We’re sure by now you’ve heard someone tell you that flaxseed is good for you. Or perhaps you’ve seen it creeping into the ingredients of some of your grocery list staples: cereals, pastas, breads, granola bars, crackers, etc.
Sometimes it feels like every day we hear about a new food that will supposedly heal our guts, trim our waists, and mend our broken hearts. While many of these so-called “superfoods” turn out to be fads, flaxseed is one to be taken seriously, with history and science to back it up.
The flax plant is one of the oldest cultivated crops, harvested for thousands and thousands of years, and used for both textile and food purposes. The fibers of the plant are used to make linen, while the flaxseeds (also known as linseeds) can be eaten whole, ground to become flax meal (also called ground flaxseed or flaxseed flour), or pressed to extract flaxseed oil (also called flax oil or linseed oil.)
Nutritionally, flaxseed really is a powerhouse. These little guys are rich in omega-3 fatty acids, fiber, and lignans — all of which may have excellent health benefits.
Omega-3 fatty acids help prevent inflammation and are good for our heart health and brain development.
Fiber is great as encouraging smooth digestion, aiding in colon health, and helping lower cholesterol.
And there is research that shows that lignans (polyphenols found in certain plants) may help prevent chronic diseases including heart disease, osteoporosis, and even cancer. Lignans can be found in a variety of foods including seeds, grains, fruits and veggies, but flaxseed is the richest source of lignans of any food on the planet.
Let’s break it down. One tablespoon of ground flaxseed contains:
You also get 1,597 milligrams of omega-3 fatty acids, plus minerals like magnesium, potassium, calcium, iron and phosphorus, as well as several B vitamins.
There are endless ways to incorporate flaxseed into your diet. You could use flaxseed oil as a dressing for salads or add it to protein shakes (though keep in mind that in oil form you won’t be getting the benefits of fiber.)
Ground flaxseeds are great in smoothies and add a nice nuttiness in yogurt and oatmeal. Or try adding them to your favorite bread, muffin, or cookie (ahem!) recipes. And if you don’t feel like getting fancy, you can simply stir a spoonful of ground flaxseed into a glass of water and drink up.
Tip: Ground flaxseeds are easier to digest than whole seeds and the best way to consume them in order to reap all the nutritional benefits. You can easily grind whole flaxseeds yourself in a coffee grinder or you can purchase flaxseed already ground.
Whole flaxseeds can stay fresh for up to a year in an airtight container in the fridge, while ground flaxseed will keep about half as long in the freezer. Because flax can go rancid pretty quickly, it’s ideal to grind the seeds yourself just before using them. But if you do decide to go for pre-ground seeds, just be sure to keep them in a cool, dry place, away from heat and sunlight.
Speaking of keeping things in cool places… Eggs. Who needs ‘em? Not us. One of our favorite uses of flaxseed is as an incredibly simple egg substitute. You can easily help vegan-ize your baked goods this way at home too. Huzzah!
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Cookies made with flaxseed? We've got 'em!
