Flaxseed – Whole Seed vs. Ground
Let’s start with what you should know about flaxseed to make sure you are getting the most from this supplement.
Flaxseed is a good source of omega-3 fatty acids. Omega-3 fatty acids have been linked to decreased risk of developing heart disease. Most American’s consume a diet high in omega 6 fatty acids (corn oil, beef, and chicken). The goal is not to switch completely to omega 3’s only, but to improve the ratio by increasing your intake of omega-3 fatty acids. One option to do so is by adding flaxseeds to your diet.
You can buy flaxseed two different ways – whole seed or ground. In order for the body to utilize the omega-3 fatty acids, flaxseed must be ground. If the flaxseed is not ground it passes straight through the body without being absorbed. Flaxseed is high in fiber, so by ingesting whole flaxseed you have increased your fiber intake, which is beneficial, but if you grind your flaxseed you will have the added benefit of increasing your omega-3 fatty acid intake. Using a coffee grinder is a simple way to grind your flaxseeds. Another option is to purchase flaxseed already ground. Flaxseed has a tendency to go rancid, for this reason keep ground seeds refrigerated. You can increase your intake by adding flaxseed to foods during preparation, such as spaghetti sauce, meatloaf, chili, hot cereal, muffins, pancakes, and yogurt.
We get so many of our emails around flax seed that it has overwhelmed my editors. For such a small little seed it packs a powerful nutritional punch. We will continue to learn more about this wonderful gift from mother nature.
The number one goof with this seed is people are taking it WHOLE. It must be ground up. We have found that 45-60 seconds in the coffee grinder is just right. Then apply it to your recipes….
Can ground flax seed be taken with flax seed oil? If so, what amounts
of each should be used on a daily basis?
I usually take one fish oil capsule 1,000mg (wild caught small fish)in the morning plus an organic flax oil capsule 1200mg in the evening. Can it be over done?
Thanks,
Carol Rodriguez.
I’m back. It worries me that the French have banned this product because it is derived from linseed. In their report it says that flax seed when heated becomes toxic. Here you recommend it as an ingredient
in many recipes that require cooking. Would you please elaborate on that? As much as I want the benefits, I want to know that I’m not harming myself.
Thanks again,
Carol Rodriguez.
Hi Carol,
I want to double check on the effect of heat on flax before giving you an answer to that question.
As far as amount, there is controversy regarding how much omega 3 is beneficial and where to draw the line.
Here are the recommendations of The American Heart Association:
The AHA recommends that individuals without heart disease eat a variety of fish twice a week, use heart healthy oils (flaxseed, canola, soybean oils), and consume flaxseed and walnuts.
For individuals with heart disease, the AHA recommends 1 g of EPA (eicosapentanoic acid) + DHA (docosahexaenoic acid) daily, preferably from fatty fish.
The AHA recommends 2 to 4 g of EPA + DHA daily, under physician’s care only, for individuals that need to lower triglycerides. High doses, > 3 grams/day, can result in excessive bleeding. (Do not self medicate! Talk to your MD before supplementing greater than 2 grams.)
It’s the excessive bleeding risk that is controversial. Some studies show a link between omega 3’s and increased bleeding, others show not link, and some actually show a decreased risk.
I’ll get back to you on the safety of heated flax.
All the best,
Lisa
Hi Carol,
I’m glad you asked this question. It was good to do a little more research regarding the safety of flax seed.
From the research I completed, it appears that France has banned flaxseed oil. The country still allows foods fortified with flax, such as pastas, eggs, etc. Flaxseed oil when heated is a concern and it’s best to add the oil to a food after cooking prep is complete.
Ground flaxseed is not as unstable as the oil. However, if you want to play it safe, add the ground flax towards the end of the cooking cycle, such as sprinkle in your chili after you’re done heating. However, I did not find any studies reporting a danger related to heating ground flax seed, only the flax seed oil.
I hope this helps.
All the best,
Lisa Nelson RD
[...] is a great diet addition if you are looking to reduce your risk for heart disease. Flaxseed is a rich source of omega 3 fatty acids, fiber, and phytochemical [...]
I have recently moved to southern France. I know the oil is banned but would like to buy some flax seeds. Can you tell me where I might buy some? Thanks