Whole or ground which is better: flaxseeds

Flax seed, which is also known as linseed, is well known for its high nutritional value. Over the last couple of years, the consumption of flax seed has gone up by a great extent, because of the various flax seeds benefits that have been associated with it. One of the benefits of flax seed is that it is naturally high in fiber, omega-3 fatty acids and lignans. These nutrients help in providing restorative and preventative abilities to a person’s diet.

Flax seed can be of two types; the first is of the oil seed variety and it is grown for its seed use and the second is grown mainly for the production of fiber.

There are several food products like breads, breakfast cereals and baked food items, easily available in stores that contain flax seed. Even though flax seed has been used in foods for several years, people have only recently begun to realize its importance for a healthy life. Fitness experts are quite keen in touting the various flax seeds benefits.

Flax seed health benefits

There are several flax seed benefits that people should be made aware about. Given below are some of the most common ones:

• Weight management: Many weight watchers add some amount of flax seed to their diets to help them lose weight. Flax seed expands in bulk when it is ingested.

Therefore eating flax seed about half an hour before meals can help in eating less and subsequently, weight loss.

• Balancing hormone levels: Women of all ages are usually asked to include flax seed in their diets, to balance their hormones, which helps in regulating the menstruation cycle and managing menopause. The positive effect of flax seed consumption includes a reduction in ovarian dysfunction and fewer menstrual cycle changes.

• Improving immune function: There are several diseases that can be prevented by the consumption of flax seed, as it boosts the immune system. The alpha linolenic acid and lignans present in flax seed help decrease inflammation and encourage the immune system to function properly. Disorders like lupus, psoriasis, rheumatoid arthritis and other inflammatory disorders can be prevented by flax seed.

• Preventing bone loss: Eating flax seed on a daily basis can help protect the body against bone loss and the risk of osteoporosis. Flax seed consumption can also increase bone density.

• Reducing risks of several diseases: Studies indicate that flax seed can halve anti-cancer effects on the body. It can also help prevent diabetes, constipation, heart and diseases.

• Healing properties: The consumption of flax seed can increase the amount of natural flax seed oil in the body, especially in the digestive system. Research shows that the presence of this flax seed oil in the body can help heal the lining in intestines that have been inflamed. However, the oils in the system that come from eating flax seeds is not the same as consuming flax seed oil.

Nutritional experts state that ground flax seed benefits are higher than whole flax seed benefits, as ground flax seed is easier to digest. Ground flax seed powder can be sprinkled over foods like salads, cereals, soups, and so on.

In spite of the various flax seeds benefits mentioned above, there may be some people who have concerns about the consumption of this food. While there may be few or no adverse side effects associated with flax seed, an overdose of any food could evoke negative reactions in the body. Therefore, in order to enjoy flax seeds benefits without any side effects of concerns, it is best to consult a doctor or a nutritionist for daily recommended doses.

Flax plant is grown for various medicinal or industrial reasons. The seeds of the plant are used for culinary purpose and are also ground to obtain flaxseed oil. Flax seed can be brown or golden (yellow) in color that have similar nutritional value including omega-3 fatty acid. Flaxseeds are a good source of fiber, omega-3 fatty acids and phytochemicals called lignans. However the omega-3 fatty acids are absorbed easily from fish when compared to whole flaxseed or flaxseed oil. Although flaxseed oil contains omega-3 fatty it lacks the fiber that is present in the seeds.

Flaxseeds: whole or ground which is better

Omega-3 fatty acids along with the fiber and lignans in flaxseed are helpful in decreasing the low density lipoproteins (LDL cholesterol) and total cholesterol levels. This effect is beneficial in various health conditions like heart diseases, diabetes and obesity.

Flaxseed in the ground form is recommended by most nutrition experts as the body is able to digest it better than whole seeds that can pass undigested through the intestines without giving any health benefits. Whole seeds can be grounded at home in a coffee grinder and stored for several months in an air tight container.

Although flax seed is a rich plant source of omega-3 fatty acids, it is also high in total fat. So if you are consuming even 5-10 gm flaxseed daily, you need to reduce the total amount of over all fat in your diet. There is no set recommended daily value for omega-3 fatty acid; however a range of 1.1 to 1.6 gm has been established per day for adults. 1.6 gm of omega-3 fatty acid is obtained from a tablespoon of flaxseeds; this amount can alone suffice the daily requirement of omega-3 fatty acid.

Ways to incorporate flaxseed in the diet

A teaspoon of ground flaxseed can be added to the breakfast cereal, where a nutty flavor is appropriate.

While making a sandwich, a teaspoon of ground flaxseed can be added to mustard or mayonnaise.

Flaxseed is often used as a galactagogue (food that stimulates milk production in lactating mothers).

A teaspoon of ground flaxseed can be blended to a cup of yoghurt.

While baking breads, muffins, cookies or other baked products, add ground flaxseed before baking (it may alter the texture slightly).

Flaxseeds can be used to replace eggs in baking process by binding other ingredients together.

Sprouted flaxseeds are also edible with a slight spicy flavor and can also be added to salads, soups and vegetables.