Packed with omega-3 fatty acids, fiber, and phytochemicals, flaxseed packs a nutritional punch! Read all about the amazing health benefits of this tiny seed and learn how you can incorporate it into your diet. Plus, get the recipe for my Blueberry Banana Flaxseed Smoothie!
Although flaxseed has been cultivated for centuries, it’s recently become extremely popular because of its numerous health benefits. This tiny seed packs a big nutritional punch!
It has been touted to cure just about every disease from diabetes to heart disease to cancer. However, the full effects of flaxseed on the human body are still not completely known.
What is known for sure is that this tiny seed is rich in several important compounds. These include protein, omega-3 fatty acids, fiber, and phytochemicals. All of these have very important health benefits.
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How to buy flaxseed
You can purchase flaxseed at most natural foods stores or health food stores. You can buy it whole, ground (milled) or as an oil. It also comes in golden or brown varieties but there's no nutritional difference between the two.
The whole seeds have a tough exterior, which makes them difficult to digest. Therefore, they tend to pass through the body without giving you much nutritional benefit.
Our bodies absorb the ground form much better. Therefore, ground flaxseed provides more health benefits.
Pre-ground flaxseed however, has a short shelf life. So the best idea is to buy it whole and grind it up in a coffee or spice grinder as you need it. You can store unused flaxseed in a cool, dry place or in the refrigerator.
How to use flaxseed
Flaxseed is very versatile- you can incorporate it into a wide variety of recipes. To reap all of the health benefits of flaxseed, aim to eat 1-2 tablespoons a day.
Here are a few ideas for how to use flaxseed in your recipes:
- Sprinkle flaxseed on oatmeal in the morning
- Make a yogurt parfait with Greek yogurt topped with fresh berries and ground flaxseed
- Stir ground flaxseed into hot soups, stews and pasta sauces
- Add it to meatloaf or meatballs
- Use it in baking recipes- add it to cakes, cookies, quick breads and muffins
Try my easy and delicious Banana Flaxseed Bread! It's packed with nutritious whole grains, Greek yogurt and flaxseed. Banana bread is the ultimate comfort food! Plus, when it's baking in the oven, it will make your kitchen smell divine!
Flaxseed is also an excellent addition to smoothies to add extra fiber and protein. Smoothies are a great way to incorporate nutritious ingredients into your diet. You can enjoy them as a snack or even a meal replacement. Check out my Quick Guide To Making Healthy Smoothies.
Flaxseed health benefits
There are 3 main components that make flaxseed so good for you:
- Fiber:
- Flaxseed is high in soluble and insoluble fiber. A diet high in fiber has several health benefits. These include helping to reduce cholesterol levels, regulating blood pressure, and promoting heart health.
- Fiber also helps to regulate blood sugar levels. It’s also very important in maintaining bowel integrity and regularity. It may also play a role in preventing colorectal cancer. - Omega-3 Fatty Acids:
- Omega-3 fatty acids are essential compounds that our bodies need to function. However, because we don’t naturally produce omega-3s, we must get them from our diet.
- Flaxseed contains high levels of alpha linoleic acid (ALA). ALA is an omega-3 fatty acid that is partially converted to the omega-3 fatty acids EPA and DHA. EPA and DHA are mainly found in fatty fish like salmon.
- Omega-3s have incredible health benefits. They reduce the risk of death from cardiovascular disease by several different mechanisms including lowering triglycerides and reducing blood clotting.
- They also are important for neurologic development, especially in fetal development and young children. Omega-3s may also help reduce the risk of dementia in the elderly but more studies are needed.
- Because they work to reduce inflammation, omega-3s may improve symptoms in diseases such as arthritis and asthma. Other good food sources of ALA are canola oil, soybean oil and walnuts. - Phytochemicals:
- Flaxseed is packed with phytochemicals, which are compounds found in plants that are beneficial to the body. They are an especially rich source of lignans, which are compounds that mimic the action of the hormone estrogen in our bodies.
- Lignans also have strong antioxidant properties. The lignans in flaxseed may provide some protection against cancers that are sensitive to hormones such as breast cancer.
- Lignans also have an anti-inflammatory effect, which plays a role in preventing certain diseases like asthma. Lignans help reduce inflammation associated with plaque.
Of note, flaxseed oil contains omega-3s but does not have the fiber and lignans found in the rest of the seed.
Blueberry banana flaxseed smoothie
Now you know why I said this amazing little seed is packed with nutrition! If you’re looking for an easy way to incorporate it into your diet, try my Blueberry Banana Flaxseed Smoothie.
Blueberries, another superfood, are higher in antioxidants than any other fruit. They’re also packed with fiber and several vitamins including Vitamin C.
Greek yogurt adds tangy flavor and a boost of protein to this smoothie. Bananas and honey add sweetness.
Throw in some flaxseed and it’s the perfect, nutritious drink to get you going in the morning or anytime of day. Enjoy!
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Recipe
Blueberry Banana Flaxseed Smoothie
Equipment
Ingredients
- 2 tablespoons ground flaxseed
- 1 ripe banana, preferably frozen
- 1 cup blueberries
- ½ cup fat free Greek yogurt
- ¾ cup milk, any type
- 2 teaspoons honey
- 6 ice cubes
Instructions
- Place all of the ingredients in a blender and blend until smooth.
Notes
Nutrition
About the author
Dr. Sonali Ruder
Meet Dr. Sonali Ruder aka The Foodie Physician- ER doctor, chef, culinary creator & mom.
Pam A says
This was delicious. Thank you. Have subscribed for mor recipes and tips
Dr. Sonali Ruder says
That's great! So happy you enjoyed the dish. I hope you get to try out many more recipes on the site 🙂
John Gatesby says
I am a vegan, I was searching for a vegan substitute of a source of Omega 3. Few months back I read about flaxseed and brought home a bottle of salted flaxseed and started consuming a lot of them to pack myself with lots of Omega 3 but in few days that led to an upset stomach.
Now reading this, I realize that I should have powdered it and used it as an ingredients in my shakes and oatmeal.
Estelle J. Day says
Thanks for your posting. I've tried this before, it's really nice.
gujjar g says
Thank you for share this informative post.
Best Ice Maker says
This looks so good. I will definitely be making this recipe! Thanks for great tips for flaxseed.
Best Juicer Reviews says
What a fantastic idea! ...Thanks for the wonderful recipe! I am going to try this one
Raghav says
Nice blog and great tips for flaxseed. I did not know that flaxseed is so useful.
BecHeflin says
Thanks for the great information, Sonali! I didn't realize that whole flax seeds were difficult to digest. I've been putting them into muffins and my oatmeal without grinding them. That will change now, thanks to you!
I LOVE the smoothie recipe. I just wish I could find a way to bring the carb totals down. Fruit has so much natural sugar that between the honey, blueberries and the bananas, this smoothie is almost my daily consumption of carbohydrates :/
I bet it's darned tasty, though!
sonaliruder says
Thanks for stopping by, Bec! You can try the smoothie without the honey and cut the banana in half to bring down the carbs.
Ted Christian says
It's still quite surprising that flaxseed's health benefits only recently had some exposure. Then again, it shouldn't be; just about every other healthy food bit just got a bit of the limelight only recently, in light of the call for a sustainable lifestyle.
sonaliruder says
That's true, flaxseed has actually been around for centuries. I'm glad it's finally getting its time in the limelight!
David says
Hi.
Two questions:
1) If I'm using these in a high-speed blender, for smoothies, do I still need to grind them ahead of time?
2)Is there any benefit to using chia seeds over flax seeds -- and if so, is there any reason to use both in a smoothie?
sonaliruder says
Hi David, it's probably not necessary to grind them ahead of time if you're using a powerful blender. But I personally like to grind them in the blender first before adding the rest of the ingredients so that they're ground nice and evenly. Regarding chia seeds, they have a very similar nutritional profile as flax so there's probably no need to use both in a smoothie. They are both great sources of fiber, vitamins and other nutrients. In fact, head to head, chia seeds have even more omega-3 fatty acids, fiber and antioxidants than flax. They don't have the lignans that flax has. Other benefits of chia are that they can be digested whole or ground and they have a longer shelf life than flax.
Thanks for your question!
erik fischer says
I'd like to see if flaxseed can work well as an embolism deterrent at a fraction of a cost of lovenox.
CookieMonster says
What about substituting chia seeds for the flax seeds?
sonaliruder says
Yes, definitely- good idea!
Amee Livingston says
Sonali, you are a Fit Feature this week!! You're smoothie was a huge hit this weekend! Sounds amazing! 🙂
sonaliruder says
That's great Amee, I'm so glad your readers liked it!
katherine Martinelli says
I've recently become obsessed with flax seeds! I love to put ground flax seeds in my oatmeal, smoothies, and yogurt and even in breading for baked chicken - besides all of its health benefits I love how full it makes me feel. Thanks for a great, informative post!
sonaliruder says
Thanks, Katherine! Great idea to use flaxseed as a breaking for chicken- ill have to try that next!
Christy says
Hi Sonali! I just wanted to let you know I nominated you for The Versatile Blogger Award! I enjoy all of your recipes (they are so unique!).
sonaliruder says
Thanks, Christy!
Ann says
I adore blueberries but, for some reason, rarely use them in smoothies. You have inspired me! Looks refreshing and delicious!
sonaliruder says
Thanks, Ann! Blueberries are so good for you and smoothies are a great way to use them.
Terra says
What a beautiful post, I love love flax seed! I have not had it in a smoothie yet though. I need to definitely try it though, it sounds delicious:-) Hugs, Terra
sonaliruder says
Thanks Terra!
Debi....Recipes For My Boys says
Thank You Sonali! I just started adding flaxseed while baking. I will definitely add it other ways as well. Thank you for sharing on Thursday's Treasures Week 40. I always love your recipes and the information you share with them.
sonaliruder says
Thanks, Debi! I love Thursday's Treasures- so many great recipes!
Abby says
I love putting flaxseed in muffins, it has such a nice nutty flavor. I'll have to try it in a smoothie too 🙂
sonaliruder says
Yes, me too- I like the slightly nutty flavor it adds.