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Flaxseed - Whole Seed vs. Ground
12 Feb 2008
Are you getting all the benefits you can from your flaxseed? Read on to get the most from your supplement.
Flaxseed is a good source of omega-3 fatty acids. Omega-3 fatty acids have been linked to decreased risk of developing heart disease by lowering triglyceride levels. Most American’s consume a diet high in omega 6 fatty acids (corn oil, beef, and chicken). Omega 6 fatty acids tend to increase inflammation leading to problems such as high blood pressure, arthritis, and arteriosclerosis (hardening of the artery wall). The goal is not to switch completely to omega 3’s only, but to improve the ratio between your omega 3 and your omega 6 fatty acids. One option for improving this ratio is by adding flaxseeds 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.
The amount of omega 3 you need to add to your diet is under debate. Right now the range experts recommend varies from 500-2000 mg/day. One tablespoon of ground flaxseed provides 1000 mg of omega 3 fatty acids.
If using flaxseed to increase your omega 3 intake does not suit your lifestyle, there are other options available. You can add omega 3 fatty acids to your diet by increasing your fish intake and select a fish oil or flaxseed oil supplement.
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Lisa Nelson, RD, LN |
