Flax Seeds: The Powerhouse of Nutrients

Himalayan Natives

5 min Read

September 30, 2021 | recipes

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Flax seeds are probably one of the most commonly used foods for nutrition and fitness. They are one of the most popular seeds and are a good source of healthy fats, antioxidants, micronutrients, and dietary fiber. They have long been revered as a superfood not just in the modern culinary world, but also in Ayurveda, particularly owing to their fiber content and numerous health benefits. They are mild to taste, extremely versatile to use, and affordable, making them an ideal fit for any healthy diet. So, what are the benefits of eating flax seeds?

Health Benefits of Flax Seeds:

  • Known to Aid Digestive Function: Flax seeds contain both soluble and insoluble omega-3 fatty acids. A diet rich in both insoluble and soluble fiber can help detoxify the colon, which encourages fat loss and reduces sugar cravings.

  • Rich in Antioxidants: Flax seeds contain lignans (plant compounds), which are known to have anti-aging properties. The antioxidant content of flax seeds ranks very high compared to fruits, vegetables, and other superfoods like blueberries and olives.

  • Anti-Inflammatory Properties: Flax seeds contain omega-3 fatty acids, especially Alpha-Linolenic Acid, which has anti-inflammatory properties. Alpha-linolenic acid is known to be beneficial for heart health and many other diseases.

  • Helps Balance Hormones: Flax seeds are particularly beneficial to women with hormonal imbalances. The phytoestrogens in flax seeds are known to lower estrogen and rid the body of excess estrogen.

Flax seeds are evidently nutritious as they contain weight-controlling and muscle-preserving protein, and they provide approximately 18 grams of protein per 100 grams. Their protein content makes them a great ingredient to use especially for vegan/vegetarian diets, and their mild and nutty flavor makes them extremely versatile for cooking. Let's take a look at some amazing flax seed recipes that bring out the best of the health benefits of flax seeds.

flax seeds

Flax Seed Chutney Powder

Flax Seed Podi is a super healthy and delicious chutney powder that you can easily make. This recipe is an easy way to include omega-rich flax seeds in your diet as it can be paired with some rice, dosa, and parathas!


  • ½ cup Flax seeds

  • ¼ cup Chana dal

  • ¼ cup Urad Dal

  • 5 dry red chilies

  • 1 tbsp tamarind paste

  • 1 tsp mustard seeds

  • ½ tsp Asafoetida (hing)

  • ½ tsp turmeric powder

  • 1 sprig of curry leaves

  • 1 tsp oil

  • Salt, as per taste


  • On medium-low heat, dry roast the chana dal, urad dal, and flax seeds until the mixture is fragrant and light red. Remove from heat and cool on a plate.

  • To the frying pan, add a teaspoon of oil. Roast the red chilies and tamarind on a low flame. Continue roasting until all curry leaves have become crisp in the middle. Let everything cool to room temperature. Using a grinder, grind the flax seeds, chili mix, and dal separately to powder. Transfer to a large mixing bowl.

  • Heat oil in a kadai for tempering. When it is hot, add the mustard seeds. Add the hing and turmeric powder when it sputters. Turn off the flame and pour the tempering over the chutney powder. Finally, combine the hand-mixed chutney powder in a mixer for 1 or 2 rounds so that it gets evenly blended. Enjoy with rice, dosa, or the food of your choice!

Flax Seed Raita

To make a delectable Flax Seed Raita, combine it with curd. This healthy and delicious dish is flavored with bottle gourd and mint leaves, and is one of the best flax seeds recipes. Enjoy this healthy ingredient to the fullest!


  • 3 tbsp flax seeds 

  • 1 cup bottle gourd, grated

  • 1 cup curd (low fat)

  • ½ cup mint leaves, finely chopped

  • ½ tsp cumin seeds

  • Salt, as per taste

  • 1 cup water


  • Combine the bottle gourd and water. Cover and cook for 4 minutes on a medium flame.

  • In a large bowl, mix all the ingredients, including the cooked bottle gourd.

  • Serve chilled after being refrigerated for at least an hour.

Flax Seed Smoothie

This Flax Seed Smoothie is a healthy way to start your day! You can make it with almost any fruit you have on hand, and it's packed with nutrients and fiber, bringing out the best of the health benefits of flax seeds.


  • 1 cup water

  • 1 large frozen banana

  • 1 cup frozen mango

  • 2 tbsp flax seed

  • 1 cup fresh baby spinach

  • ¼ cup orange juice (optional)

  • ½ inch fresh ginger, peeled (optional)


  • Blend all the ingredients in a blender until smooth.

  • Serve immediately for the best taste and texture. Smoothies can be stored in an airtight container in the refrigerator for up to 24 hours.

Flax Seed Balls

Flax Seed and Oat Balls are a crunchy, chocolaty dessert that provides instant energy. Roasted oats, peanut butter, flax seeds, coconut flakes, and dark chocolate chips are used in this dessert recipe that can be enjoyed by people of all ages!


  • 2 cup oats

  • 1 cup flax seeds

  • ½ cup honey

  • 3 tsp vanilla essence

  • 12 tbsp dark chocolate chips

  • 1 cup coconut flakes

  • 1 cup peanut butter


  • Dry roast the oats in a pan over medium heat. Remove from heat and set aside. Dry roast the flax seeds in another pan until they splutter. 

  • Add vanilla essence, peanut butter, and honey to a medium-sized bowl, and mix well. Add the coconut flakes, flax seeds, and dark chocolate chips to the bowl. Stir in the oats and mix well.

  • Mix all the ingredients in a bowl and place it in the refrigerator for 25 minutes. Once the mixture sets, you can shape it into lemon-sized balls and serve them right away. If you like, you can add nuts and raisins to enhance the taste.

Flax seeds come with a wide range of culinary uses and nutritional benefits. These tiny, flattened, bronze-colored seeds are one of the healthiest foods that you can eat and are very versatile. They are gluten-free and easily digestible, so even those with gluten allergies can easily digest and absorb all the nutrients flax seeds have to offer. They are a great source of fiber, protein, and several minerals and can be easily incorporated into any dish under any dietary plan. Try these nutritious seeds in these recipes!

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