It’s just a tiny seed, so how can something so small be so nutritious? Once you learn all the fantastic ways flaxseed benefits heart health, lower cholesterol levels, and even plays a part in regulating blood sugar, you’ll be using it every chance you get.
Looks undoubtedly can be deceiving. This tiny little member of the seed family is a powerful superfood with enormous health benefits. As long as it’s ground up before you eat it, flaxseed is incredibly easy to incorporate into your daily regimen.
I’ll show you some great tips for getting more of this beneficial food into your meals and explain why everyone needs more flaxseed in their life.
What are flaxseeds?
Flax seeds, also known as linseeds, are the seeds of the flax plant. Every part of the flax plant has its use. Flax fibers are used to make linen and rope. Flax seeds are also used to make linseed oil in woodworking and carpentry.
As far back as 30,000 years ago, flax has been cultivated and grown as a steady crop in Egypt, Switzerland, Syria, and China. And as if that’s not enough, this wondrous tiny seed scores huge in the health department, too.
Taste profile
Like many seeds, flaxseeds have a slightly mild, nutty flavor, which is ideal for adding to sweet and savory foods. In case you’re wondering, children and picky eaters may overlook a little flaxseed meal when it’s added to their favorite foods in small amounts.
How it’s grown
Only the sturdiest and most tenacious plant could last thousands of years. Linum usitatissimum, Latin for “the most useful kind of flax,” is the variety cultivated for seeds. It grows in huge fields and likes full-sun, cooler climates with well-drained soil.
The seeds are harvested when the seed pods swell and turn brown after blooming. Canada supplies most brown flax seeds, while North America grows the golden variety.
Types of flaxseeds
There are two basic types of flax seeds, brown and golden, both found in health food and specialty stores. Most people find that dark brown seeds have a more robust flavor than golden seeds. Both are good sources of alpha-linolenic acid, although the dark seeds are slightly higher in ALA than the golden variety.
What is flaxseed oil?
For a more concentrated dose of all the benefits flaxseed has to offer, many people rely on flaxseed oil, which is extracted oil from the seed. Since it’s an oil, it’s richer than ground flaxseed, but it’s a wonderful supplement on its own.
One teaspoon of flaxseed oil contains 40 calories. Not only can flaxseed oil be consumed, but it can also be used directly on the skin to balance out minor skin problems.
How to use flaxseeds
Since the body cannot fully digest whole flax seeds, they have to be ground up before you eat them. The best way to do this is in a small coffee grinder, spice mill, or even a mortar and pestle. Grind just what you need, though, because ground meal spoils quickly.
Buying and storing flaxseeds
Because flaxseed, flaxseed meal, and flaxseed oil are all light-sensitive and can degrade with prolonged exposure to light, make sure you look for opaque packaging in the products you buy and read the recommended “use by” dates on the labels carefully.
Thankfully, whole flax seeds can keep at room temperature for up to a year, but once they are ground, the flaxseed meal should be used as soon as possible. Flaxseed oil can also go rancid if not used efficiently. Try to purchase smaller amounts of oil and pre-ground meal, and use what you grind in a short amount of time.
How to cook with it
- Thickener in recipes: Flax is a great way to naturally replace gluten-containing grains in recipes, especially baked ones; flax is usually quickly metabolized.
- Egg substitute: That’s right! You can replace eggs in a recipe using finely ground flax seed. To replace one egg, use one tablespoon of flax seeds and three tablespoons of water. The seeds have a gelatinous quality that emulsifies much like an egg.
How to eat flax seeds
- Smoothies: For a morning jumpstart, add a tablespoon or two of ground flaxseed meal into a smoothie or shake. Your day just got a little healthier!
- Baking: Ideal for cookies, muffins, pancakes, and quick breads: If you love to bake, coarsely ground flaxseeds can be added to any of these to boost texture and nutrition.
- Salads: Drizzle some flaxseed oil over roasted vegetables, or add the chopped seeds as a last-minute topping. If you like, switch out olive oil and make a vinaigrette out of flaxseed oil.
- Snacks: Flaxseed oil can be sprinkled on popcorn, or the ground meal can be mixed with herbs and spices and used to make crackers or baked chips.
- Oatmeal: With flaxseed meal, oats just got a lot smarter. Shake overcooked oatmeal or pudding made of soaked chia seeds with a bit of cinnamon and brown sugar.
- Granola and breakfast bars: If you make energy bars or granola, add ground flax meal to the recipe.
Hint: because flaxseed oil has such a low smoking point, (225) avoid cooking with it. However, it does make an excellent neutral oil for seasoning cast iron pans.
Nutrition
If you’re on a low-carb, Whole30, or Paleo diet, incorporating the healthy fats that seeds offer into your diet is especially important. Flax seeds and flaxseed oil are highly recommended for their low-carb properties and their high quantities of essential fatty acids, edging out even chia seeds, which have slightly lower omega-3 fatty acids.
Furthermore, those following strict plant-based diets will benefit from flaxseed oil, as it favorably compares to fish oil in terms of omega-3s.
Nutritional profile per serving
Eating two tablespoons of ground flax seed daily will provide about 20 percent to 25 percent of your fiber needs. (Most adults should aim to consume between 25–40 grams of fiber a day.)
- 3.6 g of plant-based omega-3s
- 75 calories
- 2.6 grams of protein
- 4 grams of carbohydrates (mostly fiber)
- 6 grams of fat
Flaxseeds benefits
- Omega-3 essential fatty acids, known as the “good” fats that have been shown to have heart-healthy effects. Research indicates that flaxseed could reduce the risk of cardiovascular disease and certain types of cancer, like prostate cancer and breast cancer. Besides, essential fatty acids keep skin, nails, and hair shiny and healthy.
- Lignans, which have both plant estrogen and antioxidant qualities, promoting hormonal balance. Flaxseed is the highest source of lignans in the plant world; it contains 75 to 800 times more lignans than other plant foods. The lignans in flaxseeds may help both menopausal and postmenopausal women alike.
- Fiber. Flaxseed contains both soluble and insoluble fiber, which can help regulate blood sugar, promote weight loss, and prevent constipation. Soluble fiber can also help reduce LDL cholesterol levels.
- Polyunsaturated fatty acids such as alpha-linolenic acid. The alpha-linolenic acid and related chemicals in flaxseed oil seem to have anti-inflammatory properties. That is why flaxseed oil is helpful for rheumatoid arthritis and other inflammatory diseases.
- Choline, contributes to brain health and function.
How to make a flax egg
Flax Egg Recipe
Ingredients
- 1 tablespoon ground flaxseeds
- 3 tablespoons water
Instructions
- Combine ground flaxseeds with water in a small bowl.
- Allow the mixture to sit for 5 to 10 minutes before using. The consistency should be thick and viscous.
- Use immediately in the recipe.
Nutrition Facts
Percent Daily Values are based on a 2000-calorie diet. All nutritional information is based on estimated third-party calculations. Each recipe and nutritional value will vary depending on the brands you use, measuring methods, and portion sizes per household.
Stumbit says
Deep information on flax seed and its shelf life. I do not know that flaxseed oil must be used as soon as possible otherwise it may go rancid. Thank you so much for the valuable information.
Jessica Gavin says
I”m glad that you found the flaxseed information helpful!
Eric Tom says
Hi!
I was looking up ways to add flaxseed to my diet and coincidentally came across a familiar face :). Hope you’re well, old friend!
Siva says
I have taken 2 table spoons of fluxseed powder in warm water every day. 1month later weight loss approx 5kgs and skin tone has improved.
Opinion02122 says
I wanted to use the metric measurements, since they are more accurate. But, when I did, it did not change the 3 tbsp of water. I wish it would change ALL the measurements. I also was confused by the comment about the golden flax, and the brown. “Canada supplies the majority of the brown flax seeds, while North America grows the golden variety.” Since Canada is part of North America, the statement makes little sense.
Did you mean that the other countries in North America grown the golden flax? That Canada is the only country in North America that grows the brown flax? I hope to start incorporating flax into my diet, and my dog’s! Strangely, the first article I read about the benefits of flax was about its benefits to dogs. I really appreciated your comments about how best to use it in foods, AND for the use of flax seed oil to season the cast iron pan! I’m still trying to switch to cast iron! LOL.
My mother, and other family members, never used cast iron! It seems so foreign to me. Again, thank you. And I hope that you understand that my comments were meant as constructive criticisms, not complaints. Wishing all good health. Together, we can stop Covid.
moon says
I am new to flax whole meal. need some advice n recipe to deal with , easy way.
Jessica Gavin says
I like to sprinkle hole flax seed on oatmeal or yogurt for extra crunch and nutrition.
Riya Agrawal says
Very interesting read. Thanks for sharing this informative article. I use True Elements Flax Seeds which is healthy and is 100% natural. However, I read somewhere that flax seeds can be used to make cakes, is it true?
Jessica Gavin says
You can use ground flaxseed as an egg replacer in baked goods like cakes.
Jose says
Hello Jessica,
By the means of grinding, but can a Vitamix provide a similar result–powder or would that be too fine?
Jessica Gavin says
I think you can grind flaxseed on a vitamix. You may need at least 1 cup so that it has enough ingredients to process. Let me know how it goes!
katy says
use the pulse setting if you have it to make sure not to grind it too fine.
lou pilnick says
hi Jessica just trying your smoothies what smoothie do you recommend to take before walk and workout regards lou pilnick
Jessica Gavin says
I like a green smoothie that’s not too heavy before exercising.
Dee Nierzwicki says
What methods of cooking can you use flaxseed oil for? Frying? Baking?
Jessica Gavin says
It’s best not to use flaxseed oil with high heat, as the flavor can get bitter. I would instead add it as a finishing oil at the end of cooking for it’s nutty flavor in soups or sauteed vegetables. Or use a small amount in addition to another oil for dressings.
Vicki says
Just what I was looking for – thanks, Jessica.
Jessica Gavin says
You’re welcome, Vicki!
Roy says
I like to eat flax seeds whole- I chew
Them throughly ( think I’m addicted to the the taste and the chewing process!) I usually eat no more than 3-4 tablespoons a day (1/2 teaspoon at the time)
Do you see any problems with this?
Jessica Gavin says
Hi Roy- I would check with your doctor for confirmation if you have concerns.
Vienna B. Gustaman says
Hello Ms Jessica. Can my 1 year and 3 mos old baby can eat flaxseeds?
Thank you for your response. Have a great day ahead!
Jessica Gavin says
I would consult with your physician to find out if your baby can eat flaxseeds.
James Prada says
Hi girl. You know… I have a problem with grinding my flax seeds because I don’t have a grinder. Is it save and healthy to just boild this and to drink this liquid? Please can you anwser me on my mail. Thank you!
Jessica Gavin says
I would just add whole flaxseeds as a topper on things like oatmeal and yogurt for a nutritional boost if you don’t have a grinder. I don’t see any reason why you couldn’t drink it after boiling, but I don’t think the texture will change much.
Mary Uloma says
I am surprised to hear that flaxseed can replace egg in some recipes. Please just like we can fry egg, can that be fried too
Jessica Gavin says
No, you, unfortunately, cannot fry a flax egg. It’s mostly used to mimic the binding capability of an egg, but is denser and doesn’t provide volume.
Naimairfan says
I heard flax seeds eaten with a meal can prevent nutrients absorption. So you should wait 30 min before eating something after flax seeds. Is it true?
Ahmed Hassanin says
Hi Jessica
I am wondering if there is any difference between golden and brown flaxseeds as I have noticed difference in price between both products?
Thank you very much
Nurul says
thank you .. what a great read!
Thomas Cappiello says
do you know what the gelatinous material is that is formed from soaked flaxseeds, and is it itself nutritious?
G Gonser says
I have 5# of flax seed that have gone rancid. Can i plant these seeds next spring or are these treated in some way not to grow?. Thanks for any help!
Jessica Gavin says
Ready some articles online it looks like you can plant whole flax seeds, however, I’m not sure if because the flax oil is rancid it will affect it growth.
Carol says
I don’t have a blender, please advise Jessica. Thank you.
Kim says
I eat flaxseeds with bananas.
Gina says
Yummy ? I’m gonna try that later
Sue says
I am using flax seeds for last 4 to 5 years in oatmeal and smoothies. I use little less often in the summer time since it is hot in characteristics.
It is used as horse feed in winters in some countries.
Angelika Weller says
Every recipe I tried has been delicious – the scallops with lemon sauce last Sunday were a big success –
I also just received a diverse seed order : flax seeds – pumpkin seeds – sunflower seeds – so your recommendations how to use the flax seeds are very welcome.
Thank you !