This article was co-authored by Lyssandra Guerra. Lyssandra Guerra is a Certified Nutrition & Wellness Consultant and the Founder of Native Palms Nutrition based in Oakland, California. She has over five years of nutrition coaching experience and specializes in providing support to overcome digestive issues, food sensitivities, sugar cravings, and other related dilemmas. She received her holistic nutrition certification from the Bauman College: Holistic Nutrition and Culinary Arts in 2014.
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Flax seed, though small, is packed full of nutrition and nutty flavor. A single tablespoon of ground flax seed provides about 1,600 mg of beneficial omega-3 fatty acids, more than three times the daily minimum value recommended by the American Heart Association.[1] This makes it one of the best sources of omega-3 for anyone who does not include fish in their diet. The benefits of flax seed include improved heart health, improved regularity, and potential protection from certain types of cancer. You can grind the seeds into a powder, drink flax seed oil, or take a flax seed oil supplement.[2]
Steps
Preparing Flax Seed
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1Leave the flax seed whole. Small flax seeds are the perfect size for adding to your food when whole. Make sure you chew the seeds thoroughly to aid in their digestion and access the nutritional benefits flax seeds have to offer. Whole flax seed can be kept fresh for 6-12 months at room temperature, and one year in the refrigerator.
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2Grind the flax seed. The Omega-3 fatty acids present in flax seed are located inside the seeds and therefore the seeds need to be opened to access the nutritional value. You can grind the flax seed using a coffee or spice grinder to ensure that you are reaping the benefits of flax seed. Ground flax can be stored for one week in a room temperature setting or for up to two months in the refrigerator.[3]Advertisement
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3Take a flax seed oil supplement. If you want to get the benefits of flax seed without the taste or hassle of adding it to your food, simply purchase flax seed supplements and take one pill daily.
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4Drink flax seed oil. You can also buy flax seed in its liquid oil form and add it to your beverage of choice. Flax seed oil has the same nutty taste as the seeds themselves but without the seedy texture.
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5Use two to three tablespoons of whole seed per serving. If you are simply adding the flax seed to an individual meal, this ratio will give you a beneficial serving without affecting the flavor of your food.
Adding Flax Seed to Sweet Foods
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1Put flax seed in your morning cereal or oatmeal. Flax seed gives your boring bowl a fresh, nutty flavor. Try adding some fresh berries in to complement the added flavor of the flax seed.
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2Add flax to yogurt or applesauce. Add whole seeds for a nice texture that boosts the health value of your creamy snack.
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3Mix them into bread or muffin batter. Simply pick your favorite muffin or bread recipe and add about 1/4-cup of flax seed per batch. The final product will gain a nice crunch and an interesting texture.
- You can also use ground flax seed and water as a replacement for eggs.
- For one egg, the ratio is one tablespoon of flax seed to three tablespoons of water.[4]
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4Add flax seed to a smoothie. Fruit smoothies are nicely complemented by the addition of nutty flax seed. Boost the fiber power in your smoothie by adding about one tablespoon per serving.
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5Put flax seed in your french toast. Add flax seed to your french toast dip and allow the flax to coat the bread before pan frying it. Not only does the flax add a nice crunch, but the flavor goes perfectly with a traditional french toast recipe. You can use either whole flax seeds or ground flax.
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6Make flax seed cookies. Add flax seed to your favorite trail mix cookies. Cookies with dried fruit, nuts, oats, and other chunky ingredients are nicely complimented by flax seed.
Adding Flax Seed to Savory Foods
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1Sprinkle flax seed on your salad. Nuts are often a nice addition to a salad, and flax seed can give the same flavor effect. Dark greens like spinach taste especially good with flax.
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2Coat meat or vegetables in a flax seed crust. Add flax seed to your usual crusting mix with other complementary spices to add crunch and flavor to your choice of meat or vegetable.
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3Mix flax seed into your meatballs, meatloaf and casseroles. If you really have to disguise the flax seed to get your family members to eat it, put it in a complex dish like one of these to get the benefits without even knowing that the seeds are there.[5]
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4Make savory flax seed bread, crackers or chips. Add whole flax seeds to any of these carbohydrate products to boost the health value of your meal.
Expert Q&A
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QuestionWhat are the health benefits of eating flaxeeds?
Lyssandra GuerraLyssandra Guerra is a Certified Nutrition & Wellness Consultant and the Founder of Native Palms Nutrition based in Oakland, California. She has over five years of nutrition coaching experience and specializes in providing support to overcome digestive issues, food sensitivities, sugar cravings, and other related dilemmas. She received her holistic nutrition certification from the Bauman College: Holistic Nutrition and Culinary Arts in 2014.
Certified Nutrition & Wellness ConsultantFlaxseeds are great at reducing inflammation due to their high omega 3 count. Flaxseed is also high in soluble fiber, which is great if you're trying to prevent constipation. Lastly, due to their phytoestrogen quality, flaxseeds have a positive estrogenic effect on hormones.
Support wikiHow by unlocking this expert answer.
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QuestionIs flaxseed good for females?Lyssandra GuerraLyssandra Guerra is a Certified Nutrition & Wellness Consultant and the Founder of Native Palms Nutrition based in Oakland, California. She has over five years of nutrition coaching experience and specializes in providing support to overcome digestive issues, food sensitivities, sugar cravings, and other related dilemmas. She received her holistic nutrition certification from the Bauman College: Holistic Nutrition and Culinary Arts in 2014.
Certified Nutrition & Wellness ConsultantFlaxseeds have a positive impact on estrogen regulation in the body. This makes flaxseeds a great option if you’re trying to balance your hormones.Support wikiHow by unlocking this expert answer.
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QuestionHow should flax seeds be eaten to enjoy the benefits of omega 3 fatty acids?
Patricia Somers, RD, PhDPatricia Somers is a Registered Dietitian and an Associate Professor of the Department of Educational Leadership and Policy at the University of Texas at Austin. She received her RD from the Academy of Nutrition and Dietetics in 1979 and her PhD in Educational Administration (Higher Education Specialization) from the University of New Orleans. She received an Emerging Scholar Award from the American Association of University Women and the Faculty Excellence Award in Research from the University of Arkansas, Little Rock.
Registered DietitianYou can eat flax many different ways. Try eating flax in oil, whole seed, or ground form.Support wikiHow by unlocking this expert answer.
Warnings
- Flax seed is a laxative when taken above the recommended quantity. Be sure to only take in recommended doses.⧼thumbs_response⧽
- Raw Flax seed (ground and whole) contains cyanide in large amounts. Don't eat more than two tablespoons of raw flax a day. Heating the flax destroys the cyanide compounds, so toast your raw flax if it makes you nervous.⧼thumbs_response⧽
References
- ↑ http://www.todaysdietitian.com/newarchives/0816p48.shtml
- ↑ Lyssandra Guerra. Certified Nutrition & Wellness Consultant. Expert Interview. 25 March 2020.
- ↑ http://www.eatbydate.com/proteins/nuts/flax-seeds/
- ↑ http://www.thekitchn.com/egg-substitutes-in-baking-try-95072
- ↑ https://spoonuniversity.com/lifestyle/how-to-eat-flaxseeds-10-ways
- http://www.mayoclinic.com/health/flaxseed/AN01258
About This Article
Flax seed is a versatile food that you can eat a number of ways. You can leave the flax seed whole, or you can grind it in a coffee or spice grinder before you add it to your food to ensure you get more of the Omega-3 fatty acids that are present in flax seed. Try sprinkling 2-3 tbsp of flax seed in your cereal, use it as a topping for a salad, or try mixing it into bread or muffin batter. You can also use flax seed to create a crunchy coat on meat or vegetables. For more tips from our Dietitian co-author, like how to take flax seed oil supplements, keep reading!
Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
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