FLAX SEEDS- Health Benefits, Nutrients, Uses, dosage and Types

Flax seeds are the healthiest seeds on the planet containing almost everything that our body demands.

It is a rich source of Omega-3 fatty acids, dietary fiber, protein, and minerals like potassium, sodium, and magnesium. It contains a lot of antioxidants, lignans, and essential fatty acids.

Flax seeds are highly beneficial due to which they are available in many forms such as oils, pills, capsules, powder, and even flour.

If you take a look at the nutritional profile of flaxseeds you won’t ever hesitate to call it the healthiest food on the planet.

Flax seeds benefit you in unlimited ways and are recommended by a lot of doctors and health enthusiasts.

We normally never realize how necessary it is to add something healthy to our diet unless and until we suffer from certain deficiencies or health issues.

Always remember precaution is better than cure.

Read the article completely to know that how consuming flaxseeds on a daily basis would affect you, and my personal experience after consuming it for 2 years.

Flaxseed Nutrition

Have a look at the nutritional table of flaxseeds. Flaxseed nutrition is what makes it so healthy.

Amount per serving – 10 grams

Calories in flax seeds: 40

Protein: 1.8 grams

Carbs: 2.6grams

Fiber: 2.4 grams

Total fat: 3.5 grams

Saturated fat: 0.7 grams

Monounsaturated fat: 0.9 grams

Polyunsaturated fat: 2.6 grams

Omega-3 fatty acids: 2,558 mg

And flax seeds are highly rich in Vitamin B and Magnesium

How can flaxseeds benefit us?

Flaxseeds will definitely benefit anyone who consumes it on a regular basis. Frankly speaking about myself, I had a lot of issues with my skin and hair. I faced heavy hair falls due to the deficiency of Omega-3 fatty acids.

Doctors recommended an Omega-3 supplement but I was fortunate enough to find a powerful alternative and that was flax seed.

Since then I started consuming ground flax seeds and I am consuming it to date. I never expected such mind-blowing results, just after 3 months of using grounded flax seeds, I found my hair fall gradually stopped and the quality of my hair became incredibly awesome.

Not only my hair but even my skin became glowing and free from dark circles.

Believe me, friends, flax seeds are a real blessing not only for the skin and hair but for the entire body. It boosts health and makes our body more resistant.

Flaxseeds can make you sexier than ever and too internally as well as externally, they make your skin look perfectly sexy and even your hair.

How to consume flaxseeds for maximum benefits

It is recommended that you mix 2 tablespoons of ground flaxseeds in a glass of water, and then consume it. This technique ensures that the complete nutrition of the flaxseeds.

You can also mix grounded flax seeds with yogurt.

What is a flaxseed meal?

A flaxseed meal is nothing but grounded flaxseeds which can be used to make smoothies and can be consumed in between meals.

6 Worth knowing Health Benefits of Flaxseeds

Flaxseed is a nutrition powerhouse that has got several health benefits. Although there is not much scientific evidence for the benefits of flaxseeds traditionally it has been used for years.

Flaxseeds are given very high importance in Ayurveda as flaxseeds have served as ayurvedic medicine for thousands of years.

1. Flax seeds are rich in omega-3 fatty acids

Omega 3 fatty acids are extremely essential for our body and give us unlimited health benefits. A deficiency of omega 3 can lead to a lot of health issues like dry skin, brittle hair, excessive thirst, etc.

A lot of people are Omega 3 deficient as the diets they take are not capable of giving the daily required amount of Omega-3s. Flaxseeds are rich in high-quality Omega 3 fatty acids.

2. Flax seeds help in preventing constipation

Flax seeds also known as alsi seeds are rich in fiber. Just a single tablespoon of alsi seeds contain whopping 2.7g of fiber.

Flax contains both the soluble(20-40%) and insoluble(60-80%) types of fiber which together increases the stool frequency and makes the stool softer.

This ensures regular bowel movements and also cures problems such as gas and bloated Stomach.

3. Flax seeds enhance our skin and hair

Flax seeds are a boon for our hair and skin, being the richest vegetarian source of omega 3 ALA (Alpha-linolenic acid). Alsi seeds moisturize our skin and hair internally.

The ALA also prevents dandruff and drying up of the scalp, it regulates hair growth and strengthens the hair follicles.

Flaxseeds are also rich in vitamin E that nourishes the scalp and the skin deeply.

4. Helps to fight cancer

The incredibly healthy Omega 3 fatty acids prevent the growth of the cancerous cells.

Flaxseeds also contain one of the healthiest nutrients called lignin that has been found to control cancer.

Lignins protect our body against a variety of cancers and even some other diseases.

5. Boosts cardiovascular health

Again the omega-3 fatty acids are even very healthy for the heart. The lignins found in the flaxseeds help in regulating a healthy heart.

The fiber in flaxseeds helps lower cholesterol and promotes great cardiovascular health.

The essential oils of flaxseed prevent avoiding many heart risks.

6.Aids in diabetics

Flaxseeds are considered amongst the best foods that aid in controlling diabetes. They help to manage blood sugar levels.

Flaxseeds are rich in fiber which is why they have a low glycemic index. Low glycemic foods are found to control sugar levels in the blood.

A group of diabetic people regularly consuming flax for a few months observed a significant drop in sugar levels and cholesterol. They were also able to get relief from their swollen feet issues which are really common during diabetes.

It is believed that flax seeds are able to improve insulin sensitivity.

Golden flaxseeds vs brown flaxseeds

Generally, there are two different varieties of flaxseeds that are grown in different regions around the world. Golden flaxseeds are mostly cultivated in the prairies of North Dakota. Whereas, brown flaxseeds are typically grown in countries like India, USA, Canada, etc.

If you talk about the difference between the two then there is no major difference in the nutrient profiles. Both of them are quite similar in nutrition. The main difference is only in the coat of their color and the taste that they deliver.

Brown flaxseeds deliver a strong tasty nutty flavour, unlike the golden flaxseeds which tastes very light.

Why ground flaxseeds are better than whole flaxseeds

When you consume whole flaxseeds you miss out on the soluble fiber due to its hard outer shell. There ground flaxseeds are always preferred over whole flaxseeds.

Therefore if you ask any health expert “that how to eat flaxseeds? “He would always recommened you to consume flaxseeds after grounding it.

How much flaxseeds per day should I be consuming?

You can consume anywhere from 40-50g of grounded flaxseeds each day. That is 3-4 tablespoons a day. It is advised that you consume 1 tablespoon of flaxseeds 3-4 times a day.

The Conclusion

Flaxseeds are one of the most powerful health boosters, that give you some of the most required benefits. They are rich in nutrients like antioxidants, vitamins, minerals, and fatty acids.

These densely packed seeds when consumed in the ground powder will give maximum benefits. It has a tasty nutty flavor and is rich in protein.

Adding flaxseeds to your diet on a daily basis would be the wisest decision in 2019.

To buy the best quality flaxseeds online click here.

You can also read about Flax seeds in Hindi

Pragat vyawahare

This is Pragat Vyawahare a microbiologist, nutritionist and the founder of Healthysab

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