The Importance of Flax Seeds

Flax seeds

What are Flax Seeds?

Flax, Linum usitatissimum, originated somewhere east of the Mediterranean and west of India and has been used to make linen since the days of ancient Egypt. They may tiny, but mighty healthy for you! Flax seeds have a similar profile as grains. Though they contain numerous vitamins and minerals, the amount of fiber, antioxidants and Omega-3 fatty acids in flax seeds, leave grains behind the 8 ball.  Researchers now rank flax seeds as the #1 source of lignans, which are unique fiber-related polyphenols that provide us with antioxidant benefits, fiber-like benefits.

The Benefits of Flax seeds

Flax seeds are extremely low in carbohydrates. This makes them perfect for people who limit their intake of starches and sugars. And its combination of healthy fat and high fiber content make it a great food for weight loss and maintenance — many dieters have found that flax seed has been a key to keeping them feeling satisfied.  In addition, Flax seed is high in most of the B vitamins, magnesium, and manganese.

In addition to improving blood pressure and lowering fasting glucose level, flax seed intake also helped decrease central obesity (as measured by waist circumference). The addition of flax seed provided all of these health benefits without causing weight gain. That’s quite an accomplishment for a food that is over 70% fat in terms of total calories and contains about 10 times as many calories per cup as a fruit like blueberries. Flax seed oil should be able to help in reducing hypertension, which is also known as blood pressure. This is due to the high content of fiber which is present and the fact that they are a rich source of omega-3 fatty acids.

 8 Reasons why you should consume Flax Seeds

  •  One quarter cup of ground flax seed to your diet per day will provide approximately 11-12 grams of fiber
  • Helps you stay full longer
  • You can lower your cholesterol with flax seed because it binds with the cholesterol and removes it from your system through the digestive process.
  • Flax seeds are rich in omega-3 fatty acids, which are important for overall brain health as well as for preventing memory loss and depression.
  • Flax seeds are high in protein, containing 10 grams in each 3 tablespoon serving
  • Eating flax seeds on a daily basis stabilizes blood sugar and may reduce the effects of diabetes.
  • Helps to relieve constipation, parasites and toxins out of your system.
  • Cleans your intestines of mucus.

 Recipes with Flax Seeds

Brown rice flax pilaf

 Brown rice and Flax Pilaf

  • 2 tbsp Olive Oil
  • 1 cup of Brown Rice
  • ¼ cup of flax seeds
  • 1/3 cup of minced onions
  • 1 small tomato diced
  • 2 cups of vegetable broth
  • ½ tsp of sea salt
  • ¼ tsp of crushed rosemary or basil *Any herb can be substituted

In medium saucepan, over medium heat, add olive oil

Add quinoa, flax seed and onion. Stir until quinoa is golden brown and flax is turning dark, about 3 minutes.

Stir in tomato, vegetable broth, sea salt and herbs.

Cover, heat to boiling, reduce heat, simmer 15 to 20 minutes.

Turn off heat, remove lid, lift pilaf with fork.

Let rest 10 minutes before serving.


 Green beans with Flax seeds

Green Bean Flax Fries

  • 1 lb fresh green beans, ends snipped
  • 3 Tbsp flax meal
  • 1 tsp salt
  • 1/2 tsp Cayenne Pepper (If you like spice)
  • 1 tsp oil (avocado or other high heat oil)

Preheat oven to 425 degrees

Toss green beans with all ingredients in medium bowl until coated well.

Spread into an even layer on baking sheet, and bake 10-15 minutes until golden brown and crispy.

flax seed blueberry muffins

Scrumptious Blueberry Muffins

  • 1 tablespoon fresh ground flax seeds
  • 1 cup non-dairy milk (almond, coconut, or hemp)
  • 1 small banana, mashed
  • 2 cups whole wheat pastry flour
  • 1/2 cup Maple syrup
  • 3 teaspoons baking powder
  • 1 teaspoon salt
  • 1 cup frozen blueberries

Heat oven to 400°F (200°C) degrees.  Grease a 12-cup muffin pan

In a large mixing bowl, use an electric beater or hand blender to blend the flax seeds, milk and mashed banana until smooth.

In a separate medium bowl, mix the flour, sugar, baking powder, and salt.  Add the dry ingredients to the wet ingredients.  Stir until mixture is moisten but still has lots of lumps.  Fold in frozen blueberries.

Use 2-inch scooper or large spoon to fill each muffin cup 2/3 full.

BAKE 18 to 20 minutes.


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