How to Buy Flaxseed
Choose the Form That Fits Your Lifestyle
Chock-full of fiber, protein, Omega 3s, and lignans (those phytonutrients that reduce menopausal symptoms and fight off breast and colon cancers), flaxseed is also now available in most grocery stores, not just health food markets. So with all of these great perks, shouldn’t everyone be eating flaxseed daily? Maybe they would—if only they knew what to buy. Choosing the flaxseed that best suits an individual’s lifestyle can be a little confusing. Here are some helpful guidelines:
Whole Flaxseeds
For those who like to bake, buying whole flaxseeds might be just the ticket. Whole flaxseeds can be tossed into muffins, quick breads, and cookie dough. They come in golden or brown varieties, which are the same in nutrition, according to Ameriflax, the organization that represents U.S. flax growers. The problem with whole flaxseeds is that they may pass through the body undigested. To get the full nutritional benefits, it’s best to grind the seeds in a coffee grinder or blender before baking or consuming them. For ultimate freshness, grind only what’s needed.
Flaxseed Meal
If grinding whole flaxseeds is a hassle, they can be purchased already ground in the form of flaxseed meal. This flour-like meal can be added to just about anything—smoothies, cereal, meatloaf, and spaghetti, to name a few. Flaxseed meal can be stored in the refrigerator or freezer for several months, but it won’t stay fresh as long as whole flaxseeds, which last a year or more.
Flaxseed Oil
For oil and vinegar lovers who want something different to splash on a salad, flaxseed oil is a good choice. Flaxseed oil doesn’t have the protein, fiber, or lignans that the seeds have, although some oils have the lignans added back in. What the oil does have, though, is a high level of Omega 3 ALA (alpha-linolenic acid), which helps reduce inflammation of the arteries. A few things to note: The oil has to be refrigerated, shouldn’t be heated, and only lasts up to four months. And some people find the flavor of the oil unpleasant.
Flaxseed Oil Pills
Flaxseed pills are probably the easiest and most convenient way to get a daily dose of flaxseed. Pills are especially useful for those on the go or who travel frequently. But while it may be more convenient to swallow a few capsules than to consume a tablespoon or two of the oil or seeds, the pills don’t offer all the health benefits of the other forms. Further, the unique taste of the seeds can’t be enjoyed.
Flaxseed Products
Another way to buy flaxseed is in the form of a flaxseed product. Today, a variety of cereals, pastas, crackers, and bakery items contain flaxseed as an ingredient. Unfortunately, the amount of flaxseed in many of these products isn’t enough to be nutritionally beneficial. Also, some flaxseed products may contain less healthful ingredients too, like high sodium, so it’s important to check the nutrition labels.
While deciding which form of flaxseed to buy might require some thought, one thing’s for certain: This versatile nutrient is definitely worth a trip to the store!
Sources:
Ameriflax.
Health Perspectives Educational Literature. Barlean’s Organic Oils.
Magee, Elaine. The Flax Cookbook. New York: Marlowe & Company, 2002.
Mayo Clinic.
North Dakota State University’s Flax Institute.
Pirello, Christina. “The Flax Files: A Vegetarian Nutritionist—Searching for the Best Balance of Essential Fats—Follows the Trail to a Tiny Seed with Whole-body Benefits.” Natural Health. May 2006: 37.
Oatmeal with Ground Flaxseed
|
What do you think about this article?
More in Health & Wellness
Latest Articles