Flax seeds are an excellent source of omega-3 fatty acids, they contain many fibers, help control the cholesterol level and slow down the growth of some cancers. It is an extremely versatile food that can be added to many dishes, such as breading for chicken or fish, as an addition to stews or soups, added to smoothies or simply mixed with yogurt. When buying flax seeds, it is important to be able to recognize high quality ones. This article will help you do that.
Steps
Step 1. Decide what is the primary way to incorporate seeds into your diet
- Many versions are available, whole, ground and even processed. You can also buy oil.
- Whole flax seeds are great for a healthy, crunchy breading or as a garnish for your frozen yogurt.
- Processed ones are often used as flour substitutes or as a thickening agent. You can use them to make bread, crepes and waffles.
- The oil is taken as a food supplement.
Step 2. Assess the amount of flax seeds you need
- Buy only the amount you need, because if you buy too many of them you risk them going bad or taking root before you can use them. But you don't have to buy too few either. Find the right balance to avoid wasting time and money.
- Calculate your household's daily consumption of flaxseed. Since they don't keep for more than two weeks in the fridge or freezer, you need to multiply this value by 14 to figure out how much you need to stock up on.
Step 3. Do your research and get them from reputable manufacturers to be sure of the quality
Discover the brand that guarantees the highest concentration of nutrients.
- There are two types of flax seeds, one yellow and one brown, and they differ in nutritional content. You can choose to consume just one variety or alternate them.
- Although brown seeds are edible for human use, they are usually more suitable for animal feed, since they are harder. The yellow (or golden) ones are considered the best.
- Check how long the manufacturer of your choice has been on the market. This way you can also find out where and how the seeds are grown. Organic ones are grown without the use of hormones and pesticides and are always preferred.
Step 4. Check in grocery stores and organic food stores
Ask if they can source flax seeds and, if so, what quality and quantity.
This way, if price is an issue, you can calculate the weight per kilo and make comparisons between the various brands
Step 5. Check the type of packaging
- Buy those packed in vacuum-sealed, opaque bags. It is better that flax seeds are not exposed to air and light to prevent them from deteriorating quickly.
- Buy wholemeal ones in lightly colored or clear bags.
- Processed seeds should be packed in dark containers and kept cold. Be wary of those displayed in the shop outside the refrigerated counter.
Step 6. Get opaque, sealable bags if you plan to buy whole grains and then grind them at home with a coffee grinder or blender
- Decide if you want a fine or coarse ground. According to your preferences, adjust the grinder.
- The finer the ground, the better you can use it as a flour substitute. However, it remains a matter of taste, as some like a rougher texture more.
Step 7. Find a cool, dark place to store your seeds or ground
You can also decide to put them in the refrigerator or freezer, although you should consume them within 15 days of the date of purchase regardless of the storage method. Otherwise they will become rancid, with a horrible taste and potentially dangerous to health
Advice
- Choose flax seeds in a store that has a high turnover of products. If you're not sure how long the package stays on the store shelf, ask the clerk.
- Buy them online with home delivery, if you can't find a store that provides them for you.
- If the grocery store doesn't deal with this product, you can try asking them to start doing it.
Warnings
- Rancid flax seeds have a bitter, pungent aroma similar to rotten fruit.
- Drink plenty of water when you consume flax seeds regularly to avoid constipation. They have a high concentration of water-soluble fiber and you need to keep yourself well hydrated to guarantee all the benefits.
- Whole flax seeds are much harder to digest than ground flax seeds.
