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Flax Seeds: Everything You Need To Know

Flax Seeds

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.

Flax Seeds are a nutritious and versatile food that can be added to your diet in a variety of ways. They provide a good source of fiber, protein and omega-3 fatty acids, making them a great choice for a healthy lifestyle. For the best results, look for hulled flax seeds, which have had the hard outer shell removed. To find the best product for your needs, check out our featured section. We review and recommend leading flax seed products based on size, quantity and flavor.
1

Organic Chia Seeds by BetterBody Foods - High in Omega-3s, Protein & Fiber

97
3 reviews
Amazon
$1 OFF
Pros
  • Comes in useful nutrients that helps to live a better life
  • Made of non-GMO ingredients that makes it safe for consumption
  • Enriched with natural ingredients that helps to add texture to the food without drowning out the original flavor
Cons
  • May have an unpleasant smell
2

Organic Raw Cold Milled Ground Flax Seed Powder by Healthworks

95
143 reviews
Experience the power of Healthworks Flax Seed Ground Powder Cold Milled Raw Organic! Our 32-ounce, 2-pound package contains only the highest quality ingredients, including protein, fiber, Omega 3, and lignin/lignan. Add it to your smoothies, coffee, shakes, and oatmeal for a nutrient-rich boost that you can feel. Our flax seeds have been rated the best on the market for packaging, portion size, overall satisfaction, and ingredients quality. Get your daily dose of health with Healthworks Flax Seed Ground Powder Cold Milled Raw Organic!
3

Organic Brown Flax Seeds by Terrasoul Superfoods - High in Omega-3s and Fiber

94
239 reviews
Terrasoul Superfoods Organic Brown Flax Seeds provide a high-quality source of nutrition in a convenient 2-pound package. Our flax seeds are carefully sourced and packaged with the user in mind, offering an optimal portion size and satisfaction. The ingredients are of the highest quality, ensuring you receive the best nutrition possible. Try Terrasoul Superfoods Organic Brown Flax Seeds today and experience the difference!
4

Organic Gold Ground Flax Seed - 4 lb (2 Pack) Premium Quality

93
28 reviews
Amazon
$14 OFF
Our Premium Gold Organic Ground Flax Seeds are the perfect way to get your daily dose of fiber, omega 3s, and other essential nutrients. Each 4-pound, 2-pack provides a generous amount of high-quality ground flax seeds, carefully sourced for maximum freshness and flavor. Our flax seeds are USDA Certified Organic, Non-GMO, and free from harmful additives and preservatives. Enjoy the health benefits of flax seeds in your favorite recipes, smoothies, and baked goods. Get the most out of your meals with Premium Gold Organic Ground Flax Seeds - the perfect addition to any healthy diet. Visit the PREMIUM GOLD Store for the highest quality, freshest, and most nutritious flax seeds available.
5

Viva Naturals: Premium Organic Ground Flax Seed for Optimal Nutrition

92
1 reviews
If you're looking for the best organic ground flax seed, look no further than Viva Naturals. Our proprietary cold-milled technology ensures the highest quality of ingredients, while our 15 oz packaging and portion size provide the best overall satisfaction. Try Viva Naturals today and experience the difference for yourself!
6

96oz of Premium Gold Whole Flax Seed: High Fiber and Omega 3 for Optimal Nutrition

91
222 reviews
Discover the PREMIUM GOLD Store for the best in Whole Flax Seed. Our Premium Gold Whole Flax Seed is a high-fiber food, rich in Omega 3, and comes in a 96oz package. Enjoy the highest quality flax seed with superior packaging, portion size, and overall satisfaction. Experience the amazing health benefits of Premium Gold Whole Flax Seed today!
7

Organic Ground Flax Seed from Garden of Life - 100% Natural Nutrition for Your Garden.

90
141 reviews
This Garden of Life 100% Organic Ground Flax Seed is the perfect choice for both women and men! You get 2g of Omega 3, Lignans, 3g Fiber, and 3g Protein in each serving with no added preservatives. With its one-ingredient formula and 28 servings per package, you can trust that you're getting the highest quality flaxseed meal available. Our customers rate this product as the best flaxseed based on packaging, portion size, overall satisfaction, and ingredients quality.
8

Organic Ground Flaxseed from Spectrum Essentials - Premium Quality

89
345 reviews
Amazon
$2 OFF
Experience the best flaxseed with Spectrum Essentials Organic Ground Premium Flaxseed. Our 24-oz package is filled with high-quality ingredients that provide a superior flavor and texture. With our packaging and portion size, you'll get the most out of every purchase. Enjoy the satisfaction that comes with knowing you're getting the best flaxseed available. Shop now at the Spectrum Store for the highest quality flaxseed!
9

Organically Grown Flax Seeds from Garden of Life - Perfect for Sprinkling on Salads and Baking!

88
53 reviews
Amazon
$2 OFF
Experience the garden of life with Garden of Life's 100% Organic Ground Flax Seeds! Our Cold Milled Premium Golden Flaxseed Meal is perfect for both men and women, providing 2g Omega 3, 3g Fiber, 3g Protein, and lignans in every serving. Our flaxseed meal is made from one single ingredient, preservative-free, and comes in a pack of three with 28 servings each. Enjoy the best flax seeds based on packaging, portion size, overall satisfaction, and ingredients quality - only from the Garden of Life Store.
10

GERBS 32oz Bag of Raw Golden Flax Seeds

87
250 reviews
GERBS Raw Golden Flax Seeds are a top-14 allergen-free, Non-GMO, Vegan, Keto, and Paleo-friendly option for your health-conscious diet. Our 32-ounce bag of flax seeds is the best choice for portion size, overall satisfaction, and ingredients quality. Add GERBS Raw Golden Flax Seeds to your meals and snacks to enjoy the many health benefits!

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