Flax Seeds 101: Nutrition, Benefits, How To Cook, Buy, Store | Flax Seeds: A Complete Guide

What is Flax Seeds

Flax seeds, also known as linseeds, are tiny, brown or golden-colored seeds that come from the flax plant, scientifically known as Linum usitatissimum. Flax seeds have been used for thousands of years for their nutritional and medicinal properties. Here are some key characteristics and uses of flax seeds:

1. Nutritional Value: Flax seeds are a rich source of various essential nutrients, including dietary fiber, omega-3 fatty acids (alpha-linolenic acid or ALA), lignans (antioxidants), vitamins (like B vitamins), and minerals (such as magnesium and manganese). They are particularly renowned for their high omega-3 fatty acid content.
2. Omega-3 Fatty Acids: The omega-3 fatty acids in flax seeds, particularly ALA, are beneficial for heart health and may help reduce inflammation in the body. These fatty acids are essential for maintaining overall health.
3. Dietary Fiber: Flax seeds are an excellent source of soluble and insoluble dietary fiber. This fiber can aid in digestion, regulate bowel movements, and contribute to a feeling of fullness, which may help with weight management.
4. Antioxidants: Flax seeds contain lignans, which are natural antioxidants. These compounds may have potential health benefits, including reducing the risk of chronic diseases.
5. Culinary Uses: Flax seeds are versatile and can be incorporated into various dishes. They are commonly used as an ingredient in baked goods, such as muffins and bread, and can be sprinkled on cereals, yogurt, or salads. Some people also use ground flax seeds as an egg substitute in vegan recipes.
6. Health Benefits: Flax seeds have been studied for their potential health benefits, which may include lowering cholesterol levels, reducing blood pressure, and stabilizing blood sugar levels. However, it’s important to note that while they offer many nutritional advantages, they should be part of a balanced diet and not relied upon as a sole solution for health issues.
7. Storage: Flax seeds should be stored in an airtight container in the refrigerator to prevent them from becoming rancid. Whole flax seeds have a longer shelf life than ground flax seeds because the protective outer shell of whole seeds helps to keep the inner oils fresh.

When consuming flax seeds, it’s generally recommended to use ground flax seeds or to grind them yourself, as the human digestive system can have difficulty breaking down the tough outer shell of whole flax seeds, making it harder to absorb the nutrients. Additionally, it’s important to drink plenty of water when consuming flax seeds, as they absorb liquid and can expand in the digestive tract. Always consult with a healthcare professional or nutritionist before making significant dietary changes or incorporating large amounts of flax seeds into your diet, especially if you have any underlying health conditions.

Other Names of Flax Seeds

Flax seeds are known by various names and terms in different regions and languages. Here are some of the common alternative names for flax seeds:

1. Linseeds: This is the botanical name for flax seeds and is commonly used in some European countries.
2. Alsi: In India, flax seeds are often referred to as “alsi” in Hindi and other regional languages.
3. Common Flax: This term is used to distinguish flax seeds from other varieties of flax plants that are not used for seed production.
4. Golden Flax Seeds: Some flax seeds have a golden or yellowish hue, so they are called “golden flax seeds” to differentiate them from the more common brown flax seeds.
5. Flaxseed Meal: When flax seeds are ground into a fine powder, it is called “flaxseed meal” or “ground flaxseed.”
6. Linum usitatissimum: This is the scientific name for the flax plant, and it is sometimes used to refer to flax seeds.
7. Flaxseed Oil: While not the name of the seeds themselves, flaxseed oil is extracted from flax seeds and is used in cooking and as a dietary supplement.
8. Lineseed: An alternate spelling of “linseed,” especially in British English.
9. Tisi: In some parts of the Indian subcontinent, particularly in the Punjabi language, flax seeds are called “tisi.”
10. Keten: This is the Dutch word for flax seeds.
11. Flachsamen: In German, flax seeds are referred to as “Flachsamen.”
12. Semillas de Lino: In Spanish, flax seeds are called “semillas de lino.”
13. Graines de Lin: In French, flax seeds are known as “graines de lin.”

These are just a few examples of the many names for flax seeds depending on the region and language. Regardless of the name, flax seeds are valued for their nutritional content and health benefits.

Nutritional Value of Flax Seeds

Here’s a table summarizing the approximate nutritional value of flax seeds per 1-ounce (28-gram) serving:

Nutrient	Amount per 1 ounce (28g)
Calories	151
Total Fat	12.1 grams
– Saturated Fat	1.1 grams
– Monounsaturated Fat	2.1 grams
– Polyunsaturated Fat	8 grams
Total Carbohydrates	8.2 grams
– Dietary Fiber	7.7 grams
– Sugars	0.6 grams
Protein	5.2 grams
Omega-3 Fatty Acids (ALA)	6,338 mg
Omega-6 Fatty Acids	1,651 mg
Vitamins and Minerals
– Vitamin B1 (Thiamin)	0.2 mg
– Vitamin B6 (Pyridoxine)	0.1 mg
– Folate (Vitamin B9)	8 mcg
– Calcium	26 mg
– Iron	1.2 mg
– Magnesium	58 mg
– Phosphorus	99 mg
– Potassium	116 mg
– Zinc	0.6 mg

Please note that the nutritional content of flax seeds can vary slightly depending on factors like the variety of flax seeds and how they are processed. Flax seeds are particularly known for their high omega-3 fatty acid (ALA) content, dietary fiber, and protein. They are also a good source of various vitamins and minerals, making them a nutritious addition to a balanced diet.

Benefits of Flax Seeds

Flax seeds offer a range of health benefits due to their rich nutritional profile. Here are some of the key benefits of consuming flax seeds:

1. Heart Health: Flax seeds are known for their heart-healthy properties. The omega-3 fatty acids (ALA) in flax seeds can help reduce the risk of heart disease by lowering levels of bad cholesterol (LDL) and triglycerides in the blood, which can help improve overall cardiovascular health.
2. Digestive Health: Flax seeds are an excellent source of dietary fiber, both soluble and insoluble. This fiber aids in regular bowel movements, preventing constipation, and promoting a healthy digestive system.
3. Weight Management: The high fiber content in flax seeds can contribute to a feeling of fullness and satiety, which may help with weight management by reducing overall food intake.
4. Diabetes Management: Flax seeds may help stabilize blood sugar levels in people with diabetes due to their high fiber content. The fiber slows down the digestion and absorption of carbohydrates, preventing rapid spikes in blood sugar levels.
5. Anti-Inflammatory Properties: The omega-3 fatty acids and lignans in flax seeds have anti-inflammatory properties, which may help reduce inflammation in the body. Chronic inflammation is linked to various health conditions, including heart disease and arthritis.
6. Bone Health: Flax seeds contain minerals like calcium, magnesium, and phosphorus, which are essential for bone health. Consuming flax seeds may help support strong bones and reduce the risk of osteoporosis.
7. Cancer Prevention: Lignans, a type of phytochemical found in flax seeds, have antioxidant properties and may help reduce the risk of certain types of cancer, particularly breast and prostate cancer.
8. Skin Health: The omega-3 fatty acids and antioxidants in flax seeds can help promote healthy skin. They may reduce skin inflammation and dryness, contributing to a more youthful appearance.
9. Hormone Balance: Lignans in flax seeds can act as phytoestrogens, which may help balance hormones in women and reduce symptoms of menopause, such as hot flashes and mood swings.
10. Improved Digestion: Flax seeds contain mucilage, a gel-forming fiber that can help soothe the digestive tract and reduce symptoms of irritable bowel syndrome (IBS).
11. Cholesterol Management: Regular consumption of flax seeds may help reduce total and LDL cholesterol levels, contributing to improved cardiovascular health.
12. Eye Health: The omega-3 fatty acids in flax seeds may benefit eye health and reduce the risk of age-related macular degeneration and dry eye syndrome.

It’s important to note that while flax seeds offer numerous health benefits, they should be consumed as part of a balanced diet and not as a sole solution for health issues. If you have specific health concerns or conditions, it’s advisable to consult with a healthcare professional or a registered dietitian before making significant dietary changes or incorporating flax seeds into your diet, especially if you are on medications or have allergies. Additionally, moderation is key, as excessive consumption of flax seeds may lead to digestive discomfort or other adverse effects.

What Does Flax Seeds Taste Like

Flax seeds have a mild, nutty flavor. When tasted on their own, they are not particularly overpowering in terms of taste or aroma. The flavor can be described as:

1. Mildly Nutty: Flax seeds have a subtle, nutty taste that is not as strong as the flavor of some other seeds like sunflower seeds or sesame seeds. This mild nuttiness makes them versatile and easy to incorporate into various dishes.
2. Earthiness: Flax seeds may also have a slightly earthy undertone to their flavor, which is characteristic of many seeds and nuts.
3. A Hint of Grassiness: Some people detect a faint, grassy note in the flavor of flax seeds. This is more noticeable in whole flax seeds compared to ground flax seeds.

Flax seeds are often added to foods and recipes not only for their flavor but also for their nutritional benefits, particularly their high omega-3 fatty acid content and dietary fiber. They can be sprinkled on top of yogurt, oatmeal, or salads, and they are commonly used as an ingredient in baked goods like muffins, bread, and pancakes. When ground into a fine powder (flaxseed meal), they can be used as a partial or complete substitute for eggs in vegan recipes due to their gel-like texture when mixed with water.

While flax seeds themselves have a mild and pleasant flavor, they are often used in combination with other ingredients to enhance the overall taste and texture of dishes. When used in moderation, they can be a valuable addition to a wide range of culinary creations.

How to Serve Flax Seeds

Flax seeds are incredibly versatile and can be incorporated into your diet in various ways. They can be consumed raw or cooked, and here are some common ways to cook or use flax seeds:

1. Sprinkle on Cereals and Yogurt: One of the simplest ways to enjoy flax seeds is to sprinkle them over your morning cereal, oatmeal, or yogurt. They add a nutty crunch and boost the nutritional content of your breakfast.
2. In Smoothies: Add a tablespoon of ground flax seeds to your favorite smoothie. They will blend in seamlessly and provide an extra nutritional punch.
3. Baking: Flax seeds can be used in baking as an egg substitute for vegan or egg-free recipes. To make a flaxseed “egg,” mix 1 tablespoon of ground flax seeds with 3 tablespoons of water and let it sit for a few minutes to form a gel-like consistency. This can be used as a binding agent in recipes like muffins, pancakes, and cookies.
4. In Homemade Granola: When making homemade granola, you can include flax seeds along with other nuts, seeds, and dried fruits for added flavor and nutrition.
5. As a Salad Topper: Sprinkle whole or ground flax seeds on top of salads for extra texture and nutrition. They work well with both leafy greens and fruit salads.
6. In Soups and Stews: For a nutritional boost, you can stir ground flax seeds into soups, stews, or chili. This can help thicken the liquid and add a subtle nutty flavor.
7. Flaxseed Oil for Cooking: Flaxseed oil can be used in salad dressings and as a finishing oil for cooked dishes. However, it’s essential not to heat flaxseed oil to high temperatures, as it has a low smoke point and can become rancid when exposed to heat.
8. Homemade Energy Bars: You can include ground flax seeds in homemade energy bars or protein bars for an added nutritional kick.
9. Flaxseed Bread: Make or buy bread that includes flax seeds in the dough. It adds a nutty flavor and extra nutrition to your sandwiches and toast.
10. As a Coating: Ground flax seeds can be used as a coating for chicken, fish, or vegetables before baking or frying. They add a crunchy texture and a hint of nuttiness.

When using flax seeds in recipes, it’s often recommended to use ground flax seeds (flaxseed meal) as they are more easily digestible and provide better nutritional absorption than whole seeds. You can buy ground flax seeds pre-packaged or grind them yourself using a coffee grinder or food processor. Whole flax seeds can also be used, but they are less digestible, so it’s advisable to chew them thoroughly or soak them before consumption for better nutrient absorption.

Remember that flax seeds should be stored in an airtight container in the refrigerator to prevent them from becoming rancid due to their high oil content.

How To Use Flax Seeds

Flax seeds are a nutritious addition to your diet and can be used in a variety of ways. Here are some common methods for using flax seeds:

Ground Flax Seeds: Ground flax seeds, also known as flaxseed meal, are the easiest to incorporate into your meals because they can be mixed into a wide range of dishes without altering the texture significantly. Here’s how to use ground flax seeds:

• Sprinkle on Breakfast Foods: Sprinkle a tablespoon or two of ground flax seeds on your cereal, oatmeal, yogurt, or smoothie bowl.
• In Baking: Use ground flax seeds as an egg substitute in baking. To make a flaxseed “egg,” mix 1 tablespoon of ground flax seeds with 3 tablespoons of water and let it sit for a few minutes to thicken. This can replace one egg in recipes like muffins, pancakes, and cookies.
• Add to Soups and Stews: Stir ground flax seeds into soups, stews, or chili to add a subtle nutty flavor and thicken the broth.

Whole Flax Seeds: Whole flax seeds are also nutritious, but they have a tougher outer shell that can be harder to digest. To get the most nutritional benefits, you can use them in the following ways:

• Grind Your Own: Grind whole flax seeds in a coffee grinder or food processor before use. This ensures better nutrient absorption and digestibility.
• Sprinkle on Salads: Sprinkle whole or ground flax seeds on top of salads for added texture and nutrition.
• Bread and Baking: Add whole flax seeds to bread dough or other baked goods for a nutty crunch and extra nutrition. You can also sprinkle them on the surface of bread before baking for a decorative touch.
• Smoothies: While ground flax seeds are easier to blend, you can still add whole flax seeds to your smoothie, especially if you have a high-powered blender that can break them down.

Flaxseed Oil: Flaxseed oil is another way to incorporate the nutritional benefits of flax seeds into your diet. Here’s how to use it:

• Salad Dressings: Use flaxseed oil as a base for homemade salad dressings. Its nutty flavor can add a unique twist to your salads.
• Drizzle on Cooked Dishes: After cooking, drizzle a small amount of flaxseed oil over vegetables, grains, or other cooked dishes. Do not heat flaxseed oil, as it has a low smoke point and can become rancid.

In Energy Bars: Make homemade energy bars or protein bars by including ground flax seeds in the ingredients. They’ll provide a nutritional boost and help hold the bars together.

As a Coating: Use ground flax seeds as a coating for chicken, fish, or vegetables before baking or frying. It adds a crunchy texture and a hint of nuttiness.

Remember that flax seeds are high in healthy fats, particularly omega-3 fatty acids, so they can go rancid if exposed to heat, light, or air for prolonged periods. To maintain their freshness, store flax seeds and flaxseed oil in an airtight container in the refrigerator. Additionally, it’s essential to drink plenty of water when consuming flax seeds, as they can absorb liquid and expand in the digestive tract. Start with small quantities and gradually increase your intake to allow your body to adjust to the added fiber.

Substitute for Flax Seeds

If you need a substitute for flax seeds in a recipe due to allergies, dietary preferences, or simply because you don’t have them on hand, there are several alternatives you can consider. The choice of substitute may depend on the specific role of flax seeds in the recipe, whether it’s for binding, texture, or nutrition. Here are some common substitutes for flax seeds:

1. Chia Seeds: Chia seeds are an excellent substitute for flax seeds in many recipes because they have similar binding properties and nutritional benefits. You can use chia seeds as a 1:1 replacement for flax seeds. Like flax seeds, chia seeds form a gel-like substance when mixed with water and can be used as a binding agent in baking.
2. Eggs: If you’re using flax seeds as an egg substitute in baking, you can often use eggs instead. One egg typically can be replaced with one-quarter cup of applesauce, mashed banana, yogurt, or buttermilk in many recipes.
3. Psyllium Husk: Psyllium husk is a natural fiber supplement that can serve as a binding agent similar to flax seeds. Mix one tablespoon of psyllium husk powder with three tablespoons of water to replace one tablespoon of ground flax seeds in recipes.
4. Silken Tofu: In recipes where flax seeds act as a binder, you can use pureed silken tofu as a substitute. Blend about a quarter cup of silken tofu to replace one egg or use it as a binding agent in baking.
5. Yogurt: In some recipes, yogurt can be used to replace flax seeds as a binding agent. Use an equal amount of yogurt as you would ground flax seeds in the recipe.
6. Arrowroot Powder or Cornstarch: In recipes where flax seeds act as a thickener or binder, you can use arrowroot powder or cornstarch as a substitute. Mix one tablespoon of arrowroot or cornstarch with two tablespoons of water to replace one tablespoon of ground flax seeds.
7. Breadcrumbs: In some recipes, such as meatloaf or meatballs, breadcrumbs can be used as a binding agent to replace flax seeds. Use breadcrumbs in a similar quantity as you would flax seeds.
8. Oatmeal or Cereal: In recipes where flax seeds provide texture or crunch, you can use rolled oats or crushed cereal as a substitute. These ingredients can add a similar texture to the dish.
9. Sunflower Seeds: If you’re looking for a replacement for whole flax seeds for added texture in recipes, consider using sunflower seeds or other nuts and seeds of your choice.

Keep in mind that the choice of substitute may slightly alter the flavor, texture, or nutritional content of your dish, so it’s essential to consider the specific role that flax seeds play in the recipe and choose a substitute that complements it. Additionally, the success of the substitution may vary depending on the type of recipe you’re preparing, so it’s a good idea to experiment and adjust as needed.

Where to Buy Flax Seeds

Flax seeds are widely available and can be purchased from various sources. Here are some common places where you can buy flax seeds:

1. Grocery Stores: Most grocery stores, including large chains and smaller local markets, carry flax seeds. Look for them in the baking or health food section. They are often available in both whole and ground forms.
2. Health Food Stores: Specialty health food stores or natural food markets are excellent places to find flax seeds, often in bulk bins or pre-packaged options. These stores may also carry organic and specialty varieties of flax seeds.
3. Online Retailers: You can purchase flax seeds from popular online retailers like Amazon, Walmart, or specialty health food websites. Shopping online allows you to explore a wide variety of brands and options, including organic and specialty flax seeds.
4. Farmers’ Markets: Some farmers’ markets offer flax seeds, especially if there are vendors selling natural or organic products. Check with local farmers’ markets in your area.
5. Cooperative Buying Clubs: Some communities have cooperative buying clubs where members can purchase bulk quantities of various food items, including flax seeds, at reduced prices.
6. Bulk Food Stores: Warehouse stores and bulk food stores may offer flax seeds in large quantities, which can be cost-effective if you use them regularly.
7. Specialty Health Stores: Stores that specialize in dietary supplements and health foods often carry flax seeds, particularly if you’re looking for specific varieties like golden flax seeds or organic options.
8. Supermarkets’ Online Platforms: Many supermarkets now offer online shopping with delivery or pickup services. You can order flax seeds through their websites or apps and have them delivered to your doorstep.

When purchasing flax seeds, you can choose between whole flax seeds and ground flax seeds (flaxseed meal). Ground flax seeds are more convenient for immediate use, as they don’t require grinding, but they have a shorter shelf life than whole seeds. Whole flax seeds, on the other hand, have a longer shelf life but should be ground before use to maximize their nutritional benefits.

It’s a good idea to check the product’s expiration date, storage recommendations, and the source of the flax seeds (organic or conventional) when making your purchase. Organic flax seeds are produced without synthetic pesticides or fertilizers, making them a preferred choice for many individuals who prioritize organic foods.

How To Store Flax Seeds

Properly storing flax seeds is essential to maintain their freshness and prevent them from becoming rancid. Flax seeds contain oils that can go bad when exposed to light, heat, air, or moisture. Here are some guidelines on how to store flax seeds effectively:

1. Keep Them Airtight: Flax seeds should be stored in an airtight container to prevent air from getting in and causing the seeds to go rancid. You can use a sealable plastic or glass container or a resealable plastic bag designed for food storage.
2. Refrigerate or Freeze: To extend the shelf life of flax seeds, it’s best to store them in the refrigerator or freezer. The cool temperatures help slow down the oxidation process. Whole flax seeds can be stored in the refrigerator for up to one year, while ground flax seeds (flaxseed meal) should be stored in the refrigerator for about 3-6 months. You can store both whole and ground flax seeds in the freezer for up to a year or more.
3. Keep Them Dry: Moisture can cause flax seeds to spoil, so make sure they are completely dry before storing them. Don’t store them in a humid or damp environment.
4. Store Away from Light: Light exposure can lead to the degradation of the oils in flax seeds. Store your flax seeds in a dark place, such as a pantry, cupboard, or the back of your refrigerator or freezer.
5. Label and Date: Label your storage container with the date of purchase or the date you opened the package. This helps you keep track of the freshness of the flax seeds.
6. Consider Portioning: If you have a large quantity of flax seeds, you may want to divide them into smaller portions and store them separately. This minimizes the frequency of opening and closing the container, reducing the exposure to air and moisture.
7. Grind as Needed: If you have whole flax seeds, it’s best to grind them as needed, rather than grinding them all at once. Ground flax seeds have a shorter shelf life because the oils are exposed to air, so grinding them fresh when you plan to use them ensures better flavor and nutrition.
8. Buy in Small Quantities: If you don’t use flax seeds regularly, consider buying them in smaller quantities to ensure you’re always using fresh seeds.
9. Check for Rancidity: Before using flax seeds, give them a quick sniff. Fresh flax seeds should have a mild, nutty aroma. If they smell off or rancid, it’s best to discard them.

Remember that while flax seeds have a long shelf life, their oils can turn rancid over time, especially if not stored properly. By following these storage tips, you can enjoy the nutritional benefits of flax seeds for an extended period while maintaining their freshness.

Frequently Asked Questions (FAQs)