🌱 Flaxseed – Nutrition, Uses, and Benefits
Flaxseed is a tiny, nutrient-dense seed often called a “superfood” because of its high content of fiber, healthy fats, and phytonutrients. It’s available whole, ground, or as oil.
1️⃣ Nutrition (per 1 tbsp / ~10 g)
- Calories: ~55
- Protein: 2 g
- Fat: 4.5 g (mostly omega-3 ALA)
- Carbohydrates: 3 g (2 g fiber)
- Lignans: plant compounds with antioxidant properties
2️⃣ Key Benefits
- Heart Health
- Omega-3 ALA helps reduce inflammation and may support cholesterol balance.
- Digestive Health
- High fiber content supports regular bowel movements.
- Blood Sugar Management
- Soluble fiber may help moderate post-meal blood sugar spikes.
- Hormonal Balance & Antioxidant Support
- Lignans have mild phytoestrogenic and antioxidant effects.
3️⃣ How to Use Flaxseed
- Ground (milled) – Easier to digest and absorb nutrients.
- Sprinkle on oatmeal, yogurt, salads, or smoothies.
- Whole seeds – May pass through undigested; best if added to baked goods.
- Flaxseed oil – Great for drizzling on salads; do not heat, it oxidizes easily.
Tip: Store ground flaxseed in the fridge or freezer to prevent rancidity.
4️⃣ Cooking & Baking Tips
- Replace 1–2 tbsp flour with ground flax for extra fiber in muffins or pancakes.
- Mix 1 tbsp ground flax + 3 tbsp water → let sit 5 minutes = vegan egg substitute.
- Add to bread, cookies, granola bars, or smoothies.
5️⃣ Safety Notes
- Start with 1 tbsp per day and increase gradually to avoid digestive upset.
- Drink plenty of water to help fiber move through the digestive system.
- People on blood thinners or with certain hormone-sensitive conditions should consult a doctor before high intake.
If you want, I can also give you a few simple, high-flaxseed recipes like pancakes, cookies, or smoothies that incorporate it seamlessly.
Do you want me to do that?
