9 Proven Health Benefits of Flaxseed and How to Include it in Your Daily Diet
.png)
You will be amazed to know that there is evidence of humans using flaxseeds at the beginning of civilization. So, flaxseeds can be termed one of the oldest grown crops in human history. In Latin, Flaxseed is called Linum usitatissimum, meaning ‘very useful’.
The cultivation of flaxseeds started in Europe, and it came to India over 5,000 years ago. Here, flaxseed is termed as ‘Alsi’. Let’s find out more about the health benefits of flaxseeds in this post and how to make this superfood a part of your daily diet.
Also known as linseed, flaxseeds played a key role in Ayurveda and Ayurvedic medicines for a long time. Currently, people use flaxseeds in different forms in their diet, such as seeds, powder, oil, flour, capsules, and more. Flaxseeds are also used as a dietary supplement to aid in conditions like high cholesterol, diabetes, constipation, cardiological ailments, etc.
Nutrient content of 7 grams (One tablespoon) of ground flaxseed
| Calories | 37 kcal |
| Carbs | 2 grams |
| Fat | 3 grams |
| Fibre | 2 grams |
| Protein | 1.3 grams |
| Thiamine | 10% of the DV |
| Copper | 9% of the DV |
| Manganese | 8% of the DV |
| Magnesium | 7% of the DV |
| Phosphorus | 4% of the DV |
| Selenium | 3% of the DV |
| Zinc | 3% of the DV |
| Vitamin B6 | 2% of the DV |
| Iron | 2% of the DV |
| Folate | 2% of the DV |
Let us take a look at some of the best flaxseeds benefits now.
Top 9 Proven Health Benefits of Flaxseed
1. Nutrient-loaded:
Flaxseeds are available in two types – brown and golden. Both these varieties are equally beneficial in terms of flaxseed nutrition content. One serving of these seeds offers a good amount of fiber, protein, omega-3 fatty acids, as well as other nutrients. Thiamine in flaxseeds has a vital role in cell function and energy metabolism.
2. Rich source of Omega-3 fatty acids:
Flaxseed has a good amount of ALA, which is a category of omega-3 fatty acid. The ALA is generally found in plant food and is an essential fatty acid that can be obtained from our food. ALA is likely to aid heart health.
3. Cancer-fighting properties:
Lignans are nutrients present in flaxseed, and they help decrease the growth of cancer cells. Flaxseeds are said to have 75–800 times extra lignans as compared to other plant foods
4. Fiber-rich superfood:
Since flaxseeds are packed with fiber, they are likely to improve digestive health and promote regular bowel movements.
5. Support in lowering cholesterol levels:
The fiber content in flaxseed is very high, which is said to help lower cholesterol levels and support heart health.
6. Controls blood pressure:
Flaxseeds are also known to manage your blood pressure level. People with high BP may use this superfood to boost their heart health.
7. Likely to stabilize blood sugar levels:
Flaxseed has a soluble fiber content, which helps in limiting the blood sugar levels of sugar patients. Hence, it should be a part of your diet if you are diagnosed with type 2 diabetes.
8. Help manage weight:
Flaxseed also helps in managing weight. This is because flaxseeds make your stomach feel full for a long time. This helps prevent your frequent hunger pangs, helping you manage weight.
9. Can be consumed in different ways:
Flaxseed can be used in your daily diet in versatile ways. You can add it to yogurt, smoothies, salad dressing, bakery items, and more.
Now that you know the benefits of flaxseed, let us check how you can add these tiny seeds to your daily diet.
How to Consume Flaxseeds Daily?
Below are some tips on how to eat flax seeds by adding them to your diet:
- Use the powdered form of flaxseed while making your cereals
- Add them to your homemade patties
- Ground flaxseed can be used in your smoothies too
- Replace flaxseed oil with your salad dressings
- Another flaxseed recipe is to combine them into your curd
- You can also add flaxseeds to your homemade bakery items
- Consume flaxseeds in ground form for easy digestion and the best benefits
- Grind the whole flaxseeds at home and store them in an airtight container
- Do not consume flaxseeds in excess. Eat only one tablespoon (7 g) of flaxseeds per day
- Store flaxseed oil in a dark and cool place and use it for low-temperature cooking
Risks of Eating Flaxseeds
- For starters, flaxseeds might cause issues of gas and bloating if consumed in more quantity
- In some rare cases, some people might have allergic reactions after consuming flaxseeds
- Pregnant and nursing mothers should use flaxseeds cautiously
- Those on hormone therapy should consult their physicians before adding them to their diet
Author Bio
Paybima Team
Paybima is an Indian insurance aggregator on a mission to make insurance simple for people. Paybima is the Digital arm of the already established and trusted Mahindra Insurance Brokers Ltd., a reputed name in the insurance broking industry with 21 years of experience. Paybima promises you the easy-to-access online platform to buy insurance policies, and also extend their unrelented assistance with all your policy related queries and services.
Other Health Insurance Products
Latest Post
.png)
For ages, Indian women have been neglecting their health while giving priority to other things or the other people in their lives. In fact, health has always been given the least priority in most Indian women’s life in the past. Thus, very less number of Indian women have bought health insurance policies for themselves. And so, most of them especially the elderly struggle with illnesses without proper financial support to take care of their medical expenses.
The quality of air continues to deteriorate in India, especially in the northern region with the air quality index (AQI) in the critical category. This has increased the need for health insurance policies amidst rising concerns about the effects of air pollution on human health.
Health insurance provides financial support during medical and health emergencies. To continue availing the coverage benefits of a health insurance plan, it is required to pay a premium by the insured to the insurance company. But do you know what all factors are considered to determine the premium when buying a health policy? Let’s find out!
To allow health insurance benefits to economically weak people, every state government of India offers some schemes. One such scheme is the Dr. YSR Aarogyasri health scheme offered by the state government of Andhra Pradesh to help the poor and deprived section of the society, which was launched in the year 2007 by then Chief Minister Dr YSR Reddy.
Speak to our Advisor
+91
By clicking the button, I authorize Paybima advisor to contact me via SMS, Email, Phone, WhatsApp or any other modes overriding my 'DND'.T&C Apply.