Flax seed is not a new grain; it was cultivated in Babylon, 5,000 years ago. This valuable crop has been grown for its fibers to make clothing, as well as its seeds for their nutritional value. Although most people are familiar with the regular brown seed variety, there is also a golden flax seed. Whether you choose golden or brown, both flax seed varieties have similar nutritional content. Be wary of suppliers touting one over the other.
Brown Flax Seed
Canada is the world's largest grower of flax seed and they produce the familiar brown flax seed. According to the Canadian Grain Commission, brown flax seed contains 44 percent oil, of which 59 percent of it is composed of the omega-3 fatty acid called alpha-linolenic acid, or ALA. One tablespoon of brown flax seed contains 2.5 g of ALA, 4.5 g of fat, 3 g of dietary fiber, 2.2 g of protein and 50 calories. Brown flax seed has a nutty taste; it also contains lignans, a type of phytoestrogen that may help prevent certain cancers, notes the University of Maryland Medical Center.
Golden Flax Seed
The new flax seed in town is called golden flax seed and is grown on the prairies of North Dakota; it is often called "Dakota Gold." Golden flax seed is 43 to 44 percent oil, of which 51 percent is the omega-3 fatty acid, alpha-linolenic acid. The brown flax seed has a little more omega-3, but it is a comparable amount. Growing conditions can alter the percent slightly. One tablespoon of golden flax seed contains 2.1 g of omega-3 fatty acid, 4.2 g of fat, 2.9 g of dietary fiber, 2.7 g of protein and 48 calories. Golden flax seed also contains the lignans and fiber found in brown flax seed.
Ground Seed
Brown and golden flax seeds have a hard outer shell, which, when eaten whole, act as a fiber, promoting better colon health. When the seeds are milled or ground, the inner nutrients become available as a dietary source of omega-3 fatty acids, lignans and soluble fiber. If you want the benefits of these nutrients, be sure to use ground flax seed. You can grind it yourself with a coffee grinder, ensuring a high quality of freshness or buy it packaged, already ground. Be sure to store in the refrigerator in an opaque container and use before the expiration date. After opening it, store it for only up to 30 days.
Flax Seed Oil
Another form of flax seed, is flax seed oil. Seeds are cold-pressed, squeezing the vital oils from the innermost seed. One tablespoon of flax seed oil contains 124 calories, 14 g of fat and 8 g of omega-3 fatty acids. Although flax seed oil is a good source of the omega-3 fatty acid, alpha-linolenic acid, it does not contain lignans and fiber. Those two elements of the seed are contained in the outer covering and fibrous part of the flax seed. Some manufacturers may put the lignans back into the oil, so be sure to check the label. Flax seed oil may be made from brown or golden flax seed; it is packaged in an opaque bottle. After opening, store it in the refrigerator for up to approximately 30 days.
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