8 Healthiest Ways to Add Flaxseed to Your Diet

There are many ways to eat flax seeds: Tiny golden brown seeds from the flax plant (The most common linen). You can eat them whole, ground or in flaxseed oil.

Ground flaxseed is generally easier to digest. You can enjoy it in smoothies, yogurt, oatmeal or baked goods.

1. Sprinkle with oatmeal

Sprinkle 1 to 2 tablespoons over the cooked oatmeal and stir it in to increase the nutritional value. You can also add flaxseed to oatmeal while cooking or mix it with honey, nuts or fruit.

Flaxseeds can add a mild, nutty flavor and subtly enhance the texture of cooked oats.

2. Add to cold breakfast cereals

Sprinkle 1 to 2 tablespoons of ground flaxseed over a cereal of your choice. Their mild flavor pairs well with various whole grain cereals.

3. Blend into smoothies

In addition to your usual smoothie ingredients like fruits, vegetables, and protein, add 1 to 2 tablespoons of ground flaxseed to increase its benefits.

Ground flax seeds mix easily into smoothies without significantly affecting the texture.

4. Add to baked goods

You can easily add ground flaxseed to baked goods for essential nutrients and flavor. Flaxseeds work well in recipes for cookies, pancakes, muffins, bread and more.

Replace a small portion of flour with 1 to 2 tablespoons of ground flaxseed or add it directly to the dough. Some recipes may require trial and error to find the right ratios.

5. Mix with condiments

You can add flaxseed to mayonnaise, mustard, salad dressings, salad dressings, guacamole, or chickpea hummus. Stir 1 to 2 tablespoons of ground flaxseed into store-bought or homemade condiments.

6. Use as an egg substitute

Flaxseeds are a common substitute for eggs, especially in vegan or hypoallergenic recipes. They can replace eggs in muffins, pancakes and cookies.

To replace an egg, mix 1 tablespoon of ground flaxseed with 3 tablespoons of water. Let the mixture sit for 5 to 10 minutes or until it forms a gel-like consistency. Flax egg works by binding ingredients together, like regular eggs.

7. Sprinkle on savory dishes

Flaxseeds can also enhance savory dishes with their subtle flavor and nutritional benefits. Sprinkle ground flax seeds over salads, add them to grain bowls, or toss them into soups and stews.

Flaxseed can also be mixed into burgers, mince and meatballs as a binder.

8. Add to Yogurt Perfects

Sprinkle 1 to 2 tablespoons of ground flaxseed over the yogurt. Add layers of other ingredients, such as fruit, granola and nuts.

Flaxseeds are available in three main forms: whole, ground and in flaxseed oil. Whole and ground flax seeds are the most popular.

1. Whole flax seeds

Whole flaxseeds are rich in fiber, healthy fats, and antioxidants like lignans. Their tough outer shell can make it difficult to digest and absorb their nutrients effectively.

2. Ground flaxseed

Grinding flaxseed breaks down the integumentary barrier, making it easier to digest. This also makes them more susceptible to oxidation or deterioration.

3. Linseed oil

Flaxseed oil is the most concentrated source of healthy fats like alpha-linolenic acid (ALA), but it lacks fiber and lignans.

To grind flaxseed at home, you will need a coffee grinder, food processor, or blender.

Steps for grinding flaxseed include:

• Measuring flaxseedand add them to the grinder or blender. Most small devices can easily grind 1-2 tablespoons at a time.
• Pulse the flax seeds until you obtain a fine, powdery texture.
• Grind them immediately before use to preserve their freshness and avoid oxidation.
• Store leftovers in an airtight container in the refrigerator or freezer.

You can add flax seeds to your diet to enjoy their benefits. Flaxseed may protect against inflammation, diabetes, cancer and heart disease.

Flaxseeds are rich in essential nutrients, including omega-3 fatty acids like ALA. They are also an excellent source of fiber, protein and lignan antioxidants.

Average shelf life varies. The best storage techniques differ between flaxseed varieties, such as:

• Whole flax seeds: Whole flax seeds have the longest shelf life. To maximize their freshness for up to 20 months, store whole flax seeds in an airtight container in a cool, dark place.
• Ground flaxseed: Grinding flaxseeds breaks their tough outer covering, increasing the risk of oxidation. Store them in the refrigerator or freezer in an airtight container for up to three months.
• Linseed oil: Flaxseed oil is very susceptible to spoilage. Store flaxseed oil in a glass container in a cool, dark place for up to six months to prevent oxidation.

Different ways to consume flax seeds: whole, ground and in linseed oil. Ground flaxseeds are the easiest to digest, but whole flaxseeds have the longest shelf life.

Flaxseeds are rich in omega-3 fatty acids, fiber and antioxidants. Add them to smoothies, baked goods, breakfast cereals and more.