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The Nutritious Flax Seeds: Health Benefits and Easy Recipes

Chitrangada has nutrition in mind when cooking for her family. Making tasty nutritious food is a skill she has perfected over the years.

Whole Flaxseeds

Whole Flaxseeds

Flax Seeds are loaded with Nutrition

When I was a little girl, I often used to see my grandfather, including Flaxseeds and it’s recipes, Nuts, Moong sprouts, Garlic, roughage, and other healthy options in his regular diet.

He had sound health, no joint pains, or bone related issues, no heart related problems, or hypertension, diabetes etc. and he used to ride his bicycle even at the age of 80 plus.

During those days, there were not many magazines, or the media, to tell you the health benefits of foods, which we eat. But people were aware of the healthy foods, and even though medical science was not as advanced as it is today, they led a healthy and disciplined life.

One possible reason could be, that there were not much junk foods, available in those times. Moreover, people were involved in more physical activities, as compared to the lifestyle nowadays.

This article discusses the health benefits of Flaxseeds, and how it can be consumed regularly. Many interesting and delicious recipes can be prepared with Flaxseed. I am happy to share thode particular recipes, which my grandfather enjoyed.

The excellent source of nutrition: Flaxseeds

The excellent source of nutrition: Flaxseeds

What are Flaxseeds? Why should we include them in our daily diet?

Flaxseeds are tiny brown coloured seeds, which contain high levels of dietary fiber, many Antioxidants, and abundance of micro nutrients, such as the Omega 3 fatty acids. As such, it can be very beneficial for Vegans, who do not consume fish, in particular.

Health Benefits of Flaxseeds:

1. Cardiovascular diseases, or diseases related to Heart:

Omega 3 fatty acids are beneficial in Heart related problems, as found by the experts. They are anti-inflammatory, and regularise heart beats.

It has been observed by the experts, that the Flaxseeds help in preventing the hardening of the Arteries, and their blockages, and do not allow to build up plaques.

Flaxseeds also help to maintain, ideal Heart rate and is very effective in treating, the complaints of the Heart palpitations, or irregular Heart beats.

2. Maintains Cholesterol Levels:

Recently, One of my friend's husband was advised to include Flaxseeds, in his daily diet. He was diagnosed with a lower level of HDL than required, in his routine medical check up.

Taking Flaxseeds daily, has helped people maintain their Cholesterol levels, within the required range.

Increased LDL, or Bad Cholesterol in bloodstream, can give rise to many diseases, such as Heart problems, Diabetes, Hormonal problems etc.

Flaxseeds helps to increase HDL or Good Cholesterol, and maintain the LDL, HDL, at the required level.

3. Cancers :

The Doctors and Nutritionists are of the opinion, that Flaxseeds help to fight and prevent, certain types of Cancers, in men and women. They have ample amount of Antioxidants and Anti-inflammatory properties, which provide protection and help, in fighting certain types of Cancers.

4. Menopause and Hot Flashes:

With the onset of Menopause in women, there comes lot of problems, which may or may not need, medical attention. In other words, it is very difficult for some women, whereas it is manageable in others.

The Studies seem to suggest, that regular intake of Flaxseeds has helped many women, to reduce the intensity of Hot Flashes.

Flaxseeds also help to maintain, the Bone Density after Menopause, as has been observed, by medical studies.

5. Fibre Food helps in Digestion:

Flaxseeds have rich fibre content, and it has a unique gum like component, called Mucilage, which helps to improve intestinal absorption of nutrients, in digestive process. This also helps to prevent the Colon Cancer.

Home ground Flaxseeds

Home ground Flaxseeds

You can store the home ground Flaxseeds, in an airtight container

You can store the home ground Flaxseeds, in an airtight container

How To Eat Flax Seeds?

Flax seeds should not be eaten without grinding it, as it will not be digested, and you will not benefit from its nutrients.

Flaxseeds can be grinded at home, by self. It can also be bought in the form of Ground Flax Seeds from a nearby supermarket.

If you are buying it from the store, check the manufacturing and the expiry date. If stored for a long time, it might lose its Nutritional value.

Why not grind Flax Seeds yourself?

  1. It is a very simple procedure. Buy Brown Flax Seeds from the Super market, or nearby Grocery shop.
  2. Place a non stick pan on the flame, and dry roast the seeds, for 4 to 5 minutes, or till they start crackling.
  3. Remove from the fire, and let it cool.
  4. Grind in the dry grinder, of your food processor.
  5. Store in dark bottles to prevent oxidizing, as it reduces its nutritional value.
  6. You may store in some closed bottles, in refrigerators too.
Flaxseeds stuffed chapatis

Flaxseeds stuffed chapatis

5 Interesting and Easy, Flax Seeds Recipes

Many creative recipes can be tried with flaxseed as the main ingredient. Just let your imagination flow.

1. In Baking:

Mix some ground Flax Seed powder in your regular Breads, Muffins, Pizzas, Wraps, Biscuits, and Cookies etc. The ratio could be one fourth, along with your regular flour.

You can easily get breads, containing Flax seeds at the local markets too.

2. In Soups, or Salads, or Smoothies:

You may also include about one tablespoon, per serving, ground Flax Seeds, in your regular soups.

Salads taste delicious, with dry, and roasted Flax Seeds. Use it as a dressing.

3. In Chapatis:

Ground Flax Seeds powder stuffed chapatis are delicious. Remember to include a little bit of salt and red chilly powder in it, and prepare like a normal stuffed chapati. You may, or may not use butter, as per your choice.

4. Flax Seed Laddoo:

The Indians have a great liking for Laddoos, and ground Flax Seeds combined with Jaggery, is a great combination, to make Laddoos.

5. Just Sprinkle It:

If you do not want to take the trouble of preparing some recipes, just sprinkle it on your Salads, over your Cereals, such as Rice, or Oats, or even better, munch it like a snack.

Flax seeds recipe suggestions, source: You tube

To Sum Up:

  • After reading this, one may think of Flax Seeds as a wonderful Super food.
  • But remember, good health is a combination of sensible, and healthy eating, physical exercises, an overall healthy lifestyle, and a positive outlook.
  • Pregnant women, and the nursing mothers, should not consume Flax Seeds.
  • Too much of everything is bad, so care must be taken, with regard to the quality, and quantity, of this wonderful seed.
  • Nutritionists suggest, 1 to 2 tablespoonful of Flax seeds, to be enough for a day.
  • This is just a friendly guide about the health benefits of Flax Seeds. For any specific, medical guidance, your Doctor is the best person to advise.

Chitrangada Sharan

Flax Seeds for weight loss, source: You tube

Flaxseeds sweets recipe, Source: YouTube

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2014 Chitrangada Sharan

Do you include Flax seeds in your diet? Please share how in the comments section!

Chitrangada Sharan (author) from New Delhi, India on March 10, 2019:

Thanks RoadMonkey, for your kind visit and comments!

Yes, the flaxseeds in omelettes sounds delicious. Thanks for suggesting another option of including flaxseeds in our regular diet.

Thank you.

RoadMonkey on March 10, 2019:

I love flax seeds and include them in omelettes, which makes them easy to eat.

Chitrangada Sharan (author) from New Delhi, India on March 01, 2017:

Thanks MarleneB for reading and commenting on this hub!

I am glad that the information about flaxseeds helped you. Yes they should be roasted slightly and then grounded before consumption. This way they become more aromatic and tasty.

Thanks for your positive comments!

Marlene Bertrand from USA on March 01, 2017:

Many years ago I use to include flax seeds in my diet. I couldn't remember why, so I stopped using it. You have just refreshed my memory and given me insight into a very important point - flax seeds should be grounded up in order to be digested. I didn't know that before now. Thank you for such a helpful article.

Chitrangada Sharan (author) from New Delhi, India on August 09, 2016:

Thanks Ann810, for your kind visit and comments!

Both flaxseeds and oatmeal are so nutritious and in fact a must have in breakfast for me too.

Appreciate you stopping by!

Ann810 from Sunny Cali on August 08, 2016:

Hi, I recently began putting flaxseeds in oatmeal, because it help with healthier digestion. Informative hub, thanks.

Chitrangada Sharan (author) from New Delhi, India on August 13, 2015:

Thank you Linda Bilyeu, for revisiting this hub! Your comments are greatly appreciated.

Linda Bilyeu from Orlando, FL on August 12, 2015:

I continue to enjoy flax seed daily and the benefits are paying off! :)

Chitrangada Sharan (author) from New Delhi, India on July 20, 2015:

Thank you T.PANNEER SELVAM, for your kind visit and comments!

Glad that you are started using Flax seeds.

T. PANNEER SELVAM on July 19, 2015:

I have started using the flax seed

Chitrangada Sharan (author) from New Delhi, India on August 25, 2014:

Thank you Brett.Tesol, for kind visit and positive comments!

Hope you get them---.

Brett C from Asia on August 23, 2014:

Good hub. I've heard a lot about flax seeds, will look into if i can get them out here ...

Chitrangada Sharan (author) from New Delhi, India on June 17, 2014:

Thank you mariexotoni, for your kind visit and positive comments!

You can ground Flaxseed after slightly roasting them. There is a pleasant aroma after roasting it and it tastes crunchy and delicious.

Thanks for sharing it and also for following me!

mariexotoni on June 16, 2014:

Wow- I was just wondering if my Flaxseed would have to be ground and how much to intake! This hub is really readable/scannable.

Sharing!

Chitrangada Sharan (author) from New Delhi, India on June 03, 2014:

Thanks moonlake, for your visit and positive comments!

Glad to learn that you are already using Flax seeds in your diet.

Thanks for voting up!

moonlake from America on June 03, 2014:

I put flax seed in my smoothies. You are right it is very good for you. Voted up on your hub.

Chitrangada Sharan (author) from New Delhi, India on April 19, 2014:

Thanks creativelycc, for your kind visit and words of appreciation!

I am pleased to know that you liked this hub. Thanks for voting up and have a good day!

Chitrangada Sharan (author) from New Delhi, India on April 19, 2014:

Thanks Marie Flint, for your kind visit and insightful comments!

Thanks for voting up!

Chitrangada

Chitrangada Sharan (author) from New Delhi, India on April 19, 2014:

Thank you VictoriaSheffield , for your kind visit and appreciative comments!

Good to know that you are already taking good care of your health.

Have a good day!

Chitrangada Sharan (author) from New Delhi, India on April 19, 2014:

Thanks adrienne2, for your kind visit and appreciation!

I am honored to have comments from such a senior member of HP.

And I am glad that you found the hub informative. Thanks and have a good day!

Chitrangada Sharan (author) from New Delhi, India on April 19, 2014:

Thanks cloverleaffarm, for visiting and appreciating this hub!

It is good to know that you are already taking good care of your health.

Thanks for voting up!

Chitrangada Sharan (author) from New Delhi, India on April 19, 2014:

Thank you Dolores Monet, for your kind visit and lovely comments!

I am happy that this hub was a reminder for you. And yes these seeds have beautiful flowers as you have mentioned.

The description of your garden makes me eager to see its beauty.

Thanks and have a good day!

Carrie L Cronkite from Maine on April 18, 2014:

Excellent hub! I love flax seeds and can not praise their health benefits enough. You did a great job at researching and presenting the health benefits of flax seeds. Voted up!

Marie Flint from Jacksonville, FL USA on April 18, 2014:

Chandra, I'm currently using raw, unhulled flax seeds. When I sprinkle them on my cereal, the milk softens the seed; my teeth do the rest. Raw provides the best quality oil from the seed, and that's what omega-3s are. My interest in the seeds are for their anti-aging properties. Good topic. Voted useful.

Author Victoria Sheffield from Georgia on April 18, 2014:

These are great! I use them for digestion and heart health.

Fierce Manson from Atlanta on April 18, 2014:

Very informative hub. Now I know why I should be including Flax seed in my diet. You have listed a wealth of information here.

Healing Herbalist from The Hamlet of Effingham on April 18, 2014:

Love flaxseed. I have it in my breakfast smoothies, as well as my oatmeal. Great article. Voted up.

Dolores Monet from East Coast, United States on April 18, 2014:

Thanks for reminding me of the benefits of flax. I used to buy the seeds and grind them, adding them to my homemade bread. One year, just for fun, I planted some of the seeds in my flower garden. The pretty little blue flowers really added to my pink and blue and white garden!

Chitrangada Sharan (author) from New Delhi, India on April 18, 2014:

Thanks rebeccamealey, for your kind visit and positive comments!

Yes, Flax seeds can be used in making smoothies too. Just a little bit of imagination and you can find many more ways of taking these healthy seeds.

Thanks for the Follow as well!

Rebecca Mealey from Northeastern Georgia, USA on April 18, 2014:

I had not thought about using flax seed in smoothies. I am going to do that.Thanks!

Chitrangada Sharan (author) from New Delhi, India on March 19, 2014:

Hi Nell!

Thank you so much for reading this hub and appreciating! I am glad that this hub was useful to you and thanks for your positive comments!

Nell Rose from England on March 19, 2014:

Fascinating look at how good flax seeds are in the diet, I never knew any of this, so I will definitely look into buying some, great hub chitrangada!

Chitrangada Sharan (author) from New Delhi, India on March 17, 2014:

Thanks rajan jolly, for reading and commenting!

Its good that you are already taking Flaxseeds. I am glad you found the hub useful.

Rajan Singh Jolly from From Mumbai, presently in Jalandhar, INDIA. on March 16, 2014:

Useful hub. I grind my own flaxseeds and take 1 tbsp in my mug of milk everyday.

Chitrangada Sharan (author) from New Delhi, India on March 16, 2014:

Thank you Vellur, for your kind visit and appreciation!

Chitrangada Sharan (author) from New Delhi, India on March 16, 2014:

Thanks Tobusiness, for reading and appreciating!

I am glad to know that you would include this in your diet from now on.

Thanks for voting up and pinning!

Chitrangada Sharan (author) from New Delhi, India on March 16, 2014:

Thanks Pamela, for reading this hub and commenting!

I am glad to know that this hub was useful to you. Grinding makes it easy to mix in soups and doughs.

Thanks again!

Chitrangada Sharan (author) from New Delhi, India on March 16, 2014:

Thanks Sunshine625, for your kind visit and positive comments!

Its so good to know that you are already enjoying the health benefits of Flax seeds.

Thanks for sharing too! Have a good day!

Chitrangada Sharan (author) from New Delhi, India on March 16, 2014:

Thanks AudreyHowitt, for your visit and appreciation!

Chitrangada Sharan (author) from New Delhi, India on March 16, 2014:

Thanks rebeccamealey, for reading and appreciating this hub!

I am glad that this is useful to you.

Chitrangada Sharan (author) from New Delhi, India on March 16, 2014:

Thanks Tom Shcumacher, for reading the hub and your positive feedback!

I was told by my nutritionist that this seed helps to prevent strokes and clots in blood vessels. You may verify this with your Doctor and follow his instructions.

Wish you and your family good health. Thanks again!

Chitrangada Sharan (author) from New Delhi, India on March 16, 2014:

Thanks Audrey, for your kind visit and comments!

It is good to know that you do include this healthy seed in your diet. And you are right, care must be taken in storing this. Nice to know that you have written on this subject. I would definitely read it soon.

Thanks and have a good day!

Chitrangada Sharan (author) from New Delhi, India on March 16, 2014:

Thanks Michelle, for your kind visit and positive comments!

Thanks for sharing it too!

Nithya Venkat from Dubai on March 16, 2014:

Useful and informative hub about flax seeds. Thanks for sharing.

Jo Alexis-Hagues from Lincolnshire, U.K on March 15, 2014:

Thank you for the reminder, although I'm well aware of the benefits of flax seed oil and omega 3 fatty acids I've yet to try it, useful information. Voting up and pinning.

Pamela N Red from Oklahoma on March 15, 2014:

Great information. I've been eating them for months on my oatmeal but didn't realize I needed to grind them up. I'll have to get out my grinder.

Linda Bilyeu from Orlando, FL on March 15, 2014:

I've been a fan of flax seed for about 8 years. I grind my own seeds and store the grinds in the freezer. I sprinkle the grinds on cereal, yogurt and even on pizza. Delicious and very healthy.

Audrey Howitt from California on March 15, 2014:

Such a useful hub!!

Rebecca Mealey from Northeastern Georgia, USA on March 15, 2014:

Thanks for all these different ways to eat flax seed. I have been sprinkling it on cereal. I must try some of your ideas for variety.

Tom Schumacher from Huntington Beach, CA on March 14, 2014:

Great information! I have used flax seed over the years, primarily as an ingredient in blended protein drinks, but I never realized it helps prevent heart disease. This is good news for me because my family has a history of heart attacks and strokes. - Thanks for sharing!

Audrey Hunt from Idyllwild Ca. on March 14, 2014:

I use flax seed regularly. It's important to store properly to maintain the healthy properties. I wrote a hub about flax seeds about 2 years ago. This hub is a nice reminder. Thanks. Sharing.

Michelle Liew from Singapore on March 14, 2014:

Just had flaxseed bread today...delicious and glad for all it's benefits! Sharing over HP too!

Chitrangada Sharan (author) from New Delhi, India on March 13, 2014:

Thanks vespawoolf, for your kind visit and positive feedback!

I am glad you liked this hub and would be more particular in including this wonder seed in your diet.

Thanks and have a good day!

Vespa Woolf from Peru, South America on March 13, 2014:

I like the sensible way you tackle this subject. I do eat flax seed. Ut after reading about the benefits and Omega 3s, I plan to make an effort to include more in my diet. Thank you!

Chitrangada Sharan (author) from New Delhi, India on March 04, 2014:

Thanks RTalloni, for your visit and positive feedback!

Chitrangada Sharan (author) from New Delhi, India on March 04, 2014:

Thanks Anamika, for your visit and positive feedback!

Menopause brings along many heath issues for many women, while others may not find it very difficult. But its better to take precautions and be prepared.

Besides Flax Seed, Sesame Seed is also very useful for women related issues.

Thanks for your appreciative comments!

Chitrangada Sharan (author) from New Delhi, India on March 04, 2014:

Thanks aviannovice, for reading this hub and appreciating!

You are right, this and many other Seeds are very beneficial for health, but usually we tend to ignore them in our regular diet.

Thanks for your visit and continuous support!

Chitrangada Sharan (author) from New Delhi, India on March 04, 2014:

Thanks suzzycue, for visiting this hub and appreciating!

Yes, it becomes tastier, if you roast it lightly. Grinding makes it easier to add in dough, soups etc.

So glad to see you after a long time.

Thanks for the support!

Chitrangada Sharan (author) from New Delhi, India on March 04, 2014:

Thanks Christy, for reading this hub and your positive feedback!

I am glad this is useful to you.

Thanks for appreciating!

RTalloni on March 02, 2014:

I've found flax seed to be extremely beneficial!

Anamika S Jain from Mumbai - Maharashtra, India on March 02, 2014:

Thanks a lot for the information. I have no health issues, but may hit Menopause any time now as I am 43. So I may as well start using this in advance.

Deb Hirt from Stillwater, OK on March 02, 2014:

Great material! I have known about the benefits of these wonder seeds for quite some time now, and it really is true. You ARE what you eat!

Susan Britton from Ontario, Canada on March 02, 2014:

I have read about flax seed before but you did a well detailed hub on it. Well done ChitrangadaSharan. Some of this info I did not know. It does help out with hot flashes but I didn't know you had to grind it for the most benefits.

Christy Birmingham from British Columbia, Canada on March 02, 2014:

I did not realize how to grind up flax seeds. You explained the process very well for me - now I know when I buy some from the grocery store how to grind them up. Well written!

Chitrangada Sharan (author) from New Delhi, India on February 27, 2014:

Thank you tony55, for your kind visit and positive comments!

I am glad you found the information useful.

You are right, fiber foods are very beneficial for sound health and this wonder seed has Anti oxidants and is Anti Inflammatory too.

Thanks again!

Chitrangada Sharan (author) from New Delhi, India on February 27, 2014:

Thank you Suzanne, for your kind visit and positive feedback!

I would like to add that many health experts and health organisations all over the world have recognized the immense health benefits of this wonder seed, and termed it as one of the healthiest food available.

I am glad you found the information useful and thanks for voting up!

Chitrangada Sharan (author) from New Delhi, India on February 27, 2014:

Thanks Devika, for your kind visit and appreciation! Your comments are truly appreciated. Yes, Flax Seeds are considered as Super food by many.

Thanks for your continued support!

Chitrangada Sharan (author) from New Delhi, India on February 27, 2014:

Thank you billybuc, for your kind visit and comments!

Chitrangada Sharan (author) from New Delhi, India on February 27, 2014:

Thank you Susan Recipes, for your kind visit and appreciation!

I am glad you liked the hub!

femi from Nigeria on February 26, 2014:

A very nice hub full of useful information, i haven't tried flax seed yet but when i get a chance i will. i am all for fiber rich produce.

Suzanne Day from Melbourne, Victoria, Australia on February 26, 2014:

I once knew a Scientologist who swore that flax seed oil prevents cancer really well. Now I have some facts from this hub to back up what he said because I didn't quite believe him! Thanks for the information on flax seeds, I will definitely be adding more of them into my diet. Voted useful.

Devika Primić from Dubrovnik, Croatia on February 26, 2014:

Incredible hub! The benefits sound most helpful. Eating Flax seeds is a good way to stay healthy.

Bill Holland from Olympia, WA on February 26, 2014:

Not many people eat these in the United States. Good information; thank you.

Susan from India on February 26, 2014:

Thanks for sharing this useful informations. Voted up and useful.