Don't get deceived by their size. Flax seeds are loaded with high quality nutrients such as fatty acids and lots of other essential vitamins. The little heaven has a toasted nut like flavor with lots of health benefits, including regulation of metabolism, prevention of neoplastic lesions and management of cardiac issues. To know the ways to eat flax seeds, you need to follow these simple steps. You can grind the seeds and consume the powder, drink the seeds' oil or simply take the commercially available oil supplements.
How to Eat Flax Seeds
1. Grind the Seed
All the healthy nutrients, including the Omega-3 fatty acids are in the seed so you must open the seed in order to consume all the nutrition. The seeds can be grinded using a specialized machine, such as coffee grinder, to ensure maximum benefits. You can then mix the powdered flax seeds to any dish to make it more healthy and delicious. About 2-3 tablespoons of powdered flax seeds are recommended for each serving.
2. Drink Flaxseed Oil
You can also mix the flaxseed oil in beverages you drink. The taste of flaxseed oil is similar to the seeds but lacks the peculiar seedy texture that some people are not fond of. You can also use the flax seed supplements via pills.
3. Sprinkle over Cereal
Another way is to sprinkle the seeds over your cereal, granola or any other breakfast you consume. Adding flax seed into first meal of your day boosts your energy levels and makes you feel full for a longer period of time. It will also provide essential benefits and vitamins for your day forward.
4. Blend into Smoothie
Wondering how to eat flax seeds in lunchtime? Mix some in your smoothie for extra goodness along with your veggie or fruit mix. One great way to get the 5 portions of veggie and fruits every single day is by replacing one meal of your day with smoothies.
5. Mix into Soup or Stew
You can also have flax seeds in soups and stews as a treat for cold winter days. Flax seeds have copious amounts of fiber, iron and proteins and offer a great blend with soups and stews.
6. Add When Baking
We have all fallen in love with baking after watching shows like "Cupcake Wars", so why not try some baking with the flax seeds? Flax seed gives some nutritional benefits and texture to the baked dishes that you're going to love. You can mix them in your cake mix, bread dough or in muffins to give yourself a healthier and more delicious treat.
7. Cook with Flax Seeds for Your Kids
For kids, mix flax seeds with egg and flour mixture and coat chicken before deep-frying for dinnertime. You can also give your dessert a twist by rolling some in the sponge mixture and topping with flax seed ice cream prepared at home. Your children will enjoy the flavors and texture, while the protein in flax seeds will give support to grow the bones and muscles.
Safety Precautions
Flax seeds can have laxative effect and causes diarrhea, pain in abdomen or gas. Ground flax seeds have phytoestrogens that pregnant ladies should avoid. Diabetic patients who eat flax seeds may experience obstruction in bowel, bleeding disorder and other persistent health issues. Consult your doctor before eating flax seeds.
Flax seeds can be used for many purposes. Watch the following video to learn how to eat flax seeds to lose weight:
Health Benefits of Flax Seed
1. Lower Hypertension
A study conducted by Greek researchers discovered that flaxseed oil can reduce the blood pressure significantly. So adding flax seeds and flaxseed oil in your diet can save you from hypertension and other relevant cardiac complications.
2. Reduce Cancer Risk
Regular tanning affects our skin, but consuming flax seeds reduces the risk of developing skin cancer. A research conducted on laboratory mice showed that mice receiving flax seed pills are 63% less likely to develop melanoma tumors than their counterparts.
3. Relieve Depression
A study conducted by Japanese scientists showed that adding flax seed to your meals can also be very useful against depression. The study showed that two fatty acids docosahexaenoic and eicosapentaenoic found in flax seeds can help manage depression without aggravating the adverse effects. These nutrients can also be obtained from food elements like walnuts and fish.
4. Prevent Liver Diseases
The risk of liver dysfunction can be reduced by optimal consumption of flax seeds. This is especially true for those who consume excessive alcohol. According to a research, people who consume flax seed pills are at lower risk of developing liver diseases. It was concluded that up to 100 mg supplemental dose is safe and most effective.
5. Reduce Cholesterol Levels
High cholesterol can clog your arteries, causing heart issues, stroke and other cardiac disorders. Research shows that flax seed can help prevent cardiac issues by lowering cholesterol levels. However, please note that the consumption of flax seeds should not replace the use of drug.
6. Help Fight Prostate Cancer
According to a latest study that was conducted on 161 participants, investigators found that flax seed significantly prevents the formation of cancer cells in the prostate.
More Tips to Enjoy Flax Seed
Need more tips on how to eat flax seeds?
- Whole flax seeds are usually undigested in the intestines. Our body is more ready to absorb ground flax seeds.
- Ground flax seeds are available in almost all the superstores under the section of "grain" and mostly in bags of 1-pound. They are also available online or in health stores.
- You can use brown or golden flax seeds but brown ones are more easily available and the nutritional difference isn't too much.
- Flax seeds can be used in baking as an alternative to flour (in baking muffins, breads, bagels, waffles and pancakes). Use 1/2 cup of flour with flax seeds to replace 2 cups of flour.
- To keep the ungrounded flax seeds fresh, freeze them in sealable bag. It will keep its nutritional contents sealed in.
- The flax seed shell keeps the fatty acids protected. Make sure to place the jar in a cool dark place. Good quality dry flax seeds can be stored in room temperature.
- It is recommended to drink a lot of water when consuming flax seeds.
- Unripe flax seed is slightly toxic. The serving size should be less than 50 mg per day. You can destroy the toxins by toasting and baking the seeds.