their laxative effects. Women who are pregnant and mothers who are breastfeeding should not consume ground flaxseed either. Studies also show that women who have issues like fibroids, endometriosis, and polycystic ovary disease should not eat flaxseed. And men who have an increased risk of prostate cancer should avoid ALA. If you are taking medications, check with your doctor before adding flax to your diet.
Buying & Using Flaxseed
Grown in Central Asia, North America, and Europe, flax is found on the shelves of many conventional and health food stores as ground flaxseed, as whole seed, or flaxseed oil. Flaxseed oil comes from cold-pressing the flaxseed. Flaxseed oil is available as organic or conventional. The difference is the way the flax is grown. Flaxseed oil — the fat part of the plant — is richer in ALA than whole flaxseed.
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Buy it whole, then grind it before you use it. Because flax is a seed that contains fat, purchasing a product that is already ground could make the fat prone to oxidation. You can easily grind it in a coffee grinder, food processor, or blender, and decide on coarse or fine — it’s a matter of preference (although most recipes call for it to be finely ground). Kept at room temperature, whole flaxseed should last more than a year. Ground flaxseed should be kept in an airtight container in the refrigerator; it should be good for about 90 days.
For most healthy adults, Metsovas recommends 1 tablespoon a day, and no more than ¼ teaspoon a day for young children. Because flaxseed is high in fiber, when adding it to your diet, start with small amounts and increase it slowly. A tablespoon of ground flaxseed has about 36 calories while a tablespoon of whole flaxseed has about 50 calories.
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How to Get More Flaxseed in Your Diet
Flaxseed has a light, nutty taste. Here are some ways to add it to the foods you already eat and enjoy:
- Sprinkle flaxseed on your cold cereal or hot oatmeal at breakfast.
- Add a teaspoon of ground flaxseed to the mustard or mayonnaise that you spread on your sandwich at lunch.
- Blend flaxseed into juice or smoothies.
- Sprinkle on salads or in soups.
- Mix a tablespoon of ground flaxseed into your yogurt.
- Add flax to tomato sauces or to casseroles.
- Add flaxseed to meatballs or meatloaf.
Flaxseed is a great way to get fiber and important nutrients into your diet. Experiment with it in your favorite recipes to boost their nutrition profile.
