Health Benefits Of Flaxseeds And Its Recipes

Flaxseeds are mainly consumed to get sufficient amounts of fibre and healthy fats, which are great for overall health.

Flaxseeds are a super food which provides ample health benefits in 1 spoon and is also very helpful for people who want to lose weight. 

Flaxseeds were primarily grown in Egypt and are now produced throughout the world. The taste of the seeds is nutty and has a crunchy texture to them.

Mostly the flaxseeds are consumed after roasting, as it is believed that raw flaxseeds contain some toxins which get destroyed after heating.

There are various ways to incorporate it to boost the dish's nutritional value.

Table Of Content

1. Nutritional Value Of Flaxseeds

2. Health Benefits Of Flaxseeds

3. Flaxseed's Recipes

4. Dietitian's Recommendation

5. The Final Say

6. FAQs

Nutritional Value Of Flax Seeds

Here is the nutritional value of flax seeds per 100gm

Health Benefits Of Flaxseeds

1. Controls Blood Sugar In Diabetes

According to National Center for Biotechnology Information (NCBI), studies show that flaxseed lowers blood sugar levels.

The gel-like fibre in the flaxseeds keeps the blood glucose level in check and prevents it from soaring. 

Preliminary studies has also shown that eating flaxseeds can delay the onset of diabetes mellitus. It contains a compound called SDG that reduces the risk of medical conditions like type 1 diabetes.

2. May Prevent Cancer

The omega 3 fatty acid in flaxseeds contains anti-inflammatory properties, which help boost immunity and fight cancer-producing cells. Lignans in flax seeds prevent causing cancer tumours.

The seeds' alpha-linolenic acid (ALA) decreases pro-inflammatory compounds in the body

3. Improve Digestion

The fibre content in the flaxseed keeps the bowel system smooth by adding bulk to the stools and protects the linings of the gut by reducing inflammation and aiding constipation.

4. Boost Weight Loss

A study by NCBI shows that omega-3 may suppress appetite and improve satiety – and this may help in weight loss. The lignans tend to enhance metabolism, which burns the fat faster and results in weight loss. 

Also, studies has shown that flaxseeds can increase fat excretion, decreasing the body's fat content. This may promote weight loss.

5. Reduce Hypertension And Heart Issues

The potassium content in the flaxseed lowers blood pressure, which can cause cardiovascular issues like heart attack and stroke. Also, the omega-3 fatty acids lower the triglycerides and LDL in the body and increase HDL.

6. Good For Pregnant Women

Flaxseeds provide calcium, iron and other minerals required during pregnancy to have a healthy body for both mother and the baby. Also, the fibre in the flaxseeds treats constipation.

7. Reduction In Hot Flashes In Women

According to a study, hot flashes were reduced by 57% in menopausal women when they added flaxseed to their diet.

Although proper guidance from the doctor and nutritionist should be taken before taking flaxseeds for women with postmenopausal symptoms.

Flaxseed's Recipes 

1. Flax Seeds Raita

Ingredients

1. Flaxseeds- 1 tbsp

2. Curd- 100gm beaten

3. Black salt- for taste

4. Sugar- 1/8 tsp

5. Mint leaves chopped- 3-4 

6. Salt to taste

7. Cumin seeds powder- ¼ tsp

8. Grated bottle gourd- ¼ cup

Preparation Method

1. Take a pan, add the grated bottle gourd and ¼ cup water and cook the bottle gourd until the water evaporates.

2. Take another bowl and add the beaten curd, black salt, salt, cumin seeds powder, chopped mint leaves and sugar and mix well. Then add a cooked bottle of gourd to it. 

3. Now let it cool, and then add flaxseeds while serving.

2. Flaxseeds Shake

Ingredients

1. Flaxseeds- 1.5 tbsp

2. Chopped banana and strawberry- ½ cup

3. Almond milk- 1 cup

4. Sugar/honey- 1 tsp

Preparation Method

1. Blend flaxseeds into powder first, then add almond milk and sugar/honey and blend well 

2. Now add the chopped banana and strawberry and blend well until smooth. Serve it chill.

3. Flaxseeds And Garlic Chutney

Ingredients

1. Flaxseeds- 1/3 cup

2. Garlic cloves- 5-6 cloves

3. Salt for taste

4. Lemon juice- ½ tsp

5. Dry red chilli- 2 big

6. Cumin seeds- roughly crushed ½ tsp

Preparation Method

Blend the garlic roughly in a mixer, add red chilli, flaxseeds, salt, lemon juice and cumin seeds and blend well again and make a smooth chutney.

You can store this chutney for about a week in an air-tight jar.

Dietitian's Recommendation

Flaxseeds are good for hair. They helps to improve the elasticity of the hair and reduce hair fall. The omega-3 fatty acids in flaxseeds keep the skin moisturised and youthful by reducing the signs of ageing. Also, it keeps the skin issues like fine lines, spots and blemishes away. You can sprinkle flaxseeds on salads for the crunch. Also, you can add it to peanut butter toast for fibre.

-Dietitian Akshata Gandevikar

The Final Say

There are ample flaxseed benefits which treat many health issues, like diabetes, cancer, hypertension, and other cardiovascular problems. Incorporating flaxseeds is for great health and better functioning of the whole body.

FAQs

1. Do flaxseeds contain any side effects for pregnant women?

No, there are no side effects of having flaxseeds for pregnant women.

2. Do flaxseeds make you gain weight?

Flax seeds are low in calories and sugar, which helps to lose weight. They are not beneficial for weight gain.

3. Is flaxseed good for hair?

Flaxseeds are a rich source of vitamin B, promoting healthy and stronger hair.

4. Can flaxseeds be eaten raw?

Raw flaxseeds contain toxic compounds that can hamper health, so better to consume roasted flaxseeds.

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