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The Amazing Benefits Of Flax Seeds, A Wonder Food For Women

The benefits of flax seeds added to a woman's diet are many. Here's taking a look at how they are beneficial, and some easy recipes using flax seeds.

The benefits of flax seeds added to a woman’s diet are many. Here’s taking a look at how they are beneficial, and some easy recipes using flax seeds.

Flax or Linseed is such a multi-purpose plant, its uses spanning from linen thread, sheets, sacks, clothes, bags, purses, strong rope, fishing nets, sails, strings for bows among others. Commonly known as Alsi in our country, Flax has always been an intrinsic part of the Indian traditional diet and medicine.

Many benefits of flax seeds

The benefits of flax seeds added to your diet are numerous.

  • They are a great source of Omega 3 fatty acids from plant sources. Fish has become synonymous with Omega 3 fatty acids but they are a risky proportion for those with seafood allergies. Flax seeds act as the perfect substitute.
  • They also provide a good amount of Calcium. Regular consumption of flax seeds helps in making our bones stronger.
  • Flax seeds are a good source of Iron which is needed to produce Hemoglobin. The lack of sufficient iron in the body causes anemia, low blood count and general weakness.
  • They are high in phosphorus. After Calcium, Phosphorus is the next abundant mineral in our body. Both Calcium and Phosphorus are essential in building strong bones.
  • Flax seeds are one of the highest suppliers of dietary fiber, thereby highly recommended for tackling constipation in both babies and adults alike.

Who should have flax seeds?

The benefits of flax seeds are particularly high for the following groups of people:

  • Postmenopausal women or women who are deficient in estrogen
  • Men and women with a history of obesity, high cholesterol and diabetes
  • Men with a history of prostrate disease or cancer
  • Growing children would gain from the high calcium and phosphorus content found naturally in Flax, via stronger bones.

However, flax isn’t made for everyone. If you happen to fall under any of the following categories, we suggest you substitute fish oil in place of flax for your daily boost of healthy omega-3 fatty acids.

  • Women with a history of ovarian, uterine, breast cancer or have a BRCA1 or BRCA2 gene defect.
  • Women with a history of endometriosis or polycystic ovarian syndrome.
  • Women who are on any kind of hormonal replacement therapy or birth pills.
  • Pregnant and breastfeeding women.
  • Infants. It is recommended to wait until the child is at least 12 months old before introducing flax in the baby’s diet.
  • Adolescent girls and women under 30 should limit their flax intake to 1-2 times per week and not consume flax daily.

How to buy, consume and store flax seeds

Flax seeds can be easily bought from any of the following stores – grocery, health or organic and online. It is best bought whole as they are not only cheaper but also last longer with their nutrients perfectly intact. When the interior and most precious part of the flax seeds is exposed to light and air, they get rancid sooner and the nutritional value highly diminishes.

One should never eat raw or unripe flax seeds as they could be poisonous. Also, the healthy omega-3 fat from flaxseeds is alpha linolenic acid (or ALA), a type of omega-3 that must be converted by the body to the highly beneficial fatty acids (EPA and DHA) naturally found in salmon and other fatty cold-water fish. It is best to have in the powder or oil or capsule form.

It is highly recommended to buy the flax seeds in the whole form and grind them into a fine powder, as and when you need them, for getting the best benefits of flax seeds. For this purpose, all you need is a simple food processor or coffee/ spice grinder. Here are step-by-step instructions to making your own fresh, home-made flax seed powder.

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If you do choose to buy flax seeds from the store in the powder or oil form, make sure you pick them up from the refrigerated section of the store, packaged in opaque material. Any store bought form of flax seeds, be it powder, oil or capsule should be refrigerated and stored at home for up to 30 days. Bitter flax seeds are a sure sign of rancidity. So, dispose of them at the earliest.

Also, do bear in mind that the oil from flax seeds is simply not made for cooking as it is highly perishable and will lose its flavor and nutrients when exposed to high temperatures and light.

Adults can take up to 2 to 4 tablespoons of flax seed powder or 1 to 2 tablespoons of flax seed oil or 1 to 2 flax seed capsules daily.

Now, that we know various benefits of flax seeds and learnt how to buy, consume and store it, let us go several steps ahead with the following deliciously good recipes.

Apple flax seeds halwa

Apples and Cinnamon is a match made in heaven. But, when you throw in some pitted dates, flax, milk, mawa and ghee, you end with a perfect recipe that is simply out of this universe.

Recipe here.

Flax Seeds Curry Leaf Karam Podi

Moving on to something truly hot – brace yourselves up for some fiery challenge immediately upon sunrise! Sprinkle some fiery flax seed curry leaf karampudi atop your dosa or idli. Serve alongside a piping hot cup of filter coffee. True morning bliss!

Recipe here.

Flaxseed Ragi Roti

A wholesome meal with all the goodness of finger millet or ragi, flax seed powder and wholewheat/multigrain flour and ajwain (carom seeds)!

Recipe here.

Palak phulka

For those who need an extra iron punch, here’s a truly power packed flatbread combining spinach and flax seeds.

Recipe here.

Bottle gourd and flax seeds

A simple and tasty side dish comprising bottle gourd and flax seeds, making it the perfect accompaniment for the main course of rice and roti!

Recipe here.

Wholewheat Broccoli Indian Flat Bread/Parantha with Flaxseed, Sesame and Beetroot Curd

Here are two recipes, a broccoli paneer parantha served alongside beetroot, flax and sesame raita. Creative, healthy and satisfying!

Recipe here.

Flax seed Burfi

This is a great anytime ‘on-the go’ snack. At home, workplace, post workout, midnight! A tasty, healthy burfi made of almonds, walnuts, cashew nuts, flax seeds, cardamom and sugar.

Recipe here.

Oats and Flax seed Kheer

Is your child already tired of the same standard version of oats with milk and fruits? Why not lend a desi touch to this with this kheer recipe!

Recipe here.

Homemade Flax Milk

So, there’s badam (almond) milk, kesar (saffron) milk, and then there is the Flax milk. A super delicious drink made with dates and flax seeds.

Recipe here.

Whole Wheat Bread with Oatmeal and Flaxseeds

For all the bakers and bread lovers, this is such a treat to make and taste. The combination of whole wheat, oats, dates and flax seeds makes this bread absolutely drool worthy!

Recipe here.

Orange, Apple, Flaxseed Bread

When you have fruit bread as sweet as this one, life is simply a breeze.

Recipe here.

Crunchy Flax seed cookies

This is one smart cookie…literally! These cookies are so worth the effort – these super healthy flax seed cookies are based on the Keto diet.

Recipe here.

Flax seed Pancakes

A glorious way to start your morning is with these fluffy flax seed pancakes. This recipe is a wonderful twist to your regular pancake.

Recipe here.


We sure can promise that with these recipes, you aren’t going to get any flak. So, just re-flax and enjoy!

Image source: shutterstock


About the Author

Tina Sequeira

Winner of the Rashtriya Gaurav Award (2019) in association with the Government of Telangana for ‘Bhumi,’ the Orange Flower Award (2017) by Women’s Web, Literoma Nari Samman Award (2020), GrandQueens Leadership Award (2020) by read more...

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