How To Include Flaxseeds In Your Diet

By Subodh / April 6, 2015

Flaxseeds are the richest vegetarian sources of Omgea 3 fatty acids, one of the crucial elements for the functioning of human body the way it is ideally intended to. From easing inflammation to balancing hormones and preventing depression, from lowering the risk of diabetes and cardiovascular conditions to helping in weight loss, the goodness of this super food goes a long way.

Before guiding you through how you can include flaxseeds in your diet, here is a short look into why should these reddish brown seeds be a part of your lifestyle. What are you waiting for? Just start reading…

6 Reasons For Including Flaxseeds In Your Diet

Flaxseed

  1. Good source of fiber

Packed with the gel-forming, water-soluble fiber – mucilage – flaxseeds help in regulating the intestinal tract functioning. It promotes colon cleansing and alleviates constipation.

  1. For better skin and hair

The presence of ALA fats helps in easing the dryness experienced by the skin by moisturizing it and locking in the hydration. Your hair also becomes soft, smooth, and glowing. Just 2 tbsp flax seeds a day will gift you enviously glowing skin and hair. Loaded with antioxidants, it averts premature ageing by eliminating the free radical damages.

  1. Helps you become thin

Loaded with fiber and healthy fats, these seeds keep you full for a longer time, averting hunger pangs. The presence of ALA enables in alleviating the inflammation, thus promoting your weight loss. It is also gluten-free.

  1. Helps in balancing cholesterol level

According to Journal of Nutrition and Metabolism, inclusion of flaxseeds in your diet helps in balancing the levels of cholesterol in blood.

  1. Lowers risk of cancer

According to a Journal of Clinical Cancer Research study, inclusion of these seeds lowers the risk of estrogen-induced cancers, including breast cancer, prostate cancer and ovarian cancer.

  1. Helps in balancing PMS and menopause

Loaded with lignans, flaxseeds are known to be beneficial for managing menopause and PMS in women in a better way. Since they are rich with estrogenic properties, it is quite often advised to avert menopausal osteoporosis and correct irregular menstruation.

How To Reap The Benefits of Flaxseeds

  1. Toasted Flaxseeds Sprinkle

Just toast the flaxseeds and add it to you sandwiches, salads, and soups for a crunchy appeal. However, it is not advisable to cook these seeds as they have very low smoking point.

  1. Bake It In

You can ground flaxseeds after toasting it into a fine powder. Store this and use it as you make your cake, muffins, and pancake. Use ½ a cup of the flaxseed powder for every 1 ½ cups of whole wheat or all purpose flour.

  1. Mix It Up

You can enrich the value of your smoothies, yogurt, hummus, and granola by mixing in flaxseeds. You can add ground flaxseed to your yogurt and hummus. For smoothies, add a tablespoon of toasted seeds as you blend the mixture. You can just mix in flaxseeds into your Muesli just a couple of minutes of the final baking. You can even add a tablespoon full of ground seeds to your salad dressing for a thicker and healthier version.

Here is a simple, yet protein laden salad that you can try.

Sautéed Veggies and Spinach Salad with Flaxseed Dressing

Ingredients

  1. Mixed vegetables – 1 1/2 cups, sautéed [red bell pepper, yellow bell pepper, zucchini, broccoli]
  2. Baby spinach – 3 cups
  3. Cucumber – 1 cup, roughly chopped
  4. Onion – ½ cup, roughly chopped
  5. Cherry tomatoes – ½ cup, halved

Dressing

  1. Flaxseeds – 1 tbsp
  2. Chili vinegar – 3 tbsp
  3. Olive oil – 1 tbsp
  4. Water – 1 tbsp
  5. Garlic – 1 clove, minced
  6. Lemon juice – ½ tbsp
  7. Salt – to taste
  8. Red paprika flakes – to taste
  9. Honey – 1 tbsp

How to prepare

  1. For the dressing, toast flaxseeds and allow to cool. Using a blender, ground the toasted seeds into a fine powder. In a small mixing bowl, whisk rest of the ingredients thoroughly. Add the ground flaxseeds, little at a time and whisk to ensure there are no lumps. Keep aside till used.
  2. In a large mixing bowl, combine sautéed veggies with cucumber, onions, tomatoes, and roughly torn spinach leaves. Pour in the dressing and toss well to ensure even coating. Serve fresh.

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How would you like to have flaxseeds in your diet? Share your tips and tricks with us!