Unleash the Power of Flaxseeds & Understand Why Dietitian Recommends It.
Updated: Apr 4
Flaxseed, also known as linseed, is an incredibly nutritious ingredient that is gaining popularity among dietitians and nutritionists. The tiny, golden, or brown-colored seeds are packed with essential fatty acids, fiber, and a host of other nutrients that can have a powerful impact on our health.
Here are just a few reasons why dietitians suggest incorporating flaxseed into almost every meal.
Rich in Omega-3 Fatty Acids: Flaxseeds are an excellent source of Omega-3 fatty acids, which are essential for optimal health. These fatty acids are critical for reducing inflammation in the body, keeping the heart healthy, and improving brain function.
High Fiber Content: Flaxseeds are an excellent source of both soluble and insoluble fiber. Soluble fiber helps slow digestion, which keeps us feeling full for longer, and insoluble fiber promotes regular bowel movements, which can be beneficial for digestive health.
Lowers Cholesterol: The fiber and lignan content in flaxseeds have been shown to reduce bad cholesterol levels, which is a risk factor for heart disease.
Weight Management: The fiber and protein content in flaxseeds can help control hunger and improve overall metabolism, which is beneficial for weight management.
Antioxidant Properties: Flaxseeds are also a rich source of antioxidants, which help protect against cellular damage caused by free radicals.
Incorporating flaxseeds into your diet is easy. You can add them to smoothies, oatmeal, yogurt, or baked goods. They can also be sprinkled over salads or added to sauces for a boost of nutrition.
According to USDA, every 100 grams of Flaxseed includes the following nutrients
Calories: 534 Kcal
Protein: 18.29 g
Carbohydrate: 28.88 g
Dietary Fibre: 27.3 g
Potassium: 813 mg
Phosphorus: 642 mg
Magnesium: 392 mg
Calcium: 255 mg
Iron: 5.73 mg
Zinc: 4.34 mg
Sodium: 30 mg
Vitamin C: 0.6 mg
Vitamin K: 4.3 µg
Folate: 87 µg
Selenium: 25.4 µg
Recipe for Flaxseed Garlic Dry Chutney
The Flaxseed Garlic Chutney is a nutritious and flavorful condiment that packs a punch in terms of plant-based protein. This dry chutney is simple to make and full of delicious, dynamic flavors.
A blend of flaxseed, peanuts, sesame seeds, garlic, and chilies creates a chutney that bursts with flavor and texture
1 cup flaxseed
20-25 Garlic cloves
3-4 Dry red chilies, broken into pieces – adjust per spice tolerance
1 teaspoon cumin seeds (Jeera)
½ cup sesame seeds white or brown
¼ cup Peanuts
2 teaspoons oil ( or use Oil Spray)
Salt to taste
In a pan, heat 1 teaspoon of oil over low heat. Toast cumin seeds, garlic cloves, and dry red chillis stirring frequently, until slightly browned. Then, remove from heat and transfer to a plate.
Place the pan back on the stove and dry roast the sesame seeds and peanuts over low heat, stirring frequently, until the seeds start to pop. Turn off the stove and transfer it to the plate.
Allow the roasted ingredients to cool completely. Then, add them to a grinder or food processor jar along with salt.
Grind until a coarse powder forms, using the oil from the sesame seeds and peanuts to bind everything together.
Add flaxseed meal or coarse ground flaxseed to the grinder jar and pulse a few times until well combined. Adjust the salt to taste.
Transfer the chutney to a serving bowl and serve.
Once cooled to room temperature, store in an airtight mason jar in the refrigerator for up to a month.
In conclusion, flaxseeds are a versatile ingredient that can offer numerous health benefits. From reducing inflammation to improving digestion, flaxseeds can be a valuable addition to almost every meal. So, the next time your dietitian suggests incorporating flax seeds into your diet, be sure to make it part of your meal.