeds when added to their favourite foods in small amounts.
HOW TO STORE FLAX SEEDS?
Flaxseeds are sensitive to heat and sunlight and have a reputation of spoiling quickly. The best way to store flaxseed is in an air tight pouch or in an air tight container in the freezer.
In case, you prefer to use the ground flaxseed, the best way to store them would be in the freezer, which will keep the ground seeds from oxidizing and losing its nutritional potency.
5 INCREDIBLY EASY WAYS TO USE FLAXSEEDS
SPINKLE ON YOGURT
Sprinkle a tablespoon of flaxseeds either whole or in ground form on yogurt to make your regular yogurt feel crunchy, and nutritious.
NUTRITION PACKED SALAD DRESSING
Flax seeds provide stout amounts of minerals such as magnesium, iron, and potassium. Swirl a tablespoon of ground flax seeds into favourite salad for a nutrition-packed boost.
BLUEBERRY FLAXSEED SMOOTHIE
Blue-berry flax superfood smoothie is one of the most-nutrient packed smoothie ever. Blend up a tablespoon of flax seeds with blueberries, strawberries and almond milk for a refreshing, fiber-packed, protein-packed smoothie.
BOOST YOUR SOUPS
Swap out part of the butter or cream what you use in soups with 2 tablespoons of ground flax seeds to create velvety, nutty finish in soups. For a finishing touch, add a dash of whole flax seeds on top for a pop of colour and crunch.
MAKE A HEALTHIER SPREAD
Flax seeds like sunflower seeds have enough healthy fats to create a creamy, buttery spread. The taste of ground flax seed may not find you very appealing, in that case, you can mix ground flax seeds to your favourite peanut butter and use as a healthier spread on bread.
WHERE TO BUY FLAX SEEDS
The best flaxseeds to buy would be the whole flaxseeds with the outer shell. The outside shell in whole seed appears to keep the fatty acids inside well protected. I’d suggest you to pick the organic certified flaxseeds from the renowned seller to ensure the product you are buying is 100% safe and free from any kind of harmful substances. (*If you want to use them in ground form, grind them yourselves at the time you’d want to consume).
AS-IT-IS flax seeds are 100% natural, organic, one of the best functional foods especially suitable for those allergic to soy, nuts and gluten.
I’m sure you must now be thinking, it’s time we stock our pantry with these tiny bundles that supply a wealth of health benefits…
No one’s diet is ever going to be perfect, it’s just about switching to healthy eating habits and trying to find the nutritional balance…
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