Pieces of good nutrition. They are one of the richest sources of the essential omega-3 fatty acid, alpha linolenic acid (ALA), second only to chia seeds. They are rich in lignans, dietary fiber and are a good source of protein. Flax seeds are best consumed ground which unlocks the nutrition contained within. If eaten whole, they pass through the intestinal tract undigested, leaving no nutritional value. They are usually brown or golden yellow in color. Golden flax seeds have a higher ALA content than brown flax seeds, but brown flax seeds have more antioxidants. Ground flax seeds are sometimes called flax flour, as its texture is similar to corn flour. Technically, milling flax into a meal requires the removal of the oil and is used to make textiles. Grinding flax seeds at home or buying ground flax retains the healthy oil but is still sometimes referred to as flax meal. Flax seeds can be found in a variety of forms: whole seeds, ground (for eating), fat-free ground (for clothing), flax oil and more recently flax non-dairy milk.
What Makes Flax Seeds Great?
Nutrition • 2 tablespoons (daily) of ground flax provides 70 calories, 3 grams of protein, 3 grams of fiber, 4.5 grams of fat, no cholesterol
Fats: Flax seeds are rich in ALA, an essential omega-3 fatty acid. Omega-3 fats are anti-inflammatory and are essential for brain development and function. Omega-3s also reduce the risk of heart disease by helping to lower blood pressure and cholesterol.
Lignin: Lignans are a fibrous component of plants, but unlike fiber, they have estrogen-like properties. Studies show that plant lignans bind to estrogen receptors, blocking human estrogen and reducing the risk of estrogen-receptive cancers such as breast and endometrial. Flax seeds contain 800 times more lignans than other plant foods. Lignans also act as antioxidants that provide protection against aging and long-term diseases.
Vitamins and minerals: Flax seeds contain vitamin B, manganese, magnesium, phosphorus, calcium, iron, copper, zinc, potassium, and the antioxidant selenium. They do not contain sodium.
Protein: Like all seeds, flax seeds contain about 20% protein.
Fiber: About 30% of the composition of flax seeds is carbohydrates, of which 95% is fiber. Most fiber is insoluble, which helps the digestive system move food along quickly, providing nutrition to healthy microbiota. About 20-40% of fiber is soluble, which is considered a rich source. Soluble fiber helps lower cholesterol and control blood sugar. Adding ground flaxseed to foods helps reduce the glycemic load. Soluble fiber and water are combined to form a gluten-free mixture that can be used as an egg substitute in recipes. Add 1 tablespoon ground flaxseed to 3 tablespoons hot water, stir and let sit for 2-3 minutes. Use as a cholesterol-free egg substitute in baked goods.
Buying and Using Flax Seeds
When choosing flax seeds you can opt for golden or brown varieties. You may find a slight difference in price between them but both are considered equally healthy. You can also choose from whole flax seeds and grind them at home in a coffee grinder, or ground flax seeds, which should always be purchased sealed, never in bulk.
Omega-3 fats are highly susceptible to oxidation or spoilage. Once ground these fats rapidly deteriorate and go rancid. If you choose the convenience of ground flax seeds, take out what you need and keep the rest in the freezer until you need it again. The solids, including healthy fiber and lignans, have been removed from flax oil. It also has a very short shelf-life, so pay attention to its sell-by date and keep it in the fridge after opening.
Uses of Flax Seeds
• 2 tablespoons of ground flaxseeds per day is one serving. Use all at once or divide it throughout the day. They have a nutty flavor and are delicious in a variety of foods.
• Sprinkle ground flaxseeds over oatmeal or salads. Add to soups or stews as a thickener or blend into smoothies or shakes. Add to baked goods or use as an egg substitute. Heat has no effect on omega-3s.
• Flaxseed oil contains 7,196 mg of omega-3 fatty acids, which is 5 times the recommended amount. This oil would be best used in small amounts as a supplement in place of fish oil capsules. Check with your doctor.
• Do not use flaxseed oil for cooking.
• Flaxseed oil can be applied as a face or hand moisturizer or as a hair treatment.
Precautions
Since flax seeds are high in fibre, make sure you drink enough water when including them in your diet.
