The seeds can support your weight management plans as the presence of high fibre content can help you feel full longer and reduce overall calorie intake.
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They contain approximately 7 times more lignans than other plant-based foods, that can protect against hormone-linked cancers like breast cancer. The seeds can support your weight management plans as the presence of high fibre content can help you feel full longer and reduce overall calorie intake. Recently, leading dietitian Shweta J Panchal explained the mistakes that we should avoid with flaxseeds.
Flaxseeds are loaded with essential nutrients that can offer an array of health benefits. They are rich in omega-3 fatty acids, contain high fibre content, and high in thiamine, a B vitamin that can play significant role in energy metabolism and cell function. The seeds are an excellent source of copper that can support brain development and immune health. Regular intake of the powerful seeds can reduce total blood cholesterol and LDL (bad cholesterol) levels and bring down heart disease risks. They contain approximately 7 times more lignans than other plant-based foods, that can protect against hormone-linked cancers like breast cancer.
The seeds can support your weight management plans as the presence of high fibre content can help you feel full longer and reduce overall calorie intake.
Leading cardiologist with over 40-years of experience, Alok Chopra said flaxseeds can lead to hormonal balance, improve digestion, and offer omega 3. The doctor suggested to always ground them before eating. You can add them to smoothies, curd, and oats. You can avoid the seeds if you are prone to lose tools as the seeds will not digest, added the doctor.
According to a report featured in National Library of Medicine, “Since flaxseed contains many essential nutrients, such as lignans, omega-3 fatty acids, dietary fiber, vitamins, and minerals, it has been classified as a “superfood”, that is, a food of natural origin with numerous bioactive components and many health-promoting benefits.” 1
If you consume 100 grams of flaxseeds every day, you will get the following nutrients given below:
Recently, leading dietitian Shweta J Panchal took to her Instagram handle and explained the mistakes we should avoid in flaxseeds consumption. She said, “You’ve been eating flaxseeds wrong. And getting zero benefit because of it. Whole flaxseeds pass through your body completely undigested. The outer shell is unbreakable. Everything inside — the omega-3, the lignans, the fibre — goes straight to the bin. Grind them fresh. Every single time. One tablespoon in your dal, curd, smoothie, or roti dough. And never add to hot food — heat destroys the omega-3 completely. Always after cooking. One simple change. Complete transformation in what your body actually receives.”
The dietitian said, “whole flaxseeds pass from your digestive system completely intact. Your body cannot break the outer shell, you get nothing out of it. It is as good as swallowing a sealed capsule, and expecting that medicine to work for you.” 2
So what you are supposed to do be doing here right before you want to eat flaxseeds, you ground them into fine powder. You can add it to your dal, smoothies, you can also add it to your rotis. And, you can take the full benefit out of it, added Panchal.
Ground flaxseeds release lignants, omega-3, and fibre that your body can actually absorb and use. One more thing, never cook flax seeds at higher temperatures as it completely destroys the omega-3. Always add flaxseeds once you are done with the cooking part of it. The dietitian recommended 1 tablespoon freshly ground flaxseeds every single day.
1. Supports Heart Health: The seeds contain high amount of omega-3 fatty acids, particularly alpha-linolenic acid or ALA that can support heart health. These healthy fats can maintain healthy cholesterol levels and support blood circulation.
2. Boosts Digestion: The seeds are rich in both soluble and insoluble fibre that can support digestion and healthy regular bowel movements. The presence of fibre content in flaxseeds can enhance gut health and reduce constipation.
3. Supports Weight Management: Flaxseeds contain good amount of protein and fibre that can help you feel full for longer. It can eliminate or reduce unnecessary snacking and support healthy weight management.
4. Supports Hormonal Health: The seeds contain lignans, plant compounds that can support sound hormonal balance. These compounds are particularly helpful for women’s health and may offer support towards overall reproductive wellness.
5. Maintains Healthy Blood Sugar Levels: Flaxseeds contain fibre that can slow down digestion and absorption of sugar that can help you maintain stable blood sugar levels when consumed as part of balanced diet.
6. High In Antioxidants: The seeds contain antioxidants that can protect the body from oxidative stress and inflammation. Decreasing oxidative stress can improve overall long-term health.
FAQs
Why should flaxseeds be ground before consumption?
Flaxseeds have a hard outer shell that passes through the digestive system undigested if consumed whole. Grinding flaxseeds breaks the shell, making omega-3 fatty acids, lignans, and fiber available for absorption and use by the body. Eating whole flaxseeds provides little to no nutritional benefit.
Can I cook flaxseeds directly in hot dishes?
No, it is advised not to cook flaxseeds at high temperatures. Heat destroys the omega-3 fatty acids present in flaxseeds. Instead, add freshly ground flaxseeds only after the cooking is complete to retain their nutritional benefits.
What are the main health benefits of regularly consuming flaxseeds?
Regular consumption of flaxseeds supports heart health by maintaining healthy cholesterol levels, boosts digestion through high fiber content, aids weight management by promoting fullness, supports hormonal balance via lignans, helps maintain stable blood sugar, and provides antioxidants that reduce oxidative stress.
How much flaxseed should I consume daily for health benefits?
Experts recommend consuming about one tablespoon of freshly ground flaxseeds daily. This amount helps deliver essential nutrients like omega-3 fatty acids, lignans, and fiber for optimal health benefits.
Are there any precautions for people prone to digestive issues when consuming flaxseeds?
People prone to losing tools or those with sensitive digestion should avoid flaxseeds, especially whole seeds, as they may not digest properly and can pass through the body undigested. Ground flaxseeds are easier to digest and absorb but consult a healthcare provider if you have specific digestive concerns.
National Library of Medicine|The Role of Flaxseed in Improving Human Health
Dietitian Shweta J Panchal via Instagram|Mistakes you should avoid with flaxseeds
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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