Flaxseed – Whole Seed vs. Ground

by Lisa Nelson RD

Are you getting all the benefits you can from your flaxseed? 

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 flaxseed 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.

If using flaxseed to increase your omega 3 intake does not suit your lifestyle, there are other options available.

At Real Living Nutrition we are interested in whole health along with weight loss so you can live your best life- learn how our online weight loss programs can help.

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