Flaxseeds are dark-colored seeds that have a shiny appearance, have a slightly nutty flavor, and are available year-round in both supermarkets and health food stores. Because flaxseeds are rich in alpha linolenic acid (a plant-derived source of omega-3 fatty acids), fiber, and many essential vitamins and minerals, flaxseeds offer many health benefits and can play an important role in boosting overall health.
Nutrients in Flaxseed
In addition to be an excellent source of omega-3 fatty acids and fiber, flaxseed contains many essential nutrients including:
- Protein
- Magnesium
- Iron
- Potassium
- Manganese
- Folate
- Copper
- Phosphorous
- Vitamin B6
- Protein
Health Benefits of Flaxseed
According to Steven Pratt, M.D., author of SuperFoods RX, flaxseeds are the leading source of phytoestrogens called lignans, which influence the balance of estrogens in the body and help to protect the body against breast cancer.
Flaxseeds are the best plant source of omega-3 fatty acids and flaxseed oil is a good alternative for those who do not eat fish or take fish oil supplements. Omega-3 fatty acids provide many health benefits including: reducing inflammation, promoting bone health, helping protect the body against heart disease and diabetes, controlling high blood pressure, lowering cholesterol, and studies suggest omega-3 fatty acids aid weight loss. Flaxseeds are also a rich source of fiber, which helps lower cholesterol, prevent constipation, and stabilize blood sugar levels.
How to Use Flaxseed
Flaxseed can be bought in seed form, but in order to maximize flaxseed's nutritional benefit, flaxseed should be ground either in a coffee grinder or food processor or purchased in already ground form. Ground flaxseed is inexpensive and can be easily included in any diet. Ground flaxseed or flaxseed oil can be used by:
- Topping hot or cold breakfast cereals and oatmeal
- Adding to pancake and waffle mixes
- Using as an ingredient in bread, muffin, cookies or other baked mixes
- Adding to a fruit smoothie or protein shake
- Sprinkling on vegetable dishes or salads
Buying and Storing Flaxseed
Flaxseed can be bought in seed or ground form, and flaxseed oil can be purchased in liquid or supplement form. Flaxseeds in seed form have a longer shelf life than ground flaxseed, and ground flaxseed can quickly become rancid if left out at room temperature. Only purchase ground flaxseed that is sold in an air-tight package and be sure to check the expiration date.
It's best to keep both the seeds and ground flaxseed in an air-tight container in the refrigerator. If bought in seed form, grind the seeds as needed and store the rest in the refrigerator or freezer.
Jennifer Murray - Jennifer Murray is a freelance writer specializing in nutrition, weight loss and fitness.
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