How to eat flaxseeds: 7 recipes to enjoy its health benefits

Flaxseed is a small edible seed derived from the plant Linum usitatissimum and is widely known as an excellent source of fiber. The seeds, which are usually available in brown or golden colors, are also rich in omega-3 fatty acids, primarily alpha-linolenic acid, and lignans, plant compounds with antioxidant properties. It’s no wonder why these seeds fall into the superfood category. Consumed in moderation, it can support heart health, digestion, and weight management. But are you wondering how to eat flaxseeds? In fact, mixing it with water to make a drink is not the only way to consume it. Here are some interesting flaxseed recipes.

What are the benefits of flaxseed?

Flaxseed is considered a superfood for many reasons. Not only is it good for your gut health, it also helps with weight management and cardiovascular health.

1. May prevent constipation

One of the benefits of flaxseed is that this superfood may prevent constipation, a common problem with poop. “The fiber in these seeds promotes healthy digestion and prevents constipation,” says nutritionist Sonia Kumari. According to the USDA, 100 grams of these seeds contain 27.3 grams of fiber.

2. Heart Health

Knowing how to eat flaxseeds is beneficial because it may help lower bad cholesterol (low-density lipoprotein cholesterol) levels and improve overall cholesterol levels. This means your risk of heart disease may be reduced. According to a study published in The Canadian Journal Of Cardiology, flaxseed may fight cardiovascular disease due to its high alpha-linolenic acid content.

3. Weight management

If you want to lose weight or maintain a healthy weight, be sure to learn how to eat flaxseeds. “The fiber in these healthy seeds promotes satiety and helps control your appetite,” experts say. These two elements are necessary to support weight loss.

4. Hormone balance

The lignans in these healthy seeds have a nutty flavor and mild estrogenic effects. “These may help balance hormones, especially during menopause, the time in a woman’s life when menstruation stops permanently,” experts say.

5. Healthy hair

Omega-3 and antioxidants nourish hair and prevent dryness. You can get the superfood you need to learn how to eat flaxseeds. You can also apply it to your hair to tame frizzy hair. Try DIY flaxseed hair gel.

6. Blood sugar control

These seeds may improve insulin sensitivity and help manage blood sugar levels, which is especially beneficial for diabetics. In a study conducted for four weeks, type 2 diabetics consumed 10 grams of flaxseed powder per day. The study, published in the Journal Of Dietary Supplements, showed participants’ fasting blood sugar levels decreased by 19.7%.

How to eat flaxseed?

It’s very nutritious, but to reap its benefits, try the following recipe. Here’s how to eat flaxseeds for weight loss and other benefits.

1. Flaxseed smoothie

material:

• 1 tablespoon flaxseed powder
• 1 cup almond milk or milk
• 1 banana
• 1/2 cup frozen berries

Instructions:

1. Grind the seeds using a food processor.
2. Add all ingredients to blender.
3. Blend until you get a smooth healthy drink.
4. Pour into a glass and enjoy immediately.

2. Flaxseed oatmeal

material:

• 1/2 cup rolled oats
• 1 cup of water
• 1 tablespoon flaxseed powder
• 1 tablespoon chopped nuts (almonds and walnuts)
• Fresh fruit toppings such as bananas and berries

Instructions:

1. Use overnight oats or cook them in water over medium heat until soft.
   2. Add the ground flaxseed and stir.
   3. Top with nuts or fresh fruit.

3. Flaxseed energy balls

material:

• 1 cup dates (seeded)
• 1/2 cup cashews and almonds
• 1/4 cup flaxseed powder
• 2 tablespoons cocoa powder

Instructions:

1. Using a food processor, blend dates and nuts until sticky and coarse.
2. Add ground flaxseed and cocoa powder and mix well.
3. Roll the mixture into small balls.
4. Chill these healthy energy balls in the refrigerator for 30 minutes before serving.

4. Flaxseed pancakes

material:

• 1 cup whole wheat flour
• 1 tablespoon flaxseed powder
• 1 tablespoon baking powder
• 1 cup milk (dairy or plant-based)
• 1 egg
• 1 teaspoon vanilla essence

Instructions:

1. Combine flour, flaxseed, and baking powder in a container.
2. In a separate bowl, mix together the milk, eggs, and vanilla extract.
3. Mix the wet and dry ingredients together until you get a smooth mixture.
4. Scoop the smooth batter into a hot nonstick frying pan.
5. Cook until bubbly, then flip and cook the other side.

5. The perfect flaxseed yogurt

material:

• 1 cup greek yogurt
• 1 tablespoon flaxseed powder
• 1/2 cup mixed berries
• 2 tablespoons granola

Instructions:

1. Layer yogurt, berries and ground flaxseed in a glass.
2. Once you learn how to eat flaxseeds, sprinkle them with granola before eating.

6. Flaxseed bread

material:

• 2 cups whole wheat flour
• 1/4 cup flaxseed powder
• 1 tablespoon baking powder
• 1 teaspoon salt
• 1 1/2 cups milk (or plant milk)
• 1 egg
• 2 tablespoons olive oil
• 1 tablespoon honey

Instructions:

1. Before learning how to eat flaxseeds, preheat your oven to 350 degrees Fahrenheit.
2. Take a large utensil and mix together the flour, ground seeds, baking powder, and salt.
3. In a large bowl, combine milk, eggs, oil, and honey.
4. Make bread by combining wet and dry ingredients appropriately.
5. Pour the batter into a greased loaf pan.
6. Bake for 45-50 minutes, then cut into pieces when cool.

7. Flaxseed salad dressing

material:

• 2 tablespoons flaxseed powder
• 1/4 cup olive oil
• 2 tablespoons apple cider vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• Season with salt and pepper.

Instructions:

1. Combine olive oil, honey, mustard, salt, pepper, and vinegar in a large bowl and mix well.
2. Add seeds and mix well
3. Store Healthy Salad Dressing refrigerated and use within 3 days.

Learning how to eat flaxseeds is beneficial to your health. Make sure to drink plenty of water while consuming these fiber-rich seeds. Not staying hydrated can lead to stomach discomfort.