We’re more than half way through 2022 (which is great!), which means it’s time to check in and take stock of your health. You have booked health goals at the beginning of the year? Maybe you’ve vowed to eat healthier. Or at least, eat more have heart. Perhaps you’ve committed to eating more meals at home and less takeout. After all, nothing is more nutritious and budget friendly. Whether you’re meeting your health goals—or need a little motivation—a spoonful of nuts a day will keep the doctor away. Specifically flaxseed. In the spirit of enhancing your health, we’re diving into the benefits of flaxseeds, how to eat them, and why they’re considered a health supplement. super food.
Featured image of Michelle Nash.
What is flaxseed?
Long before flaxseed was the superseed we know today, it had a plethora of uses. Think: flax (its fibers are 2-3 times stronger than cotton!) and textiles. Today, it is considered a staple in the nutritional world. It is known to be an excellent source of omega-3 fatty acids and healthy fiber. Usually harvested in August, flax seeds come from the flax plant. It is grown all over the world and the delicious seeds can be eaten whole, ground or cold pressed to produce flaxseed oil.
For decades, you’ll find flaxseed in products like breads and cereals. But recently, it has developed a niche in the health food sector. Among its many uses, flaxseed can be turned into a vegan food eggs when bakedsprinkle in yogurt parfaitsand added bite energy. In addition to culinary uses, it is also a great addition to reduce inflammation.
Whole Flax Seeds vs Flax Seeds
If you’ve ever bought flaxseeds, you’ve certainly seen both in the store: full and soil. You will also find flaxseed oil. Whole flaxseeds are hard to crack, even when chewed thoroughly. And if flaxseeds pass through the digestive tract unbroken, the body will not receive the full nutritional benefits. Grinding will break the seeds, making it easier for the body to digest. Therefore, ground flaxseed (also known as flax meal) provides more nutritional benefits than whole flaxseed.
For more nutrition, grind your flaxseed at home
You may be wondering, why is it necessary to (at a minimum) grind seeds at home? Experts agree that you will get a better return on your nutrition money. While store-bought pre-ground flaxseed provides the same amount of protein, total fat, fiber, and so on as you would grind your own, pre-ground flaxseed contains lower levels of heart-healthy fats. The reason is, when you buy pre-ground flaxseeds, the flaxseeds are exposed to oxygen longer. Oxygen causes polyunsaturated fats to break down (so does heat and light).
How to grind whole flax seeds
Given that ground flaxseed is preferable, let’s talk about how to grind flaxseed at home. Kinda easy! And you have options.
Through a blender or food processor.
You can use a grinder or a food processor to grind flaxseeds. To grind flaxseeds in a blender, add 1 cup of whole flaxseeds to your appliance and grind (or process) for a few minutes—or until the flaxseeds are ground to the consistency you want.
Use a coffee grinder.
In my opinion, this is the easiest and most convenient way to grind flaxseeds. Coffee grinder Quick and effective. Add whole seeds to the fill level of the coffee grinder you specifically used for flaxseeds and turn on the power. It only takes a few seconds for the bead to be completely ground. Alternatively, using a coffee grinder allows you to grind only the amount you need.
The best way to store flaxseeds
Whether you buy whole flaxseeds or pureed them, it’s best to store them in the refrigerator or freezer. Just as storing nuts in this way prolongs their shelf life, the same goes for flaxseeds (and flaxseed meal). In fact, they can last up to a year in the refrigerator and freezer. If your flaxseeds have an “unpleasant” smell or taste, they may have gone rancid. Best to compost or toss them.
More on seed and seed care tips, here!
Can I eat flaxseed every day?
Right! While there There are no specific recommendations For flaxseed intake, 1-2 tablespoons per day is considered a healthy amount. With a slightly nutty flavor, they work well in many recipes. One of my favorite ways to consume ground flaxseed is through seed rotation. This practice helps balance hormones naturally while increasing consumption of four different types of nuts. Like any high fiber foodsFlax can make you feel a little bloated. I recommend starting with one teaspoon per day and working your way up to two tablespoons.
Before adding flaxseed to your diet, talk to your healthcare practitioner if you have kidney disease, hormone-related cancer, or diverticulitis.
How to eat flaxseed
Flaxseed has a mild, aromatic flavor. When mixed with other food, you can hardly taste it! A few ideas for incorporating flax:
- Sprinkle flaxseed over dairy or non-dairy yogurt, cheeseor oatmeal.
- Add a spoon favorite salad.
- Stir the flaxseed into a sauce or soup.
- Scoop the flaxseeds in vitamin.
- Add flaxseeds to baked goods, such as muffin or pancakes.
- Use flaxseed as a flour substitute: change to 3/4 cup of the flour in the recipe for flaxseed.
- Substitute an egg. For a plant-based egg substitute, mix one tablespoon of flaxseed with 3 tablespoons of water. Let it sit until it forms a gel. Use it in recipes, like thisinstead of eggs.
6 benefits of flaxseed
Last but not least, let’s dive into the six benefits of flaxseed.
- Improve digestion. Flaxseeds can help treat digestive problems like constipation, thanks to their high fiber content. Flaxseeds contain both soluble and insoluble fiber, which is mutually beneficial. Ground flaxseeds help fill you up while keeping food moving smoothly in the digestive tract.
- Lower cholesterol levels. Flaxseed is link to lower levels of low-density lipoprotein (LDL, or “bad”) cholesterol, which means it can help prevent other health problems like heart disease and stroke. Overall, flaxseeds are rich in ALA, an omega-3 fatty acid, known to support overall heart health.
- Aid in weight management. This is mainly due to its soluble fiber, which slows digestion and increases satiety. In fact, a great review of 45 studies found that flaxseed supplementation significantly reduced body weight, BMI, and belly fat.
- Supports insulin sensitivity. Insulin resistance– or an inability to use the hormone insulin effectively – is a sign of type 2 diabetes. Some studies suggest that flaxseed oil may help improve insulin sensitivity.
- Hormonal balance. Do you struggle with PMS or do you? estrogen predominates? If so, ground flaxseed is very helpful. Flaxseed is known to help balance hormones, hence why it was put into practice monthly seed cycle. Essentially, its insoluble fibers help bind to estrogens, taking them out of the body. This helps reduce or prevent “oestrogen-dominant” symptoms.
- Promotes skin and hair health. The essential fatty acids in flaxseed oil are known to moisturize and hydrate the skin. It also reduces the appearance of wrinkles and other signs of aging. This multitasking anti-inflammatory oil can be applied to the skin to soothe irritation or soften rough skin.
