Answers to Common Questions about Flaxseed
From the December 2002 edition of Dr. Fuhrman's Healthy Times:
Why is flaxseed considered so healthful?
Flaxseed is rich in lignans, a type of fiber associated with a reduced risk of both breast cancer and prostate cancer, and omega 3 essential fatty acid, also known as alpha linoleic acid (ALA), which is essential for health maintenance and disease prevention. In addition, flaxseed is a good source of iron, zinc, calcium, protein, potassium, magnesium, vitamin E, and folate.
Where can I buy flaxseed?
You can buy whole flaxseed and packaged ground flaxseed at most health food stores. Increasingly, supermarkets also are selling flaxseed, in their bulk food sections.
Which is better for me, whole or ground flaxseed?
Ground flaxseed provides more nutritional benefits than does whole flaxseed. That’s because the seeds are very hard, making them difficult to crack, even with careful chewing. Grinding breaks the seeds up, making them easier to digest when eaten. If whole flaxseeds remain unbroken, they may pass undigested through the body.
How can I grind the seeds?
Flaxseed is easy to grind, and you likely have the right tool in your kitchen. Grind flaxseed at home using a coffee grinder, VitaMix, food processor, or blender. Like coffee beans, you can grind flaxseed coarsely or finely. Most recipes call for finely ground flaxseed.
What is the difference between brown and golden flaxseed?
Brown and golden flaxseed provide the same nutritional benefits.
How should I store flaxseed and for how long will it keep?
Whole flaxseed comes in Nature’s own finest packaging—its natural hard hull keeps it fresh. You can store clean, dry, good quality, whole flaxseed at room temperature for up to a year. Some people keep a jar of flaxseed handy on their kitchen counter. Ground flaxseed (like all foods that are high in vegetable fat) requires a little more care in handling and storing. It’s best to grind whole flaxseeds as you need them to ensure freshness. After grinding, you should refrigerate or freeze the ground flaxseed in an airtight, opaque container. Handled this way, it will keep for up to 90 days.
Is flaxseed high in calories?
One tablespoon of whole flaxseed (11 grams) contains about 50 calories, 2.5 grams of protein, 3.5 grams of fiber, 23 mg of calcium, 33 mcg of folate, and 2.5 grams of essential omega 3 fatty acid. Although flaxseed is over 82 percent fat, over half (57 percent) of the fat in flaxseed is in the form of the omega 3 essential fatty acid.
Are flaxseed oil and flaxseed oil supplements as good as ground flaxseed?
No. I do not recommend the use of flaxseed oil or flaxseed oil supplements. Flaxseed oil is pure fat and virtually devoid of all or most of the nutrients (except for vitamin E) found in ground flaxseed. Also, flaxseed oil is a polyunsaturated fatty acid (PUFA), and there is evidence that extracted PUFA oils may suppress the immune system, and possibly increase the growth rate of certain cancers and/or tumors. If you want the benefit of flaxseed, eat the ground seeds and avoid the oil.
Are there any downsides to consuming the whole seeds?
Yes. Like all nuts and seeds, flaxseed is very high in calorie density. Therefore, if you are going to use flaxseed, you must do so in moderation and be careful about the portion size. One-and-a-half tablespoons of ground flaxseed will provide an adequate amount of omega 3 fatty acids and has only about 50 calories. I wouldn’t recommend that anyone consume more than 2-3 tablespoons of ground flaxseed in a single day.
What’s the easiest way to use it?
You can add the ground flaxseed to your morning oatmeal or other cereal. I blend ground flaxseed into a fruit smoothie each morning. Some people like to eat the ground flaxseed by itself. They say it has a sweet, nutty flavor.
Why is flaxseed considered so healthful?
Flaxseed is rich in lignans, a type of fiber associated with a reduced risk of both breast cancer and prostate cancer, and omega 3 essential fatty acid, also known as alpha linoleic acid (ALA), which is essential for health maintenance and disease prevention. In addition, flaxseed is a good source of iron, zinc, calcium, protein, potassium, magnesium, vitamin E, and folate.
Where can I buy flaxseed?
You can buy whole flaxseed and packaged ground flaxseed at most health food stores. Increasingly, supermarkets also are selling flaxseed, in their bulk food sections.
Which is better for me, whole or ground flaxseed?
Ground flaxseed provides more nutritional benefits than does whole flaxseed. That’s because the seeds are very hard, making them difficult to crack, even with careful chewing. Grinding breaks the seeds up, making them easier to digest when eaten. If whole flaxseeds remain unbroken, they may pass undigested through the body.
How can I grind the seeds?
Flaxseed is easy to grind, and you likely have the right tool in your kitchen. Grind flaxseed at home using a coffee grinder, VitaMix, food processor, or blender. Like coffee beans, you can grind flaxseed coarsely or finely. Most recipes call for finely ground flaxseed.
What is the difference between brown and golden flaxseed?
Brown and golden flaxseed provide the same nutritional benefits.
How should I store flaxseed and for how long will it keep?
Whole flaxseed comes in Nature’s own finest packaging—its natural hard hull keeps it fresh. You can store clean, dry, good quality, whole flaxseed at room temperature for up to a year. Some people keep a jar of flaxseed handy on their kitchen counter. Ground flaxseed (like all foods that are high in vegetable fat) requires a little more care in handling and storing. It’s best to grind whole flaxseeds as you need them to ensure freshness. After grinding, you should refrigerate or freeze the ground flaxseed in an airtight, opaque container. Handled this way, it will keep for up to 90 days.
Is flaxseed high in calories?
One tablespoon of whole flaxseed (11 grams) contains about 50 calories, 2.5 grams of protein, 3.5 grams of fiber, 23 mg of calcium, 33 mcg of folate, and 2.5 grams of essential omega 3 fatty acid. Although flaxseed is over 82 percent fat, over half (57 percent) of the fat in flaxseed is in the form of the omega 3 essential fatty acid.
Are flaxseed oil and flaxseed oil supplements as good as ground flaxseed?
No. I do not recommend the use of flaxseed oil or flaxseed oil supplements. Flaxseed oil is pure fat and virtually devoid of all or most of the nutrients (except for vitamin E) found in ground flaxseed. Also, flaxseed oil is a polyunsaturated fatty acid (PUFA), and there is evidence that extracted PUFA oils may suppress the immune system, and possibly increase the growth rate of certain cancers and/or tumors. If you want the benefit of flaxseed, eat the ground seeds and avoid the oil.
Are there any downsides to consuming the whole seeds?
Yes. Like all nuts and seeds, flaxseed is very high in calorie density. Therefore, if you are going to use flaxseed, you must do so in moderation and be careful about the portion size. One-and-a-half tablespoons of ground flaxseed will provide an adequate amount of omega 3 fatty acids and has only about 50 calories. I wouldn’t recommend that anyone consume more than 2-3 tablespoons of ground flaxseed in a single day.
What’s the easiest way to use it?
You can add the ground flaxseed to your morning oatmeal or other cereal. I blend ground flaxseed into a fruit smoothie each morning. Some people like to eat the ground flaxseed by itself. They say it has a sweet, nutty flavor.
I've tried flaxseed on cereal and I think it's awful that way. It just tastes "green" to me. I put it on salads or in green smoothies and find it adds texture and the "green" taste works great with greens.
I heard that flax seeds and or flax oil should not be consumed by pregnant women. Is this true?
Can large amount of Flax seed cause elevated calcium in the blood?
Hello
I have a question about Ground Flax seeds?
I just bough Cold-Milled Organic Ground Flax Seeds. Contains Omega 3,6 and 9 Now I would like to buy Fish Oil but I'm confuse?? If Fish oil contains Omega 3 would it be bad to buy fish oil as well or Flax Seeds I just bough? I heard Fish oil is really good for weigh loss when your working out? But I don't know if the Ground Flax Seeds have it already or what??
If anyone can help me with my questions I would appreciated a lot.
Thank you and have a great day!
Can you cook grounded flax seeds. e.g. in a cookie or muffin or in any food that I can easily hide the grounded flax seeds in. Would i loose its benefits if it is cooked. I would like to give my 8 year old girl because of the benefit of the calcium.