This Is The Right Way To Eat Flaxseeds For Maximum Benefits

Flaxseeds can boost your overall nutrient intake instantly, making them an excellent addition to your daily diet. These tiny seeds are a good source of alpha-linolenic acid (ALA), a type of plant-based omega-3 fatty acid. These fats are known to support heart health, reduce inflammation, and promote brain health. Flaxseeds are also loaded with dietary fibre, which aids digestion, helps maintain regular bowel movements, and can contribute to weight management by promoting a feeling of fullness. Additionally, flaxseeds are known to promote healthy cholesterol levels, balance hormones, and offer powerful antioxidant properties.

While flaxseeds are highly beneficial, not many use them correctly. Consuming flaxseeds in their original form may not help you receive maximum nutrition. Here's the right way to these seeds that can help you reap all the benefits.

Best way to consume flaxseeds

Whole flaxseeds have a tough outer shell that often resists digestion, meaning they may pass through your system without releasing their nutrients.

To get the maximum health benefits from flaxseeds, you should consume them in ground (milled) form. Grinding them makes it easier for the body to absorb their nutrients.

You can use a coffee grinder or food processor to break the seeds. This will help unlock the omega-3 fatty acids (ALA), lignans (antioxidants), and soluble fibre inside. However, ground flaxseed can go rancid quickly due to oxidation. For maximum potency, grind in smaller quantities or store larger batches in an airtight container in the refrigerator or freezer.

You can also consume them after soaking. Soak whole or ground seeds in water overnight. This creates a gel-like substance that can improve gut health and boost hydration.

How much to consume and when

It is safe to consume 1 to 2 tablespoons of ground flaxseed daily. Consuming flaxseeds with water in the morning can kick-start your metabolism and improve digestion. You can also consume a tablespoon before meals. This can help you feel full faster, which may aid in weight management.

Ways to use flaxseeds

• Blend ground flaxseeds into your smoothies for an easy nutrition boost.
• Incorporate ground flaxseeds into baked goods like muffins, pancakes, and bread. A common substitution is using 1 tablespoon of ground flax mixed with 2.5 tablespoons of water as a replacement for one egg.
• You can sprinkle ground flaxseeds on top of salads, yogurt, or oatmeal for added texture and nutrition.
• You can also use flaxseed oil in salad dressings or drizzled over cooked vegetables, but avoid using it for high-heat cooking as it can degrade its beneficial properties.

Other tips to follow

• Keep flaxseeds in an airtight container in the refrigerator or freezer to maintain freshness and prevent them from going rancid.
• If you're new to flaxseeds, start with a small amount, which is about 1 tablespoon per day, to allow your digestive system to adjust and gradually increase as needed.
• Since flaxseeds are high in fibre, ensure you're drinking plenty of water throughout the day to help with digestion.
• Try to pair flaxseeds with other nutrient-dense foods to enhance their overall health benefits.
• If you are pregnant, nursing, or have hormonal-related health conditions, speak with your doctor before adding large amounts to your diet.

Incorporating flaxseeds into your diet is a simple yet effective way to boost nutrition and support overall health. Whether you add them to your morning smoothie, sprinkle them on salads, or use them in baking, they can help you enhance overall nutrient intake effortlessly.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.