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Tiny yet mighty, flaxseeds are nutritional and packed with Omega-3 fatty acids, fiber, and lignans that not only support heart health and digestion, but reduces inflammation in the body. With a subtle nutty flavour, flaxseeds also make for a great and versatile addition to your diet. With the numerous health benefits of flaxseeds, incorporating them in your meals is also quite easy! Blend them into smoothies, sprinkle over oats, or just bake them into breads and muffins for a nutritional as well as delicious meal. Whether whole or ground, flaxseed benefits are plenty! Here’s all you need to know about how flaxseeds offer you a simple path to better health.
Health benefits of flaxseeds
Discover an essential breakdown of the top flaxseed power benefits and what makes these tiny seeds deserve a place in your regular diet-
1. Rich source of Omega-3 fatty acids
Flaxseeds are one of the best plant based sources of omega-3 fatty acids that is essential to support heart health and cognition. Omega-3s also help reduce inflammation, improve circulation, and may even lower the risk of chronic diseases such as heart disease or stroke. So, for all of you out there who are vegetarians or have adopted a vegan lifestyle, flaxseeds offer an excellent alternative to fish oil.
2. Natural source of plant based protein
Containing a good amount of high quality, plant based proteins, flaxseeds are a great addition to vegetarian or vegan diets. One of the top flaxseeds power benefits, the protein content helps in tissue repair, muscle health, and immune function. Including flaxseeds in your diet helps to keep you full and satisfied.
3. Supports hormonal balance
One of the great flax seeds benefits for females is that due to their phytoestrogen content, flaxseeds help in regulating hormone levels. As a part of the flax seeds benefits for females, they are also believed to reduce the intensity of menopausal symptoms, regulate menstrual cycles, and support hormonal balance naturally.
4. Loaded with antioxidants
One of the richest sources of lignans, which are compounds with powerful antioxidant and estrogen-like properties, the health benefits of flaxseeds help combat oxidative stress, protect cell damage, and may even reduce the risk of hormone related cancers as a part of flax seeds benefits for females.
5. Helps manage blood sugar levels
The soluble fibre in flaxseeds slows down the release of sugar into the bloodstream, which helps to control blood sugar spikes. One of the major health benefits of flaxseeds, they are especially effective for people with diabetes or those who are trying to maintain steady energy levels throughout the day.
Ground or whole flaxseeds: Which is better?
Generally speaking, ground flaxseeds are better as compared to whole ones. This is because as a part of the ground flaxseeds benefits, they can be digested easily and allows your body to absorb the full range of nutrients that it has to offer. Whereas, on the other hand, whole flaxseeds often pass through the digestive system intact, and as a result you tend to miss out on many of its benefits. Ground flaxseed benefits are the best option for maximum nutrient absorption, so it is best to purchase pre-grounded ones or you can grind them fresh at home as well.
Easy ways to add flaxseeds to your diet
Discover some easy and simple recipes which would make flaxseeds a part of your daily diet for a healthier lifestyle-
1. Flaxseed and berry overnight oats
A nutrient packed bowl of goodness, flaxseed infused overnight oats recipe is a great way to start your day. Rolled oats are soaked in almond milk, and then layered with antioxidant rich berries and sprinkled generously with ground flaxseeds. A mixture that is made to rest overnight, this way the flaxseeds are able to absorb all the liquid, and form a satisfying, pudding-like texture.
2. Chewy flaxseed banana breakfast cookies
This breakfast cookie recipe is made by combining bananas with oats, ground flaxseed, and a touch of cinnamon. All this creates a naturally sweet and guilt free treat that is perfect for busy mornings, and even works as the perfect snack for every time that you feel the hunger pangs.
3. Flaxseed muffins with apples and walnuts
Loaded with whole grains, apples, walnuts and flaxseed, these muffins deliver a burst of texture and flavour in every bite. Moist and wholesome, these muffins can be naturally sweetened with applesauce or a touch of honey as well.
4. Tropical flaxseed smoothie
Prepared with frozen mango, pineapple, banana, and a splash of coconut water that is blended into a vibrant golden drink, enriched with ground flaxseed, this smoothie has a subtle nutty undertone and is packed with fibre.
How much flaxseed should you consume daily?
To reap the health benefits of flaxseeds, it is best to consume 1-2 tablespoons of ground flaxseeds daily. Since flaxseeds are high in fibre, you should start with smaller amounts and gradually increase the proportions to avoid digestive discomforts.
For maximum freshness, store the ground flaxseed in an airtight container in the refrigerator to prevent oxidation.