Flaxseed: Agriculture to Health
FN596, Reviewed and Reprinted June 2007
Jane U. Edwards, Ph.D., LRD, Nutrition Specialist
Click here for an Adobe Acrobat PDF file suitable for printing.
(49KB)
Flaxseed Varieties
Flaxseed is available either as yellow seeds or brown seeds. They have the
same nutritional value.
Flaxseed Products
Whole Flaxseed
Whole flaxseed can be kept in cool, dry storage (0 to 80° F) for several
years. Whole flaxseed needs to be ground so that nutrients and compounds can
be utilized by the human digestive tract.
Ground Flaxseed
Grind at home with a coffee grinder or food processor. In some geographic areas
it may also be available for purchase pre-ground. Ground flaxseed can be stored
at refrigerator or freezer temperatures for several months.
Flaxseed Oil
Flaxseed oil is cold-pressed without solvents. The oil is usually sold in health
food stores. Oil can be stored in the refrigerator for up to four months. Check
the expiration date when purchasing.
Health Benefits
The health benefits of flaxseed have focused on the body’s response to
the high content of omega-3 fatty acids and fibers, especially lignan.
Heart Disease
Dietary fiber in flaxseed has been found to lower “bad” cholesterol
(LDL-cholesterol). Omega-3 fatty acids also have been shown to reduce blood
pressure, stroke risk and to increase time for blood clotting.
Anti-inflammatory Effects
The omega-3 fatty acids in flaxseed are metabolized to substances that exert
an anti- inflammatory response and may have benefit for diseases such as rheumatoid
arthritis.
Natural Laxative
The fiber in flaxseed exerts a natural laxative effect.
Diabetes
The fiber in flaxseed has been shown to reduce the blood glucose response to
carbohydrate intake in healthy individuals. More research is needed to determine
the effect for those with diabetes and pre-diabetes.
Menopausal symptoms
Phyto-estrogens from flaxseed, called lignans, may help reduce menopausal symptoms
such as hot flashes.
Daily Amounts
Ground flaxseed
Suggested safe and effective daily intake is about 4 tablespoon (¼ cup)
or about 36 grams. Raw flaxseed can be sprinkled onto cereal or stirred into
juice or other foods. Flaxseed may also be incorporated into bakery products.
Flaxseed oil
One tablespoon of flaxseed oil has been suggested as a daily amount. Flaxseed
oil is a source of omega-3 fatty acids. The oil does not contain lignans or
other types of dietary fiber found in ground flaxseed (unless added back).
Flaxseed Recipe Substitutions
Flour substitutions
- Many recipes may allow a substitution of one-quarter to one-third of the
flour with ground flaxseed.
- For example, in a recipe asking for 2 cups whole wheat flour, use 1½
cups whole wheat flour and ½ cup ground flaxseed.
Fat alterations
Because flaxseed has a high fat content, reduce the fat in baked products by
2-3 tablespoons for every ½ cup ground flaxseed used.
Nutrient Composition of Flaxseed
(Percent of total weight)
Fat - 41%
Omega-3 PU - 57%
Omega-6 PU - 16%
Monounsaturated - 18%
Saturated - 9%
Total dietary fiber - 28%
Water insoluble (Cellulose and Lignan) - 67%
Water soluble (Mucilage gum) - 33%
Protein - 20%
Moisture/Ash - 11%
1 Tbsp ground flaxseed weighs 12 grams and has approximately 5 grams of
fat
Dakota Pumpkin Muffins
(Flaxseed and Whole Wheat)
Preheat oven to 350° F
1½ c. whole wheat flour
½ c. ground flaxseed
2 tsp. baking soda
1 tsp. cloves
1 tsp. cinnamon
½ tsp. salt
1 c. chopped nuts
Optional: ½ c. semi-sweet chocolate chips
Mix the dry ingredients together.
2 c. pumpkin
½ c. plain yogurt
¾ c. honey
1 tsp. molasses
2 eggs
Beat eggs and mix together with other wet ingredients.
Mix the wet and dry ingredients together. Place in greased muffin
tins. Bake for 20-25 minutes until dry to an inserted toothpick.
Makes approximately 15 muffins.
Nutrient Analysis (each muffin): 240 calories;
34 g carbohydrates; 6 g protein; 5 g dietary fiber; 11 g total fat;
6 g polyunsaturated fat.
Ground flaxseed: 6.5 g/muffin with 1.5 g omega-3
2 starch and 2 fat exchanges |
FN596, Reviewed and Reprinted June 2007
|
