Flax seeds are rich in fiber and omega-3 fatty acids, as well as phytochemical compounds called “lignans”. One tablespoon of ground seeds contains 2 grams of polyunsaturated fatty acids, including omega-3s, and 2 grams of fiber. Flax seeds can improve digestive health and relieve constipation. This superfood also contributes to lowering cholesterol, thus reducing the risk of heart disease.
Steps
Part 1 of 3: Add the Flaxseed to the Food
Step 1. Start with a small dose
Ground flax seeds, also referred to as "powder", can cause bloating and abdominal discomfort if the body doesn't have time to get used to it. If you have recently added them to your diet, start with 1 tablespoon (14 g) per day and gradually increase the amounts.
Do not exceed 2-4 tablespoons (28-57g) per day
Step 2. If you can, give preference to ground seeds
By taking them whole you can enjoy all their nutritional properties, but the ground ones are more easily digested and assimilated correctly. In this way the body will get the maximum benefits.
Step 3. Avoid if you have intestinal problems
Flax seeds can cause bloating and abdominal discomfort. If you already suffer from acute or chronic diarrhea, diverticulitis (colon disorder) or some inflammatory bowel disease, avoid them as they can make your condition worse.
Step 4. Don't eat them if you are allergic or intolerant
You should also avoid them if you have allergies to oil obtained from flax seeds or other plants of the Linaceae family.
Symptoms of an allergic reaction include itchy palms, hives, itchy eyes and excessive tearing, nausea, diarrhea and vomiting after consumption
Step 5. Before eating them, consult your doctor if you use any medications
To avoid other health problems, talk to your doctor before consuming flax seeds.
If you have breast cancer, limit your consumption to 2-3 tablespoons per day and avoid supplements. In these cases, consult with your oncologist and his staff before starting
Part 2 of 3: Using Ground Flax Seeds
Step 1. Buy ground flax seeds in bulk
If you have a coffee grinder or small, powerful blender, you can also buy them whole. However, keep in mind that whole grains pass through the intestine without being digested, therefore without providing the typical benefits of this super-food.
Also, if they are ground, they are a great option because you don't have to pulverize them
Step 2. Crumble them in a coffee grinder before using
Alternatively, you can also use a mortar and pestle. Don't worry if you roughly pulverize them; you just need to shred them so that, forming smaller pieces, they are digestible.
Step 3. Dilute them
Once ground, you can put them in a drink or consume them accompanied by a drink. Your bowels can become clogged if you take them without enough water or other liquid.
Step 4. Let them soak before putting them in a smoothie or fruit juice
This will give them a softer texture, which goes well with smoothies and fruit juices.
- Pour a heaping tablespoon of ground seeds into a bowl. Add enough water to soak and fill the bowl. Leave them to soak overnight.
- Once inflated, place them in a smoothie or fruit juice for breakfast, mixing thoroughly. Flaxseeds have a nutty flavor that pairs well with fruit and vegetable-based smoothies.
Step 5. Sprinkle them on yogurt or cereal
They also go well with low-fat yogurt or sugar-free cereals. You can also add them to a hot oatmeal soup to make it healthier and tastier.
Step 6. Toast them and add them to soups and salads
Place them on a baking sheet and toast them in the oven or in a toaster oven. Make sure not to burn them, then sprinkle them on salads and soups to make them more crunchy and enrich them with a hazelnut-flavored garnish.
Step 7. Use them to make muffins, cookies and cakes
Ground flaxseed is a great option for a low-carb, high-fiber diet. Using them in the preparation of muffins, cookies and desserts will give your delicacies a soft and healthy texture.
- Try this quick recipe for flaxseed muffins. In a cup or small microwave-safe bowl, mix ½ teaspoon of ground flaxseed, ¼ teaspoon of stevia (or other sweetener), 1 teaspoon of cinnamon, 1 egg and 1 teaspoon of coconut oil.
- Place the cup or bowl in the microwave for 1 minute on high heat.
- Also add some frozen fruit, such as blueberries or strawberries. If you choose this variant, the muffin must cook for one and a half minutes on a high temperature.
- Spread a small amount of butter on the muffin and enjoy a low-carb, high-fiber snack.
Step 8. Store ground seeds in an airtight container
They last several months if sealed in an airtight container.
Step 9. Put them in the refrigerator
This will keep them fresh and ready to be ground.
Part 3 of 3: Using Flaxseed Oil
Step 1. Look for it in the health food store where you usually shop
Flaxseed oil offers you a simple and safe way to get the nutrients it contains without having to grind the seeds. It is also an excellent skin moisturizer.
Step 2. Use it to dress soups and salads
You can also drink 2-3 teaspoons a day in a glass of water or a smoothie.
Step 3. Don't use it for cooking
Flaxseed oil has a very low smoke point, therefore it is susceptible to high temperatures and, therefore, it is not recommended for use in the kitchen.
Step 4. Put it in the refrigerator after use
Flaxseed oil can become unstable when exposed to heat, so keep it in the refrigerator after using it.
Advice
- If you store flax seeds in the freezer they will last longer!
- Drink a lot, as flax seeds cause constipation.
- Once ground, they provide fiber in your diet (as long as you consume them with water!).
Warnings
- Flax seeds cannot be used at high temperatures, such as in frying, because they deteriorate the oil and make it harmful.
- Never use seeds or linseed oil if they smell bad or have become sticky! In these conditions they can be harmful to health.
- Linseed oil is easily ruined if not handled properly. Store it in a dark, UV-protected bottle and store it in a cool, dark place. The seeds should also be stored properly, away from sources of light and heat.
