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Makhana Makhana Makhana Corn Rice

Flaxseed

Flax seeds, also known as linseeds, are a small but mighty superfood. They are available in both golden and brown varieties and have a mild, nutty flavor. Flax seeds are rich in a variety of nutrients and can be used in a wide range of culinary applications. For maximum nutritional benefit, it is recommended to consume them in their ground form, as the body can more easily digest and absorb the nutrients.

Key Nutritional Components

Flax seeds are a nutritional powerhouse, with three main components that contribute to their health benefits:

  • Omega-3 Fatty Acids (Alpha-Linolenic Acid or ALA): Flax seeds are one of the richest plant-based sources of ALA, an essential fatty acid that is beneficial for heart health and may help reduce inflammation.
  • Fiber: They contain both soluble and insoluble fiber. Soluble fiber helps to slow digestion, which can assist in regulating blood sugar and cholesterol levels. Insoluble fiber adds bulk to stool, promoting digestive regularity and helping to prevent constipation.
  • Lignans: These are plant compounds with antioxidant and phytoestrogen properties. Flax seeds contain significantly more lignans than most other plant foods.

Potential Health Benefits

  • Heart Health: The omega-3s, fiber, and lignans in flax seeds may help support a healthy cardiovascular system by helping to lower total and LDL ("bad") cholesterol, and potentially reducing blood pressure.
  • Digestive Health: The high fiber content can help promote regular bowel movements and support a healthy gut.
  • Blood Sugar Regulation: The soluble fiber helps to slow the absorption of sugar, which can aid in blood sugar management.
  • Weight Management: The fiber in flax seeds can promote a feeling of fullness, which may support weight management efforts.

Ways to Use Flax Seeds

  • Baking: Add ground flax seeds to muffins, breads, cookies, or pancakes. You can also use a mixture of ground flax seed and water (often called a "flax egg") as a vegan egg substitute in recipes.
  • Breakfast Foods: Sprinkle ground flax seeds over your oatmeal, yogurt, cereal, or add them to smoothies.
  • Toppings & Mix-ins: Stir ground or whole flax seeds into sauces, gravies, salads, or soups.
  • Raw Applications: Mix into dips like hummus or guacamole, or blend into salad dressings.

Storage

Store flax seeds in an airtight container in a cool, dark place. Ground flax seeds can be refrigerated or frozen to help maintain freshness and prevent the healthy fats from going rancid.