How can I include flaxseeds in my Indian diet?

You can add flaxseeds to your diet by incorporating them into traditional Indian dishes. For example, sprinkle ground flaxseeds onto your morning porridge, mix them into your chapati dough, or add them to smoothies and yogurt for an extra nutritional boost.

Are brown and golden flaxseeds different in terms of health benefits?

No, both brown and golden flaxseeds have similar nutritional profiles and health benefits. You can choose either based on your preference, as both are rich in essential fatty acids, fiber, and lignans.

Can flaxseeds help with weight loss?

Yes, flaxseeds can aid in weight loss due to their high fiber content, which promotes satiety and helps control appetite. Including flaxseeds in your meals can help you feel fuller for longer, making it easier to manage your weight.

Is it necessary to grind flaxseeds before consuming them?

Yes, it is recommended to grind flaxseeds before consumption to enhance nutrient absorption. Whole flaxseeds may pass through the digestive system undigested, so grinding them allows your body to utilize their health benefits more effectively.

Thinking of adding FLAXSEEDS to your diet...

Published on February 11, 2013 | Updated on March 22, 2026 | Shruti Marjara Kushwaha | Nutritionist | 2 comments

Heard about the benefits of Flax seeds? I bet you have... And now, you are thinking of possible ways of adding flaxseeds to your diet. Right??

For those who do not know about this marvel: Flax is a plant that grows in parts of Europe, Asia and Africa and has numerous usages. Also known as linseed or alsi, the plant is used for making fabric, paper, medicines, soap, etc. Seeds of the flax plant are now gaining popularity for their health benefits and nutritive value.

The seeds of Flax are a rich source of fibre, essential fatty acids (?-linolenic acid, ?-3, ?-6. These are called essential as our body cannot synthesize them on its own) and other micronutrients. Its excellent fatty acid profile and high fibre content make it an admirable addition to the daily diet. Two kinds of flaxseeds are available, brown and golden (or yellow) flaxseeds. However, there is no difference in their nutritive value or health benefits.

Health Benefits:

Heart Health: Flaxseed intake decreases cholesterol levels, lowers risk for heart attacks and plaque formation, decreases triglyceride levels and blood pressure.
Increases bone strength
Good for skin especially dry and flaky skin
A good source of DHA, a brain-building nutrient
Provides essential fatty acids which are essential for the structure of the brain, improve memory, moods & concentration
Contains lignan which makes it a natural laxative. It also lubricates & absorbs toxins.
Rich in phytoestrogens (the plant form of the female reproductive hormone, estrogen), thus might help menopausal women in relieving the symptoms.

Knowing the widespread benefits of flaxseeds, it becomes logical to find ways of incorporating them into our diet. You can consume flaxseeds raw or roasted to enhance their nutty flavour. Ideally, they should be ground before consumption for better absorption. As grinding decreases the shelf life, you must properly store them (keep in a cool place in an airtight container) and consume them within a few days.

Try the following ways to add flaxseeds to your daily diet.

If you can bear the slightly bitter flavour of flaxseeds, try having them 1 teaspoon once a day post meals
Add ground flaxseeds to your breakfast cereal to make it crunchy
Adding ground flaxseeds to spreads and dressings can make salad dressings and sandwich spreads healthier.
Other foods in which you may sprinkle a little bit of flax powder are raita, milkshakes, smoothies, yoghurts, cakes, cookies, vegetable preparations, etc.
Flaxseed oil can also be included in the diet. But it will not have the added advantage of fibre and protein present in the seeds

At this point, I would also like to share a recipe to use flaxseeds: flaxseed parantha (have stuffed roti instead if you are trying to watch your weight). Take roasted ground flaxseeds; add chopped onion, chopped green chilli, lemon juice, salt and stuffed red chilli pickle (approx 1 chilli for 6-8 paranthas). Mix them and use this as stuffing for the paranthas. Team it up with curd.

Do try the recipe, and post your feedback in the comments.

Add flaxseeds to your diet slowly. Start with 1 teaspoon and gradually increase it to 2 tablespoons a day. Do not forget to drink a good amount of water along with it. Enjoy good health.

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