How to use flaxseed right

Q: I hate fish, but I heard it’s a great source of omega 3 fatty acids. My friend was telling me the other day to buy flaxseed instead. What is it?
—Melissa, 26, Brooklyn, NY


A: While fish contains natural heart-healthy omega 3 fatty acids, a good alternative for those who don’t like seafood is the precursor for them — alpha linolenic acid (ALA), commonly found in flaxseed, canola oil, soybeans, walnuts, and leafy green vegetables. Flaxseed is a seed that is sold intact, ground, or as oil. It’s becoming more and more popular thanks to its high amount of lignans (naturally occurring phytoestrogen), which may have a positive impact on breast and colon cancer as well as heart disease. And there’s one more big benefit of flaxseed: It’s also a great source of soluble and insoluble fiber, promoting regularity and reducing cholesterol. And it takes just 1-2 tablespoons a day to reap the most benefits. How can I incorporate this wonder food into my diet, you ask? Excellent question!

Boost up A.M. meals Add ground flaxseed to your breakfast. Either grind it yourself in your coffee grinder or buy it already ground. (I like Nature’s Path Organic Ground FlaxPlus Brown Flaxseed Meal, $5.79, naturespath.com). Sprinkle it on your yogurt and berries, blend into your morning smoothie, or add flax oil (try Spectrum Flax Oil, spectrumorganics.com ) to your eggs. Anyway you do it, adding flaxseed will boost up your protein, fiber, and omega 3 intake and help you stay satisfied all the way to lunch. Just remember, the oil doesn’t contain protein or fiber.

Experiment Because flax has a mildly nutty flavor, it can complement the taste of many different meals. Try putting a little into soups and chili or into bread and muffin recipes. Let your taste buds guide you!

Keep it fresh Since ground flax can go rancid if you don’t store it properly, either grind your own as you need it or refrigerate or freeze it once it’s ground. If kept in a dark space with low humidity, whole flax can last for up to two years.

Comments (15)

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Thursday March 5, 2009 rochelle wrote:

... I use ground flax seed every morning in my oatmeal. I can't even taste it. I also add it to any ground meat.

Thursday March 5, 2009 groovykarma wrote:

... I am a vegetarian and I eat flaxseed daily, along with Quinoa. It is important to eat correctly and this is a very good alternative.
Check out your local healthfood stores for more information on food
alternatives.

Thursday March 5, 2009 CaliforniaJill wrote:

... Flaxseed in oatmeal is also very tasty. If getting more Omega 3 in your diet is important, taking Fish Oil capsules is also a great way to get the heart healthy Omega needed for a healthy heart...

Thursday March 5, 2009 Janice wrote:

... OOPS...I've been keeping mine in a cupboard w/my cereal for the last month. It's still ok. Thank you for the timely info!

Thursday March 5, 2009 kaljean wrote:

... I take both Flax Seed & its oil on a regular basis. Just an FYI: It is recommended that you do not cook or heat Flax Seed Oil. It has a very low smoking point, and heating will destroy some of the benefits of consuming the oil.

Thursday March 5, 2009 Kathy wrote:

... I use flax seed in lots of things. I even put it in spaghetti sauce and meatloaf. It's great for you and nobody but me knows they are eating it!

Thursday March 5, 2009 Dawn wrote:

... For a double whammy to my cholesterol levels, I mix ground flax seed with steel cut oats. I also throw in a few 60% Cacao chips to get my (healthy) chocolate fix!

Thursday March 5, 2009 bebelion wrote:

... From all my readings on Flaxseed I've have found out that it's nutritional value is only in abundance if you grind it. I think that you have to break the outer shell, or something like that, to reap the benefits.

Friday March 6, 2009 Linda wrote:

... Everyone should know that even tho' flax seed and omega 3's are good for you, if anyone has a history of breast cancer you should not have very much of them because they mimic estrogen and can feed cancer cells.

Saturday March 7, 2009 Natalie wrote:

... I discovered flax seed meal recently and i love it and its benefits. Is there a counterreaction if you take too much or mix it with fish oil tabs? Is there a such thing as too much? What is the RDA?

Sunday March 8, 2009 Cheri wrote:

... I add ground flax seed to most of my recipes - baked goods (organic, whole grain), pastas, vinaigrette or dressings, sauces, hot dishes, rubs for meat, poultry, or fish, and cereal/oatmeal. I was able to stop using laxatives and my cholesterol is normal now - even my triglycerides.

Thursday March 19, 2009 Desimiami wrote:

... How about Flaxseed pills?Isn't good like the ground flaxssed ? :)

Thursday March 26, 2009 Bernadette wrote:

... I am confused about Linda's comment on March 6 regarding flaxseed and breast cancer. I have had two breast cancer surgeries and have been advised to eat flaxseed as it has a positive affect on breast cancer. I would appreciate any comments regarding this issue.

Thursday March 26, 2009 Skinny and the City wrote:

... Great question Bernadette! Some women have estrogen-receptor-positive (ER positive) cancer whereas some tumors are ER-negative, meaning estrogen levels in your body usually have no affect on the growth of the tumor. Your doctor performs a test to see what type of hormone receptors are present and prescribes treatment accordingly. I would recommend finding out what type of cells you have this way you can chose foods accordingly. Ground flax, alcohol and soy may increase estrogen levels, in which case you would want to limit foods containing these products. However, if you are ER negative, soy, flax seed and alcohol (in moderation) have heart protective qualities. And soy and flax seed are also good sources of protein and fiber and possibly (this is controversial) help to reduce incidence of breast cancer.

Wednesday July 14, 2010 Jan wrote:

... I really like flaxseed. I grind about a half cup at a time and store it in the refrigerator and the whole seeds in the freezer, From what I read, it is better ground, because it is not easy to digest whole. A tablespoon a day is pleanty. It has about 35 to 40 calories per tablespoon. I sprinkle on eggs, in sauces, on salad, on soup, and in smoothies. It will also help keep you regular, because of the fiber. It is a complete protein (like meat and chicken).

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