How to Choose the Flax Seeds
Flax Seeds: Everything You Need To Know
Many years prior to its current status as a renowned superseed, flaxseed had its primary purpose in the production of textiles. However, in contemporary times, it has gained recognition as a nutritional staple, celebrated for its abundant reserves of beneficial omega-3 fatty acids and dietary fiber.
In this article, we delve into the history of flaxseed's transformation into a trendy dietary item and examine the various forms in which it is available today. Additionally, we explore the distinct health advantages associated with each of these forms.
What Is Flaxseed, and Where Did It Come From?
Flaxseed, derived from the flax plant, scientifically known as Linum usitatissimum, typically reaches a height of approximately 2 feet during its growth. Its origins can be traced back to Egypt, but it has been cultivated worldwide.
The flax plant possesses the remarkable ability to be woven into linen, with its fibers being two to three times stronger than cotton. Initially, when introduced to North America, its cultivation primarily aimed at clothing production. However, in the mid-20th century, cotton emerged as the preferred fiber in the United States, leading to a shift in the purpose of flax cultivation. Nowadays, most North American regions that grow flax focus on seed production.
Flax seeds possess a delightful nutty flavor and can be enjoyed on their own as a wholesome snack. They can also be crushed and cold-pressed to obtain flaxseed oil. Over time, flaxseed, alternatively known as linseed, has garnered popularity, not only as an ingredient in products like cereals and bread but also within the health-conscious community. People have become well-versed in the numerous health advantages associated with this crop and have embraced various methods to integrate it into their diets. They use it as a dietary supplement or incorporate it as an ingredient in a wide array of dishes. Intriguingly, flaxseed has even made its way into the formulations of pet foods.
The Different Types of Flax
Many people often wonder whether to choose organic or non-organic flaxseeds. According to the Flax Council of Canada, flax that meets cleanliness standards from reputable suppliers is considered safe for consumption.
- Whole flaxseeds provide the benefits of both fiber and lignans when consumed in their natural state. To access the advantages of omega-3 fatty acids in flaxseeds, it's important to chew them thoroughly or grind them. Whole flaxseeds can be stored at room temperature for up to 10 months.
- On the other hand, ground flaxseeds, or flax meal, offer all the nutritional benefits of flaxseeds, including omega-3 fatty acids, fiber, and lignans. It's recommended to store ground flaxseeds in the refrigerator or freezer, but they should be used within 3 months after opening to maintain freshness. If you choose to grind the seeds yourself, do so as needed to prevent spoilage. Approximately 1.6 grams of omega-3 fatty acids can be found in 1 tablespoon of ground flaxseeds.
- Flax oil, derived from whole flaxseeds, is available in liquid or gel supplement forms. Storing flax oil in a cool, dark place, preferably in the refrigerator, is advisable. While flax oil is an excellent source of omega-3 fatty acids, it lacks lignans and fiber, which are removed during the oil extraction process. To determine its shelf life, refer to the manufacturer's best-before date. Approximately 7.2 grams of omega-3 fatty acids can be found in 1 tablespoon of flax oil.
Flax Seeds Nutrition
To maximize the nutritional benefits of flax seeds, consider choosing ground flax seeds over whole ones as they are more easily digestible in this form. Ground flax seeds can be bought pre-ground or as flax seed meal, or you can opt for whole seeds and grind them at home.
These small seeds are abundant in unsaturated fatty acids, fiber, and a variety of vitamins and minerals. They are particularly noteworthy for being one of the most outstanding plant sources of alpha-Linolenic acid (ALA), which acts as a precursor to the essential omega-3 fatty acids, namely Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). Sufficient intake of EPA and DHA plays a vital role in maintaining the health of the brain and eyes.
A single tablespoon (approximately 9 grams) of ground flaxseeds contains:
- 48 calories
- 2 grams of protein
- 4 grams of total fat
- 2.6 grams of total carbohydrates
- 2.5 grams of dietary fiber
Health Benefits of Flax Seeds
Flax seeds have garnered significant research attention because of their potential health benefits, which can be attributed to a variety of unique plant compounds they contain, such as antioxidants, lignans, fiber, and phytosterols.
Emerging findings indicate that incorporating flax seeds into your daily diet can offer several health advantages, including:
- Supporting Healthy Weight Management: Flaxseeds are rich in soluble fiber, which absorbs water in the digestive system and can contribute to a feeling of fullness. This property may assist in weight management efforts.
- Enhancing Cardiovascular Health: The combination of fiber and lignans present in flaxseeds is believed to help maintain healthy blood lipid levels and regulate blood pressure within the normal range. Furthermore, flax seeds contain ALA, a compound associated with overall heart well-being.
- Promoting Digestive Wellness: Fiber, a crucial nutrient found in flax seeds and other plant-based foods, plays a pivotal role in promoting regular bowel movements and supporting digestive health.
- Managing Blood Sugar Levels: Flax seeds may play a role in maintaining normal blood sugar levels and reducing fasting blood sugar levels, potentially aiding in blood sugar management.
Ways to Use Flax Seeds
If you've been unsure about how to include flax seeds in your diet, don't worry – you've landed in the perfect spot. Ground flax seeds can act as a natural thickener, making them a fantastic complement to a range of recipes. Here are five easy methods to start integrating flax seeds into your cooking routine:
Create Vegan "Eggs" for Baking
To substitute a regular egg in your baking recipes, just mix 1 tablespoon of ground flaxseed with 2 tablespoons of water in a small bowl. Allow this blend to sit for 5 minutes until it thickens into a gel-like texture. Afterward, you can add it to your muffin, waffle, or cake batter and continue with your usual baking process.
Blend into Smoothies or Puddings
Whether you opt for whole or pre-ground flax seeds, they can enhance the texture of your fruity or chocolate-flavored smoothies and homemade puddings. For optimal thickening, consider refrigerating your mixture overnight.
Mix with Yogurt and Oatmeal
Ground flax seeds boast a delightful nutty and earthy flavor that complements breakfast dishes and snacks. Sprinkle a tablespoon or two into your yogurt or morning oatmeal, and don't hesitate to add some berries or granola for an extra burst of flavor.
Enhance Breadcrumb Coatings
When preparing breadcrumb coatings for dishes like chicken, tofu, or avocado wedges before roasting or frying, incorporate ground flax seeds to boost thickness and nutritional value. A good rule of thumb is to use 1-2 tablespoons of ground flax per cup of breadcrumbs.
Elevate Natural Nut Butter
Since natural nut butter typically requires stirring, why not enhance its nutritional profile by incorporating a small amount of ground flax seeds? You can add them directly to the jar or sprinkle them onto the nut butter after spreading it on your toast. Enjoy the added benefits!
Buying Tips
Whether you're purchasing whole flaxseed, flaxseed oil, or ground meal, it's important to opt for containers and packaging that are opaque. This is because exposure to light can harm the delicate nutrients in flaxseed and lead to the oils becoming rancid. Additionally, always verify the "Best If Used By" date to ensure that you're getting the freshest product available.
How to Store
Whole flaxseeds, flaxseed meal, and flaxseed oil can all enjoy prolonged freshness if stored in the refrigerator. Nevertheless, whole flaxseeds can maintain their quality for as long as a year when stored in a cool, dry place at room temperature. It's important to emphasize that flaxseed oil is especially susceptible to spoiling and should be kept in the refrigerator to ensure its best preservation.
