9 Proven Health Benefits of Flaxseed and How to Include it in Your Daily Diet

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:

1. Use the powdered form of flaxseed while making your cereals
2. Add them to your homemade patties
3. Ground flaxseed can be used in your smoothies too
4. Replace flaxseed oil with your salad dressings
5. Another flaxseed recipe is to combine them into your curd
6. You can also add flaxseeds to your homemade bakery items
7. Consume flaxseeds in ground form for easy digestion and the best benefits
8. Grind the whole flaxseeds at home and store them in an airtight container
9. Do not consume flaxseeds in excess. Eat only one tablespoon (7 g) of flaxseeds per day
10. 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