Due to their high nutritional value, flaxseeds have become widely recognized as a “superfood.” As a result of their high nutrient content, they provide numerous benefits to one’s health.
Due to their abundance of beneficial nutrients, including omega-3 fatty acids, dietary fibre, and lignans, flaxseeds have become a standard component of many diets.
1. Flax Seeds and Your Health
1.1.A High Concentration of Omega-3 Fatty Acids:
Omega-3 fatty acids are essential for a healthy body because they help keep the heart healthy, improve brain function, and lower inflammation.
Those on a plant-based diet, like vegetarians and vegans, can acquire the omega-3s they need by eating flaxseeds regularly.
1.2.High In Dietary Fibre:
Flaxseeds contain both soluble and insoluble fibre, making them an excellent source of both types of this nutrient. Both soluble and insoluble fibres contribute to a healthy digestive system; the former aids in blood sugar and cholesterol regulation, while the latter prevents constipation and promotes regular bowel movements.
1.3.Origin Of Lignans:
Lignans are plant chemicals having antioxidant and hormone-balancing qualities, and they can be sourced from a variety of different plants. These lignans have phytoestrogenic properties, meaning they can have some of the same actions as oestrogen in the body. This may be helpful for women dealing with menopause symptoms.
2. Tips for Including Flax Seeds in Your Diet Section: How to Eat Flax Seeds?
2.1. Whole Flaxseeds vs. Ground Flaxseeds:
Flaxseeds, when consumed in their ground state, are thought to have the most nutritional value. Nutrient absorption is reduced because whole flax seeds might pass through the digestive system without being broken down. Home preparation of flaxseeds by grinding the seeds in a coffee grinder or blender improves nutrient availability and absorption by reducing the size of the seeds and softening the hull.
2.2.Recommended Daily Intake:
The recommended daily allowance of flaxseeds for adults is about 1-2 teaspoons (about 10-20 grams). However, it is recommended to start with lesser amounts, such as 1 teaspoon, and gradually increase consumption over time to allow the body to adapt to the high fibre content. It is important to pay attention to the signals your body is sending you about what it needs nutritionally and how much of it it can handle.
2.3.Meal Preparation Ideas for Including Flaxseeds:
Incorporating flax seeds into your diet is easy and flexible. What follows is a list of imaginative suggestions:
- For a nutritious and tasty start to the day, try mixing ground flaxseeds into your morning smoothie, bowl of oats, bowl of yoghurt, or bowl of cereal.
- Flaxseed mixture (1 tablespoon ground flaxseeds + 3 tablespoons water) can be used as an egg substitute in baking and cooking. Add flaxseed meal to baked goods like bread, pancakes, muffins, or cookies to boost their fibre, protein, and nutty flavour.
- Adding ground flax seeds to salads, soups, or roasted vegetables not only improves the taste but also adds a delicious crunch and boosts the nutritional value of the dish.
3. Tasty Flaxseed Dishes
3.1.Flaxseed Smoothie Bowl:
- 1 fully mature banana
- 1/2 cup fresh or 1 cup frozen berries (strawberries, blueberries, or a combination)
- ½ cup of Greek yoghourt or a plant-based yoghourt
- 1 tbsp of ground flaxseeds
- Sliced fruits, granola, almonds, chia seeds, or anything else you choose!
- The banana, frozen berries, Greek yoghurt, and ground flaxseeds should all be blended together in a blender.
- Blend until the mixture is silky.
- Simply pour the mixture into a bowl and top with your preferred garnishes.
- Try this healthy and substantial flaxseed smoothie bowl for a hearty morning meal or midday pick-me-up.
3.2.Energy Bites Made with Flaxseed:
- 1 cup of chopped dates
- 1 cup of nuts (I like almonds, walnuts, and cashews)
- Two Tablespoons of Ground Flaxseeds
- 2 tablespoons of nut butter (like almond or peanut).
- Honey or maple syrup, 1 tbsp.
- One-tenth of a teaspoon of vanilla extract
- Ingredients like cocoa powder, coconut, and chia seeds can be added as toppings.
- Use a food processor to chop the nuts and dates into small pieces, and then add the ground flaxseeds.
- The nut butter, honey/maple syrup, and vanilla essence should be added. Combine all of the ingredients and blend them together.
- Optional ingredients can be added and pulsed for a few seconds if desired.
- Form the dough into little, bite-sized balls.
- Put the energy balls in a sealed container and chill them for at least 30 minutes.
- Enjoy these tasty and healthy flaxseed energy balls as a portable snack.
3.3.Ingredients for Flaxseed-Crusted Baked Chicken:
- 2 skinless, boneless chicken breasts
- Two Tablespoons of Ground Flaxseeds
- grated Parmesan cheese equaling 2 teaspoons
- 1 teaspoon dry herbs (such oregano, thyme, or rosemary)
- About a half a teaspoon of garlic powder
- Add salt and pepper to taste.
- Spray oil or olive oil for cooking
- Bake at 400 degrees Fahrenheit (200 degrees Celsius) for 15 minutes, or until gently browned.
- Stir together the ground flaxseeds, grated Parmesan cheese, dried herbs, garlic powder, salt, and pepper in a wide, shallow basin.
- Coat both sides of each chicken breast by pushing it firmly into the flaxseed mixture.
- Arrange the coated chicken breasts in the baking dish.
- Cook for 20-25 minutes, or until chicken is thoroughly cooked and the crust is golden.
Flaxseed-crusted baked chicken goes great with a variety of sides, including a crisp salad.
You may get the health advantages of flaxseeds in many different ways, such as by adding ground flaxseeds to smoothies and baked products or by using them as a crispy topping.
If you have a medical condition or are on medication, it is important to discuss any dietary changes with your doctor before making any drastic adjustments.
You can reap the benefits of flaxseeds while enjoying their deliciousness and adaptability in a wide variety of dishes.