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The nutritious Flax Seeds : Health Benefits and Easy Recipes!

Updated on May 28, 2017
ChitrangadaSharan profile image

Chitrangada has nutrition in mind when cooking for her family.Making nutritious food delicious is a skill she has perfected over the years.

Flax Seeds: Whole
Flax Seeds: Whole | Source

Flax Seeds are loaded with Nutrition!

© Chitrangada Sharan, Feb. 2014

All Rights Reserved.

  • When I was a little girl, I often used to see my grandfather including Flax seed recipes, Nuts, Moong sprouts, Garlic, roughage and other healthy options in his diet. He had sound health, no joint pains, or bone related issues, no heart related problems or hypertension, diabetes etc. and he used to ride his bicycle even at the age of 80 plus.
  • At that time, there were not many magazines or media to tell you the health benefits of foods that we eat. But people were aware of healthy foods and even though medical science was not as advanced as today, they led healthy and disciplined life.
  • May be there were not much junk foods and more of physical activities as compared to today' s lifestyle.
  • In the light of this, I am going to discuss the health benefits of Flax Seeds and how we can consume this. I would be happy to share the particular recipes which my grandfather enjoyed.

Flax Seeds: The wonderful healthy and nutritious food
Flax Seeds: The wonderful healthy and nutritious food | Source

What are Flax Seeds and why it makes sense to include them in our daily diet?

Flax Seeds are tiny brown colored seeds, which contain high levels of dietary fiber, number of Anti oxidants and abundance of micro nutrients such as Omega 3 fatty acids, as such it can be very beneficial for Vegans, who do not consume fish in particular.

Health Benefits Of FlaxSeeds:


1. Cardiovascular diseases or diseases related to Heart:


Omega 3 fatty acids are beneficial in Heart related problems, as found by experts. It is anti inflammatory and regularizes heart beats.

It has been observed by experts that Flax Seeds help in preventing the hardening of Arteries and blockages and does not allow to build up plaques.

Flax Seeds also help to maintain ideal Heart rate and is very effective in treating the complaints of Heart palpitations or irregular Heart beats.

2. Maintains Cholesterol Levels:


Recently One of my friend's husband was advised to include Flax Seed in his diet as his HDL was at a lower level than expected in his routine medical check up.

Taking Flax Seeds daily has helped people maintain their Cholesterol levels.

Increased LDL or Bad Cholesterol in bloodstream can give rise to many diseases, such as Heart problems, Diabetes, Hormonal problems etc.

Flax Seeds helps to increase HDL or Good Cholesterol and maintains the LDL, HDL Levels.

3. Cancers :


Doctors and Nutritionists are of the opinion that Flax Seeds helps to fight and prevent certain types of Cancers in men and women. It has Anti oxidants and Anti inflammatory properties that provide protection and helps in fighting certain Cancers.

4. Menopause and Hot Flashes:


With the onset of Menopause in women, there comes lot of problems, which may or may not need medical attention. In other words, it is very difficult for some women , whereas it is manageable in others.

Studies seem to suggest that regular intake of Flax Seeds has helped many women to reduce the intensity of Hot Flashes.

Flax Seeds also helps to maintain Bone Density after Menopause, as has been observed by studies.

5. Fiber Food helps in Digestion:


Flax Seeds have rich fiber content and it has a unique gum like component called Mucilage, which helps to improve intestinal absorption of nutrients in digestive process. This also helps to prevent Colon Cancer.

Home Ground Flax Seeds
Home Ground Flax Seeds | Source

How To Eat Flax Seeds?

Flax Seeds should not be eaten without grinding it as it will not be digested and you will not benefit from its nutrients.

You can grind it your self or buy Ground Flax Seeds from a nearby supermarket.

If you are buying it from the store, check the manufacturing and expiry date. If stored for a long time, it might lose its Nutritional value.

Why not grind Flax Seeds yourself!


~ It is a very simple procedure.

~ Buy Brown Flax Seeds from the Super market or nearby Grocery shop.

~ Place a non stick pan on flame and dry roast the seeds for 4 to 5 minutes or till they start crackling.

~ Remove from fire and let it cool.

~ Grind in the dry grinder of your food processor.

~ Store in dark bottles to prevent oxidizing, as it reduces its nutritional value.

~ You may store in closed bottles in refrigerators too.

Store in airtight bottles, preferably in refrigerators
Store in airtight bottles, preferably in refrigerators | Source
Flaxseeds stuffed chapatis
Flaxseeds stuffed chapatis | Source

Flax Seeds Recipes!

There are many creative recipes, which you can try. Just let your imagination flow.

1. In Baking:


Mix some ground Flax Seed powder in your regular Breads, Muffins, Pizzas, Wraps, Biscuits and Cookies etc. The ratio could be one fourth along with your regular flour.

You can easily get breads containing Flax seeds at local markets too.

2. In Soups or Salads or Smoothies:


You may also include about one tablespoonful per serving ground Flax Seeds, in your regular soups.

Salads taste delicious with dry and roasted Flax Seeds. Use it as a dressing.

3. In Chapatis:


I find ground Flax Seeds powder stuffed chapatis very delicious. Remember to include a little bit of salt and Red chilli powder in it and prepare like a normal stuffed chapati. You may or may not use butter, as per your choice.

4. Flax Seed Laddoo:


Indians have a great liking for Laddoos and ground Flax Seeds combined with Jaggery is a great combination to make Laddoos.

5. Just Sprinkle It:


If you do not want to take the trouble of preparing some recipes, just sprinkle it on your Salads, over your Cereals, such as Rice or Oats or even better munch it like a Snack.

Flax seeds recipe suggestions, source: You tube

Do you include Flax Seeds in your daily diet?

See results

To Sum Up:

  • After reading this, one may think of Flax Seeds as a wonderful Super food.
  • But remember, good health is combination of sensible and healthy eating, Physical exercises and an overall healthy Lifestyle and a Positive Outlook.
  • Pregnant women and nursing mothers should not consume Flax Seeds.
  • Too much of everything is bad, so care must be taken as regards the quality and quantity of this Wonderful seed.
  • Nutritionists suggest 1 to 2 tablespoonful of Flax seeds is enough for a day.
  • This is just a friendly guide about the health benefits of Flax Seeds. For any specific, medical guidance, your Doctor is the best person to advise.

© Chitrangada Sharan, 26th Feb. 2014,

All Rights Reserved.

PROTECTED: PLEASE DO NOT COPY!

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Flax Seeds for weight loss, source: You tube

© 2014 Chitrangada Sharan

Do you include Flax seeds in your diet? Please share how in the comments section!

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    • ChitrangadaSharan profile image
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      Chitrangada Sharan 9 months ago from New Delhi, India

      Thanks MarleneB for reading and commenting on this hub!

      I am glad that the information about flaxseeds helped you. Yes they should be roasted slightly and then grounded before consumption. This way they become more aromatic and tasty.

      Thanks for your positive comments!

    • MarleneB profile image

      Marlene Bertrand 9 months ago from Northern California, USA

      Many years ago I use to include flax seeds in my diet. I couldn't remember why, so I stopped using it. You have just refreshed my memory and given me insight into a very important point - flax seeds should be grounded up in order to be digested. I didn't know that before now. Thank you for such a helpful article.

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 16 months ago from New Delhi, India

      Thanks Ann810, for your kind visit and comments!

      Both flaxseeds and oatmeal are so nutritious and in fact a must have in breakfast for me too.

      Appreciate you stopping by!

    • Ann810 profile image

      Ann810 16 months ago from Sunny Cali

      Hi, I recently began putting flaxseeds in oatmeal, because it help with healthier digestion. Informative hub, thanks.

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you Linda Bilyeu, for revisiting this hub! Your comments are greatly appreciated.

    • Sunshine625 profile image

      Linda Bilyeu 2 years ago from Orlando, FL

      I continue to enjoy flax seed daily and the benefits are paying off! :)

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 2 years ago from New Delhi, India

      Thank you T.PANNEER SELVAM, for your kind visit and comments!

      Glad that you are started using Flax seeds.

    • profile image

      T. PANNEER SELVAM 2 years ago

      I have started using the flax seed

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 3 years ago from New Delhi, India

      Thank you Brett.Tesol, for kind visit and positive comments!

      Hope you get them---.

    • Brett.Tesol profile image

      Brett Caulton 3 years ago from Thailand

      Good hub. I've heard a lot about flax seeds, will look into if i can get them out here ...

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 3 years ago from New Delhi, India

      Thank you mariexotoni, for your kind visit and positive comments!

      You can ground Flaxseed after slightly roasting them. There is a pleasant aroma after roasting it and it tastes crunchy and delicious.

      Thanks for sharing it and also for following me!

    • mariexotoni profile image

      mariexotoni 3 years ago

      Wow- I was just wondering if my Flaxseed would have to be ground and how much to intake! This hub is really readable/scannable.

      Sharing!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 3 years ago from New Delhi, India

      Thanks moonlake, for your visit and positive comments!

      Glad to learn that you are already using Flax seeds in your diet.

      Thanks for voting up!

    • moonlake profile image

      moonlake 3 years ago from America

      I put flax seed in my smoothies. You are right it is very good for you. Voted up on your hub.

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 3 years ago from New Delhi, India

      Thanks creativelycc, for your kind visit and words of appreciation!

      I am pleased to know that you liked this hub. Thanks for voting up and have a good day!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 3 years ago from New Delhi, India

      Thanks Marie Flint, for your kind visit and insightful comments!

      Thanks for voting up!

      Chitrangada

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 3 years ago from New Delhi, India

      Thank you VictoriaSheffield , for your kind visit and appreciative comments!

      Good to know that you are already taking good care of your health.

      Have a good day!

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 3 years ago from New Delhi, India

      Thanks adrienne2, for your kind visit and appreciation!

      I am honored to have comments from such a senior member of HP.

      And I am glad that you found the hub informative. Thanks and have a good day!

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 3 years ago from New Delhi, India

      Thanks cloverleaffarm, for visiting and appreciating this hub!

      It is good to know that you are already taking good care of your health.

      Thanks for voting up!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 3 years ago from New Delhi, India

      Thank you Dolores Monet, for your kind visit and lovely comments!

      I am happy that this hub was a reminder for you. And yes these seeds have beautiful flowers as you have mentioned.

      The description of your garden makes me eager to see its beauty.

      Thanks and have a good day!

    • creativelycc profile image

      Carrie L. Cronkite 3 years ago from Maine

      Excellent hub! I love flax seeds and can not praise their health benefits enough. You did a great job at researching and presenting the health benefits of flax seeds. Voted up!

    • Marie Flint profile image

      Marie Flint 3 years ago from Jacksonville, Florida USA

      Chandra, I'm currently using raw, unhulled flax seeds. When I sprinkle them on my cereal, the milk softens the seed; my teeth do the rest. Raw provides the best quality oil from the seed, and that's what omega-3s are. My interest in the seeds are for their anti-aging properties. Good topic. Voted useful.

    • VictoriaSheffield profile image

      Author Victoria Sheffield 3 years ago from Georgia

      These are great! I use them for digestion and heart health.

    • adrienne2 profile image

      Adrienne F Manson 3 years ago from Atlanta

      Very informative hub. Now I know why I should be including Flax seed in my diet. You have listed a wealth of information here.

    • cloverleaffarm profile image

      Healing Herbalist 3 years ago from The Hamlet of Effingham

      Love flaxseed. I have it in my breakfast smoothies, as well as my oatmeal. Great article. Voted up.

    • Dolores Monet profile image

      Dolores Monet 3 years ago from East Coast, United States

      Thanks for reminding me of the benefits of flax. I used to buy the seeds and grind them, adding them to my homemade bread. One year, just for fun, I planted some of the seeds in my flower garden. The pretty little blue flowers really added to my pink and blue and white garden!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 3 years ago from New Delhi, India

      Thanks rebeccamealey, for your kind visit and positive comments!

      Yes, Flax seeds can be used in making smoothies too. Just a little bit of imagination and you can find many more ways of taking these healthy seeds.

      Thanks for the Follow as well!

    • rebeccamealey profile image

      Rebecca Mealey 3 years ago from Northeastern Georgia, USA

      I had not thought about using flax seed in smoothies. I am going to do that.Thanks!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 3 years ago from New Delhi, India

      Hi Nell!

      Thank you so much for reading this hub and appreciating! I am glad that this hub was useful to you and thanks for your positive comments!

    • Nell Rose profile image

      Nell Rose 3 years ago from England

      Fascinating look at how good flax seeds are in the diet, I never knew any of this, so I will definitely look into buying some, great hub chitrangada!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 3 years ago from New Delhi, India

      Thanks rajan jolly, for reading and commenting!

      Its good that you are already taking Flaxseeds. I am glad you found the hub useful.

    • rajan jolly profile image

      Rajan Singh Jolly 3 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Useful hub. I grind my own flaxseeds and take 1 tbsp in my mug of milk everyday.

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 3 years ago from New Delhi, India

      Thank you Vellur, for your kind visit and appreciation!

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 3 years ago from New Delhi, India

      Thanks Tobusiness, for reading and appreciating!

      I am glad to know that you would include this in your diet from now on.

      Thanks for voting up and pinning!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 3 years ago from New Delhi, India

      Thanks Pamela, for reading this hub and commenting!

      I am glad to know that this hub was useful to you. Grinding makes it easy to mix in soups and doughs.

      Thanks again!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 3 years ago from New Delhi, India

      Thanks Sunshine625, for your kind visit and positive comments!

      Its so good to know that you are already enjoying the health benefits of Flax seeds.

      Thanks for sharing too! Have a good day!

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 3 years ago from New Delhi, India

      Thanks AudreyHowitt, for your visit and appreciation!

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 3 years ago from New Delhi, India

      Thanks rebeccamealey, for reading and appreciating this hub!

      I am glad that this is useful to you.

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 3 years ago from New Delhi, India

      Thanks Tom Shcumacher, for reading the hub and your positive feedback!

      I was told by my nutritionist that this seed helps to prevent strokes and clots in blood vessels. You may verify this with your Doctor and follow his instructions.

      Wish you and your family good health. Thanks again!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 3 years ago from New Delhi, India

      Thanks Audrey, for your kind visit and comments!

      It is good to know that you do include this healthy seed in your diet. And you are right, care must be taken in storing this. Nice to know that you have written on this subject. I would definitely read it soon.

      Thanks and have a good day!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 3 years ago from New Delhi, India

      Thanks Michelle, for your kind visit and positive comments!

      Thanks for sharing it too!

    • Vellur profile image

      Nithya Venkat 3 years ago from Dubai

      Useful and informative hub about flax seeds. Thanks for sharing.

    • tobusiness profile image

      Jo Alexis-Hagues 3 years ago from Bedfordshire, U.K

      Thank you for the reminder, although I'm well aware of the benefits of flax seed oil and omega 3 fatty acids I've yet to try it, useful information. Voting up and pinning.

    • Pamela N Red profile image

      Pamela N Red 3 years ago from Oklahoma

      Great information. I've been eating them for months on my oatmeal but didn't realize I needed to grind them up. I'll have to get out my grinder.

    • Sunshine625 profile image

      Linda Bilyeu 3 years ago from Orlando, FL

      I've been a fan of flax seed for about 8 years. I grind my own seeds and store the grinds in the freezer. I sprinkle the grinds on cereal, yogurt and even on pizza. Delicious and very healthy.

    • AudreyHowitt profile image

      Audrey Howitt 3 years ago from California

      Such a useful hub!!

    • rebeccamealey profile image

      Rebecca Mealey 3 years ago from Northeastern Georgia, USA

      Thanks for all these different ways to eat flax seed. I have been sprinkling it on cereal. I must try some of your ideas for variety.

    • Tom Schumacher profile image

      Tom Schumacher 3 years ago from Huntington Beach, CA

      Great information! I have used flax seed over the years, primarily as an ingredient in blended protein drinks, but I never realized it helps prevent heart disease. This is good news for me because my family has a history of heart attacks and strokes. - Thanks for sharing!

    • vocalcoach profile image

      Audrey Hunt 3 years ago from Nashville Tn.

      I use flax seed regularly. It's important to store properly to maintain the healthy properties. I wrote a hub about flax seeds about 2 years ago. This hub is a nice reminder. Thanks. Sharing.

    • midget38 profile image

      Michelle Liew 3 years ago from Singapore

      Just had flaxseed bread today...delicious and glad for all it's benefits! Sharing over HP too!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 3 years ago from New Delhi, India

      Thanks vespawoolf, for your kind visit and positive feedback!

      I am glad you liked this hub and would be more particular in including this wonder seed in your diet.

      Thanks and have a good day!

    • vespawoolf profile image

      vespawoolf 3 years ago from Peru, South America

      I like the sensible way you tackle this subject. I do eat flax seed. Ut after reading about the benefits and Omega 3s, I plan to make an effort to include more in my diet. Thank you!

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 3 years ago from New Delhi, India

      Thanks RTalloni, for your visit and positive feedback!

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 3 years ago from New Delhi, India

      Thanks Anamika, for your visit and positive feedback!

      Menopause brings along many heath issues for many women, while others may not find it very difficult. But its better to take precautions and be prepared.

      Besides Flax Seed, Sesame Seed is also very useful for women related issues.

      Thanks for your appreciative comments!

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 3 years ago from New Delhi, India

      Thanks aviannovice, for reading this hub and appreciating!

      You are right, this and many other Seeds are very beneficial for health, but usually we tend to ignore them in our regular diet.

      Thanks for your visit and continuous support!

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 3 years ago from New Delhi, India

      Thanks suzzycue, for visiting this hub and appreciating!

      Yes, it becomes tastier, if you roast it lightly. Grinding makes it easier to add in dough, soups etc.

      So glad to see you after a long time.

      Thanks for the support!

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 3 years ago from New Delhi, India

      Thanks Christy, for reading this hub and your positive feedback!

      I am glad this is useful to you.

      Thanks for appreciating!

    • RTalloni profile image

      RTalloni 3 years ago from the short journey

      I've found flax seed to be extremely beneficial!

    • Anamika S profile image

      Anamika S 3 years ago from Mumbai - Maharashtra, India

      Thanks a lot for the information. I have no health issues, but may hit Menopause any time now as I am 43. So I may as well start using this in advance.

    • aviannovice profile image

      Deb Hirt 3 years ago from Stillwater, OK

      Great material! I have known about the benefits of these wonder seeds for quite some time now, and it really is true. You ARE what you eat!

    • suzzycue profile image

      Susan Britton 3 years ago from Ontario, Canada

      I have read about flax seed before but you did a well detailed hub on it. Well done ChitrangadaSharan. Some of this info I did not know. It does help out with hot flashes but I didn't know you had to grind it for the most benefits.

    • ChristyWrites profile image

      Christy Birmingham 3 years ago from British Columbia, Canada

      I did not realize how to grind up flax seeds. You explained the process very well for me - now I know when I buy some from the grocery store how to grind them up. Well written!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 3 years ago from New Delhi, India

      Thank you tony55, for your kind visit and positive comments!

      I am glad you found the information useful.

      You are right, fiber foods are very beneficial for sound health and this wonder seed has Anti oxidants and is Anti Inflammatory too.

      Thanks again!

    • ChitrangadaSharan profile image
      Author

      Chitrangada Sharan 3 years ago from New Delhi, India

      Thank you Suzanne, for your kind visit and positive feedback!

      I would like to add that many health experts and health organisations all over the world have recognized the immense health benefits of this wonder seed, and termed it as one of the healthiest food available.

      I am glad you found the information useful and thanks for voting up!

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 3 years ago from New Delhi, India

      Thanks Devika, for your kind visit and appreciation! Your comments are truly appreciated. Yes, Flax Seeds are considered as Super food by many.

      Thanks for your continued support!

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 3 years ago from New Delhi, India

      Thank you billybuc, for your kind visit and comments!

    • ChitrangadaSharan profile image
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      Chitrangada Sharan 3 years ago from New Delhi, India

      Thank you Susan Recipes, for your kind visit and appreciation!

      I am glad you liked the hub!

    • tony55 profile image

      femi 3 years ago from Nigeria

      A very nice hub full of useful information, i haven't tried flax seed yet but when i get a chance i will. i am all for fiber rich produce.

    • Suzanne Day profile image

      Suzanne Day 3 years ago from Melbourne, Victoria, Australia

      I once knew a Scientologist who swore that flax seed oil prevents cancer really well. Now I have some facts from this hub to back up what he said because I didn't quite believe him! Thanks for the information on flax seeds, I will definitely be adding more of them into my diet. Voted useful.

    • DDE profile image

      Devika Primić 3 years ago from Dubrovnik, Croatia

      Incredible hub! The benefits sound most helpful. Eating Flax seeds is a good way to stay healthy.

    • billybuc profile image

      Bill Holland 3 years ago from Olympia, WA

      Not many people eat these in the United States. Good information; thank you.

    • Susan Recipes profile image

      Susan 3 years ago from India

      Thanks for sharing this useful informations. Voted up and useful.