Different Ways To Include Flax Seeds In Your Daily Food

Often referred to as the most powerful plant food, flax seeds or alsi seeds have become a home name in the past few years. From building their presence in oatmeal to frozen waffles, this powerhouse of nutrition has immense advantages for our health. This blog caters to the various uses of alsi seeds, their nutritional value, and ways to include flax seeds in your daily diet. Keep on reading to know more about this wonderful ingredient. 

Flax Seeds - Powerhouse Of Nutrients

Botanically known as Linum Usitatissimum, flax seeds or linseeds are the edible seeds of the flax plant. These tiny, oval-shaped seeds have a long history and have been treasured for a variety of purposes in many cultures, including ancient Egypt and China. Rich in dietary fibres, Omega-3 fatty acids and a rich source of lignans, there are immense benefits of flax seeds on our health. 

Nutritional Value Of Organic Flax Seeds

A tablespoon of 7gm of ground flax seeds has the following nutritional value (1):

Energy	37.4 calories
Protein	1.28 g
Fats	2.95 g
Carbohydrate	2.02 g
Fibre	1.91 g
Calcium	17.8 mg
Magnesium	27.4 mg
Phosphorous	44.9 mg
Potassium	56.9 mg
Folate	6.09 micrograms (mcg)
Lutein & Zeaxanthin	45.6 mcg

Additionally, though in little amounts, a teaspoon of flaxseed also includes a number of vitamins and minerals. It also includes healthy fats, the majority of which are unsaturated, as well as lignans, tryptophan, lysine, tyrosine, and valine. 

Whole Flax Seeds Vs Ground Flax Seeds - Which One To Choose?

The main distinction between consuming flaxseeds in whole and ground form is in how well they digest. Despite the fact that it is a dense source of fibre, eating whole flax seeds may cause the seeds to flow through your body without being digested. It's crucial to thoroughly chew the seeds so that your body can absorb their beneficial ingredients. (2)

Also, whole flaxseeds are primarily made of insoluble fibre as compared to ground flax seeds which are abundant in soluble fibre. Soluble fibres are ones which help in regulating bowel movements while combating constipation. Flaxseeds for constipation are therefore best consumed after being roasted and then ground into a fine or coarse powder.

Health Benefits Of Eating Flax Seeds Daily

Some of the amazing benefits of flax seeds are-

Flax Seeds For Constipation Relief & Digestion

The majority of us don't consume nearly enough fibre; the average adult only consumes approximately 16 g daily, which is significantly less than the recommended 25 g for women and 38 g for men. (3) Consuming atleast two tablespoons of ground flaxseed supplies 15% of the daily fibre requirements for women and roughly 10% for males. Their insoluble fibre aids in digestion, and guards against constipation. 

Helps In Reducing Cardiovascular Diseases

Alpha-Linolenic Acid (ALA), an Omega-3 fatty acid found in abundance in flaxseeds, reduces the buildup of cholesterol in the heart's blood arteries. It also works well to lessen artery inflammation. (4)

Flax Seeds For Weight Loss

Soluble fibres present in the flaxseeds slow down digestion thus making you feel full for a longer duration. As a result, your tendency to eat more is suppressed and your weight is taken under control. (5)

Flax Seeds For Diabetes

Flaxseeds' soluble fibre lowers blood sugar levels by delaying digestion. As a result, consuming flax seeds aids in the treatment of type 2 diabetes mellitus.(6)

Flax Seeds Improve Skin Texture

Flax seeds benefits for the skin are immense. The presence of antioxidants and fibres in flax seeds supports clear skin and aids in preventing acne. Fibres also help in the formation of new skin cells by enhancing collagen synthesis. (7) Antioxidants found in flaxseeds aid in the delay of wrinkle and sagging skin development. Flaxseeds' fatty acids contribute to the skin's smoothness as well. (8)

Flax Seeds For Hormonal Balance In Women

Plant substances called phytoestrogens, which mimic the actions of oestrogen in the body, are abundant in flaxseeds. Consuming flax seeds on a regular basis can be of great help to women who suffer from PMS or menopausal hormone imbalances. (9)

How To Include Flax Seeds In Your Diet

• Smoothies

You can prepare a yummy smoothie by mixing 1-2 tbsp of grounded flax seeds. It won't alter the taste of your smoothie and will make it even more nutritious.

#ISayOrganicTip - If you do not have a high-powered blender to grind the alsi seeds you can soak them overnight first and then grind them.

• In salad

You can sprinkle flax seed on the top of your salads as dressing. It will make for a great presentation. Flax seed oil can also be used for salad dressing.

#ISayOrganicTip - Sprinkling organic flax seeds on seasonal vegetables like kale and cherry tomatoes gives your salad a beautiful look. 

• In cereals (oatmeal)

Flax seeds add a nutty flavour to your cereal without overpowering the dish.

#ISayOrganicTip - You can add flax seeds to your hot cereal after you have just finished cooking. It will add more nutritional value to your cereal.

• In flour

If you find it difficult to include organic flax seeds in your diet, you can also mix them with your whole wheat atta or multigrain atta. This is one of the best ways to consume flax seeds on a daily basis.

#ISayOrganicTip - Get your hands on the premium quality organic flours from I Say Organic such as kuttu atta, barley atta, jowar atta, etc and mix the grounded flax seeds with them to make nutritious chapatis. 

• As a hair oil

Massage your scalp using chemical-free flax seed oil for approximately 15 minutes, the presence of potential antioxidants, Omega 3 fatty acids and Vitamin B helps in improving scalp health.

#ISayOrganicTip - You can also mix flax seed oil with coconut oil to give your hair lustre and shine. This is one of the greatest flax seeds benefits for females.

Having understood the benefits of flax seeds, it is equally important to pay attention to the quality of flax seeds you are including in your diet. As compared to regular flax seeds which are grown using pesticides and other harmful chemicals, organic flax seeds are chemical-free and are grown sustainably, promising you dense nutrition and abundance of health. 

If you are thinking of buying organic whole flax seeds online from a trusted source, then I Say Organic has got your back. I Say Organic sources its flax seeds directly from the farmers in Bhilwara, Rajasthan who’ve worked really hard over the last decade to convert infertile and ravine land into an organic oasis. 

Not just flax seeds, but you can also check out a variety of organic products and other delectable snacks and condiments at I Say Organic to make every bite a nutritious deal.

Frequently Asked Questions On Organic Whole Flax Seeds

Are flaxseeds actually essential for a healthy body?

Flax seeds are rich in Vitamin B, Omega 3 fatty acids, and other nutrients which are required to maintain a healthy body. Consuming a tablespoon of flax seeds on a daily basis fills your daily requirement of fibre and protein intake. 

How much flax seeds can I eat in one day?

A tablespoon of organic flax seeds is enough to gain the required amount of nutrition daily.

Do flax seeds promote weight loss?

Yes, the abundance of fibre and Omega-3 fatty acids in organic flax seeds aids in your weight loss journey.

Which is the best time to eat flax seeds in a day?

The best time to make the most of flax seeds nutrition is by consuming them in the morning as they are rich sources of protein and fibre. 

Should I soak flax seeds in water before eating?

Yes, you may soak alsi seeds overnight before eating. Consuming soaked flax seeds aids in weight loss.

Should I roast flax seeds before eating?

Although flax seeds can be eaten in both raw and roasted form, but roasting the organic whole flax seeds keeps the nutrients intact and benefits your body more as compared to eating them in whole form without roasting.

Do flax seeds promote hair growth?

The presence of antioxidants and Vitamin E in organic flax seeds helps nourish your scalp thus fostering hair growth.

How to store flax seeds for a longer period of time?

The best way to store flax seeds is in an air-tight container. 

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