Flaxseeds, scientifically known as Linum usitatissimum, are tiny, crunchy seeds with a nutty taste. Their color ranges from deep brown to light yellow when mature. They contain proteins, omega-3 fatty acids, antioxidants, and minerals.
There are several ways to prepare the seeds, and you can find one that suits your recipes or needs. You can consume them as condiments to your meals, such as by adding them to your breakfast smoothie, sprinkling them on your pancakes, or grinding them into your pancake batter. You can also add them in when baking cookies, cakes, breads, or muffins.
Later, we will discuss different ways you can enjoy your flaxseeds. For now, let’s explore the amazing benefits of consuming these seeds.
Health benefits of flaxseeds
Flaxseeds are rich in nutrients
They contain nutrients such as protein, fiber, vitamins, minerals, and omega-3 fatty acids. One tablespoon will provide you with 1.3 grams of protein, 2 grams of fiber, 2 percent of the daily value of iron, 2 percent of folate, 3 grams of fats, and 10 percent of the daily value of thiamine. They also contain 9 percent copper, 3 percent zinc, and 7 percent of the daily value of magnesium.
Therefore, they are a good source of nutrients required for proper brain development and they also boost immune health. The significant amount of fiber promotes gut health and helps alleviate constipation by encouraging proper bowel movements.
Help regulate blood sugar
Flaxseeds may also help lower and regulate blood sugar in type 2 diabetes. They contain soluble fibers, which slow the rate of food absorption, thus lowering blood sugar.
Their consumption can also decrease the risk of insulin resistance. This is according to a review of studies among people with and without diabetes.
Contain cancer-fighting properties
In vivo (animal) and in vitro (test tube) studies suggest that flaxseed consumption can protect against lung, blood, colorectal, and skin cancers. Flaxseeds contain plenty of lignans, compounds believed to possess cancer-fighting properties.
The seeds contain 75-800 times more lignans compared to other plant sources. Consumption of these magical seeds may also lower the risk of breast cancer among post-menopausal women.
Lower blood pressure
According to a clinical trial, people with high blood pressure who consumed four tablespoons or 30 grams of flaxseeds daily for six months significantly reduced blood pressure and cholesterol.
The high amount of fiber in flaxseeds binds to bile salts before they are excreted from the body. More cholesterol is then pulled from the blood to the liver to replenish the bile salts resulting in low cholesterol and blood pressure.
Promote cardiovascular health
The seeds are packed with alpha-linolenic acid, one of the three main omega-3 fatty acids. Omega-3 fatty acids are primarily found in fish and flaxseeds, and they help maintain a healthy heart by providing good cholesterol.
According to a study on 8,866 people, alpha-linolenic acid, an essential amino acid, reduced cholesterol levels and lowered the risk of heart disease and type 2 diabetes.
Side effects of flaxseeds
Flaxseeds are generally safe for consumption by most adults and children. Still, it’s important to consume them responsibly.
Eating too many can cause frequent bowel movements or may lead to diarrhea. It can also cause nausea, bloating, gas, and stomach aches.
In some people, flaxseeds and flaxseed oil may also cause allergies. Symptoms of allergies may manifest with itching, swelling, and redness upon ingestion. If you notice any allergic reaction after ingesting either of these, discontinue use and see a doctor immediately.
How to prepare different delicious flaxseed meals
As mentioned, you can enjoy your flaxseeds during breakfast by sprinkling them over your cereal in the morning, adding them to your smoothies, or adding them to your parfaits.
You can also consume them in salads using flaxseed oil to make salad vinaigrette or sprinkling whole flaxseeds over your green salad. They can also be a great addition to protein salads such as tuna, chicken, or egg.
They can also be baked with bread, cakes, cookies, and muffins. You can further mix flaxseeds with nuts, such as almonds, crushed walnuts, and chestnuts.
Lastly, ground seeds can be added to soups for a nutty flavor and crunchy taste.
Health tip: Note that whole flaxseeds are much more beneficial than flaxseed oil because of the fiber they contain.
