Flaxseed 101

Want to know how to improve your health with just 2 tablespoons a day? If so, we have one word for you: Flaxseed. I’m sure most of you have heard about the health benefits of flaxseeds, and maybe have even bought a bag – but do you know what to do with them or are they just sitting on your shelf? Read on to hear what guest blogger, Allison Aaron, has to say about them.

The Health Benefits:
So, here’s the lowdown…

We don’t know how it’s possible, but just 2 tablespoons of flaxseeds are full of healthy goodness.(pic credit)

• Flaxseeds contains an omega-3 fatty acid called alpha-linolenic. Most of us know about the omega 3’s found in fatty fish such as salmon. But  you can also get omega-3’s from plant sources (including flaxseed oil, chia seeds, canola oil, walnuts, leafy greens). While they aren’t quite as potent as the omega-3’s from fish, they still have numerous health benefits.
• Flaxseeds also contain lignans, which are fiber-like compounds that are rich in antioxidants.
• Finally, flaxseeds have a high mucilage content. Mucilage is essentially soluble fiber, which helps keep you fuller longer and improves the absorption of nutrients in the intestine.
• In a nutshell, substances found in flaxseeds play a role in heart health, digestive health and may help decrease risk of certain cancers.

Flaxseed FAQ’s:

What is the nutritional content of flaxseeds? 
Two tablespoons of flax meal will provide you with about 74 calories, 4 grams of carbohydrates, 4 grams of fiber, and 6 grams of fat

Where do I buy flaxseed?
– You can find flaxseed in most supermarkets throughout the city

– In Whole Foods, it is located in the Whole Body supplements section (which was once the reason for my aimless wandering around Whole Foods for a good 30 minutes)

– Make sure to get yours from a source where you’re sure there is rapid turnover. In the city this shouldn’t be a problem with all the health-conscious people!

– Ideally the meal should be refrigerated at the store. (Whole Foods does not do this, but I have never found this to be an issue.

– The bag should be opaque, as light will accelerate the meal going rancid. (More on this later).

– Vacuum-packed packaging is the best, because it prevents the meal from having contact with oxygen before opening. (Again, more on this later…isn’t the suspense killing you?!)

What kind of flaxseed do I choose?
There are two kinds of flaxseed: brown and gold. However, the two have essentially the same nutrient composition, so buy whichever you prefer, or whichever is more accessible.

Flaxseed comes in two forms: whole seeds and meal. In order to obtain the maximum health benefits of flaxseed, they should be ground. If you buy the seeds, they will last longer, but you will have to grind them yourself at home (which takes only seconds and can be done using any coffee grinder). Two-thirds to three-fourths of a cup of seeds will yield one cup of meal. If you decide to buy the meal, it won’t last as long, but you do avoid the whole grinding process.

How do I store my flaxseed and how long will it last?
Whole flaxseed should be stored in a cool, dark, dry place. The package you buy them in should be opaque so as not to let any light in, so if you decide to put the seeds in your own container, make sure that it is also opaque. You might also want to store it in the refrigerator or freezer to be on the safe side. Whole flaxseed stays fresh for up to a year when stored correctly. However, flax meal should be stored in the freezer and should be used up within a few weeks, as it has a shorter shelf-life.

The explanation regarding these storing issues – polyunsaturated oils (including the omega-3 fats, which are found in flaxseed) are very prone to being damaged from heat, light, and oxygen because they cause the fatty acids in the oil to become oxidized. When oils are oxidized, they go rancid. This not only changes the flavor and smell of the oil, but it also reduces its nutritional value. Furthermore, the oxidation of fatty acids produces free radicals, which can actually be very harmful, as they are believed to play a role in the development of cancer and other degenerative diseases.

Tips to incorporating flaxseeds into your diet:
By now you should be convinced that flaxseeds are pretty damn good for you. You’ve also been told where to find them and how to store them. So now all you need to do is figure out how to get these babies into your body. Lucky for you, the opportunities for sneaking them into your diet are endless! (oatmeal pic credit)

Here are a few flaxseed food tips:

1. Add a couple of tablespoons to your yogurt or your morning shake/juice.

2. Sprinkle some over your cereal. (I personally love it sprinkled over my cold cereal with almond milk, while my mom loves to add it to her warm oatmeal.

3. Put some in your muffin batter and bread dough.

4. Mix your flaxseeds with your breadcrumbs. This can help you sneak them into a variety of foods, such as meatballs, meatloaf, fish cakes, etc.

5. For more ideas, you might want to consider buying “The Flax Cookbook” by Elaine Magee, MPH, RD, which has tons of flaxseed-friendly recipes.

Now you really have no excuse…go get your flaxseed today!

I’d like to thank Allison for writing this article and Survival Guide. Allison Aaron completed her undergraduate education at the University of Pennsylvania where she studied Philosophy, Politics, and Economics (PPE) and French. However, Allison has always had a passion for nutrition. She is currently completing her masters in clinical nutrition and dietetics at NYU and will be doing her dietetic internship at New York Presbyterian Medical Center. In her free time, Allison loves to go running outside or spinning at SoulCycle. She also enjoys discovering new places to eat and drink with family and friends.