Apart from being rich in fiber and omega-3 fatty acids, flaxseeds are also high in phytochemicals called lignans. One tablespoon of flaxseed flour contains 3 grams of polyunsaturated fatty acids, including omega-3s, and 3 grams of fiber. Flaxseeds can improve digestive health and relieve constipation. This amazing food can also help lower cholesterol levels in the blood thereby lowering the risk of heart disease.
Step
Part 1 of 3: Adding Flaxseeds to Your Diet
Step 1. Start consuming flaxseed in small amounts
Flaxseed flour, also called “ground flaxseed” or “flax meal”, can cause bloating and stomach discomfort if you don't give your body a chance to adjust. If you are starting to eat flaxseed, start with 1 tablespoon (14 g) per day, and gradually increase the amount.
Do not exceed 2 to 4 tablespoons (28-56 g) of flaxseed per day
Step 2. If possible, eat flaxseed flour, rather than whole flaxseeds
You can eat whole flaxseeds and still get the nutritional benefits. However, flaxseed flour allows the body to digest flaxseeds and process them properly. Thus, the body gets the maximum health benefits from flaxseed.
Step 3. It is best not to consume flaxseed if you have intestinal problems
Flaxseeds can cause bloating and abdominal discomfort. If you currently have intestinal problems such as acute or chronic diarrhea, diverticulitis (colon infection), or inflammatory bowel disease, avoid consuming flaxseed as it can make the condition worse.
Step 4. Do not consume flaxseed if you have an allergy or sensitivity to flaxseed
You should also avoid it if you have an allergy to flaxseed oil, or are allergic to the Linaceae plant family.
Symptoms of an allergic reaction include itchy palms, hives, itchy and watery eyes, nausea, diarrhea and vomiting after consuming flaxseed
Step 5. Talk to your doctor before taking flaxseed if you are on any other medications
Consult a doctor before you consume flaxseed to avoid health problems.
If you have breast cancer, limit flaxseed consumption to 2-3 tablespoons per day and avoid flaxseed supplements. Talk to your doctor and team of doctors before starting to add flaxseed to your diet
Part 2 of 3: Using Flaxseed Flour
Step 1. Buy flaxseeds in bulk
Purchase whole flaxseeds if you have a coffee grinder or small powerful blender, such as the Magic Bullet, as whole flaxseeds will pass through your body undigested and you won't get the health benefits you'd expect from this superfood.
Buying flaxseed flour can also be a good option because you no longer need to grind the flaxseed yourself
Step 2. Grind whole flaxseeds in a coffee grinder before use
You can also use a mortar and pestle to grind flaxseeds. There is no need to grind flaxseeds very finely or into flour. You just need to break it down into smaller sizes so the body can digest it properly.
Step 3. Consume ground flaxseed by mixing it into another liquid
You can mix ground flaxseed into the liquid or consume it in a separate liquid. Your intestines may become slightly clogged if you eat flaxseed without drinking lots of water or fluids.
Step 4. Soak the flaxseeds before you mix them into your smoothie or juice
Soaking ground flaxseed will give it a soft, chewy texture that blends well in smoothies or juices.
- Add a spoonful of ground flaxseed to the bowl. Pour enough water to cover the seeds completely and cover the bowl. Soak the flaxseeds overnight.
- Add puffed flaxseeds to your morning smoothie or juice. Blend or stir well into smoothies or juices. Flaxseeds have a nutty taste, making them great for blending into fruit and vegetable smoothies.
Step 5. Sprinkle flaxseeds into yogurt or cereal
Ground flaxseeds are also great for mixing into low-fat yogurt or sugar-free cereals. You can also add rolled flaxseeds to hot meals for a nutty flavor and additional health benefits.
Step 6. Add roasted flaxseeds to salads or soups
Roast ground flaxseed in a tangkring oven or small roasting oven. Make sure the flaxseeds don't burn. Sprinkle over salads or soups for a crunchy, nutty flavor.
Step 7. Add flaxseeds to muffins, pastries, and cakes
Ground flaxseed can be a good choice for a low-carb, high-fiber diet. Adding flaxseed to muffins, pastries, and cakes will give your baked goods a moist, soft texture and be good for you.
- Try this one-minute flaxseed muffin recipe. Combine cup ground flaxseed with tablespoon baking soda, teaspoon Stevia (or another sugar substitute), 1 teaspoon cinnamon, 1 egg, and 1 teaspoon coconut oil in a small, safe cup or bowl. microwaves.
- Put the cup or bowl in the microwave, select the “high” setting and run the microwave for 1 minute.
- You can also add frozen fruit like blueberries or frozen strawberries to the mix. If you're adding frozen fruit, put the cup or bowl in the microwave, set it to “high” and run the microwave for a minute and a half.
- Spread some butter on muffins and enjoy a low-carb, high-fiber snack.
Step 8. Store ground flaxseeds in an airtight container
Ground flaxseeds can last for several months if stored in an airtight container.
Step 9. Store whole flaxseeds in the refrigerator
Storing whole flaxseeds in the refrigerator will keep them fresh and ready to grind whenever you need them.
Part 3 of 3: Using Hemp Seed Oil
Step 1. Look for flaxseed oil at your local health food store
Consuming flaxseed oil can be an easy and safe way to get the benefits of flaxseeds without needing to grind them. In addition, flaxseed oil can be a good moisturizer for the skin.
Step 2. Mix flaxseed oil into salad dressings and soups
You can also drink 2-3 teaspoons of flaxseed oil per day mixed into a glass of water or a smoothie.
Step 3. Do not use flaxseed oil for cooking
Flaxseed oil has a low smoke point (heats quickly) so it cannot withstand high heat from the stove and is not recommended for stovetop cooking.
Step 4. Store flaxseed oil in the refrigerator after use
Flaxseed oil becomes unstable when exposed to heat. So, keep it in the fridge after use.
Tips
- Storing flaxseeds in the freezer can make them last longer!
- Drink plenty of water otherwise flaxseeds will cause constipation.
- Flaxseed flour can be an easy way to meet the dietary fiber needs (don't forget water!)
Warning
- Never use flaxseed/linseed oil that smells musty or becomes sticky! Flaxseed like this can be detrimental to health.
- Flaxseed oil can spoil easily if not stored in the right conditions. Store the oil in a dark, UV-resistant bottle in a cool, dark place.
- Flaxseed oil cannot be used for processing using high heat such as frying because the oil will spoil and become dangerous.
