I receive a lot of questions regarding the health benefits of flaxseed and whether it is more beneficial to consume the seed rather than the oil.
This article will continue to grow as more questions are asked. If you can't find the answer you are looking for, please contact me or add your question to the comments box at the bottom of the page.
- What Are The Differences Between Flaxseed and Flaxseed Oil?
- Is It Safe To Take Flax Seed and Flaxseed Oil?
- Why Does Flaxseed Need to be Ground/Milled?
- How Long Does Whole Flaxseed Keep For?
- What Is Flax Meal?
- How Much Flaxseed Should I Take Daily?
- What is the Difference Between Golden and Brown Flaxseed?
- Is Flaxseed Safe for Young Children and Toddlers?
- Is Flaxseed Good for Constipation?
What Are The Differences Between Flaxseed and Flaxseed Oil? (Back to Top)
The main difference between flaxseeds and flaxseed oil is the concentration of essential fatty acids.
Flaxseed oil is made purely by ‘pressing’ the seeds to release their oils. The healthiest method of doing this is known as ‘cold pressing’ which means the oil is extracted without using heat.
This concentration of flaxseed oil contains high amounts of fats. A 100 gram serving will provide the following breakdown:
Saturated fat – approx 10 grams
Polyunsaturated fat – approx 70 grams
Monounsaturated fat – approx 20 grams
It is the polyunsaturated fats that our diets lack the most of, and flaxseed oil has the highest concentration than any other food source. Just over a tablespoon of flaxseed oil will provide you with over 100% of your daily recommended dose of omega 3 fatty acids.
Flaxseed should not be overlooked however, as the seeds provide a whole host of nutrients and cancer fighting lignans. See flaxseed benefits for more information.
Is It Safe To Take Flax Seed and Flaxseed Oil? (Back to Top)
Yes, there is nothing wrong with consuming both the flax seed and the oil. You’ll get the benefit of excellent amounts and proportions of omega 3, 6 and 9 essential fatty acids through the oil.
Flax seeds are a complete food providing the same essential fatty acids (although in lower doses) plus vitamins, minerals, fiber, protein and lignans. Approx 40% of flaxseed is oil.
Why Does Flaxseed Need to be Ground/Milled? (Back to Top)
As with most grains and seeds, if they are not ground first they will mostly pass through your body providing little nutritional benefit.
The flaxseed shell provides a protective coating around the kernel. When this shell is broken through grinding or roasting, the nutrients and other compounds from the seed are released and digested in the body.
Flaxseeds are easy to grind at home using a coffee grinder, food processor or blender. It takes about 2 to 3 seconds and you’re done.
I’ve been using a great little coffee and spice grinder for a while now (the one that is shown here) and it does the job perfectly.
However, whole flax seeds can be used in recipes such as breads and cookies.
How Long Does Whole Flaxseed Keep For? (Back to Top)
Whole flaxseed will keep fresh for 2 – 3 years if stored in a cool, dry place.
What Is Flax Meal? (Back to Top)
Flax meal or milled flaxseed is simply whole flaxseed that has been ground down, ready to eat. Once flaxseed is ground it will keep for approx 3 months if refrigerated.
How Much Flaxseed Should I Take Daily? (Back to Top)
For healthy adults, 2 to 3 tablespoons of flaxseed will provide excellent health benefits.
What is the Difference Between Golden and Brown Flaxseed? (Back to Top)
Golden and brown flaxseed provides the same nutritional value. Producers are growing the golden variety as a way of making it look more appealing.
Is Flaxseed Safe for Young Children and Toddlers? (Back to Top)
Flaxseed comes from a natural plant source containing many beneficial nutrients and is considered safe for people of all ages. I would suggest starting with just a teaspoon daily for young children.
Is Flaxseed Good for Constipation? (Back to Top)
Yes, it has been shown that flaxseed works well for people suffering from constipation, diarrhea or irritable bowel syndrome (IBS).
Flaxseed is high in fiber and a high-fiber diet helps you have soft, regular bowel movements, reducing constipation. It also acts as a scrub brush, cleaning the bacteria in the intestines and reduces the risk of colon cancer.
For people with chronic diarrhea or IBS, flaxseed will add substance to your stool.
