Flax seed, also known as linseed, has become popular in the food and diet industry as a supplement that provides benefits such as fiber and healthy fat, according to the University of Maryland Medical Center. Dietary flax comes in various forms, including flax oil, flax-fortified breads and cereals, whole flax seeds and ground flax seed. According to the Mayo Clinic, health experts generally recommend ground flax seed over other variations for optimal nutritional benefits.
Nutritional Content
Ground flax seeds contain healthy fat, carbohydrates and the two forms of dietary fiber the body requires--soluble and insoluble. According to the USDA's National Nutrient Database for Standard Reference, 1 tbsp. of ground flax seed contains 37 calories, 2.02 g of carbohydrate, 1.9 g of fiber, 1.28 g of protein and 2.95 g of healthy fat. Flax seeds also contain modest amounts of calcium, potassium, magnesium, copper, selenium and zinc. Flax seeds do not contain significant amounts of vitamins.
Potential Benefits
Flax seed is considered a "functional food," due to its helpfulness in improving cholesterol levels, reducing inflammation, improving digestive regularity, helping manage blood sugar levels in diabetics, reducing symptoms associated with menopause and lowering risks for conditions such as heart disease and various forms of cancer. Preliminary research shows that flax seed also may help prevent infections, various skin conditions, headaches, attention deficit/hyperactivity disorder, eating disorders, emphysema, psoriasis, glaucoma and panic attacks, according to the University of Maryland Medical Center. Many health-conscious individuals incorporate ground flax seed into their diet in order to attain healthy, essential fats the body can't produce on its own.
Suggested Use
Mayo Clinic nutrition experts recommend adults consume between 1.1 and 1.6 grams of omega-3 fatty acids per day. To attain this, incorporate 1 tbsp. of ground flax seed into your diet, the equivalent of approximately 1.6 grams of healthy fat. Add 1 tbsp. of ground flax seed to low-fat yogurt, fruit smoothies or whole grain cereals. It also can be mixed into sauces and condiments, such as mustard, mayonnaise and salad dressing. Flax seeds can be purchased pre-ground or in bulk as whole seeds at most local health-food stores. If you purchase whole flax seeds, process them in a coffee grinder for best results. Store ground flax in airtight containers in your refrigerator for best preservation.
Precautions/Interactions
Flax seed can slow the absorption of certain medications and herbal supplements if taken simultaneously. To prevent this, add flax seed to a snack or meal at which you are not taking medications or supplements. Those who have diabetes or schizophrenia may not be able to convert flax seed components into omega-3 fatty acids. If you have either of these disorders, incorporate fatty fish, such as salmon, tuna or mackerel, into your diet regularly. If you take blood thinners or insulin, seek your doctor's guidance before incorporating omega-3 into your diet.
Additional Uses
Ground flax seed can serve a nutritious egg or fat substitute in baked goods, a valuable option for vegans or those who wish to reduce cholesterol and add healthy fat and fiber to baked goods. To substitute ground flax seed for eggs, add 1 tbsp. flax plus 3 tbsp. water for each egg called for in cookies, cakes, muffins and pancakes. It also can be used in place of butter, margarine or oil: 3 tsp. of ground flax seed equals 1 tbsp. of these fat sources. Keep in mind that using flax seeds as fat or egg substitutions may alter the food's texture and lead to a chewier consistency.
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