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Flaxseeds: Whole or Ground Which is Better

by Sharon Hopkins

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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.

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