Can You Eat Flax Seeds Whole?
Flax seeds are small whole seeds, which are loaded with beneficial nutrients. You can buy flax seeds and add them to any recipe or buy flax seed-based foods. Your body cannot break down the tough outer shell of flax seeds, so you’ll need to grind them before consuming them.
Flaxseed is considered a whole food. You need 3 to 4 ounces. Every day from cereal, but at least half of the servings should come from whole grains. According to the Flax Council of Canada, ground flax seeds provide greater nutritional benefits than whole flax seeds. They have a very hard outer shell that cannot be divided by chewing. Stomach acid cannot pass through this layer either and can pass through the intestine intact. Grinding flax seeds opens them up and facilitates their digestion, benefiting from all the necessary nutrients.
Ground flax seeds can be hidden in many dishes to increase grain intake. Add a few tablespoons of ground seeds to your pancake mix. This is an easy way to hide whole grains in your family breakfast. At lunch, sprinkle two tablespoons of ground seeds over one tablespoon of your salad. They will add a delicious nutritious flavor, providing essential nutrients. You can also add ground flax seeds to your favorite cookie, cake, or muffin recipe.
Can You Eat Flax Seeds Whole: Flax Seeds Health Benefits
Flax seeds contain a small variety of omega-3 fatty acids. This type of polyunsaturated fat is a “good” type of fat that has many health benefits. According to FlaxHealth.com, a diet rich in omega-3 fatty acids made from flax seeds can reduce the risk of diabetes. It can also help stabilize blood sugar in diabetes. The omega-3s in flaxseed can help fight inflammation in your body. Include ground flaxseeds in your diet if you have rheumatism to help reduce swelling and joint pain. A diet rich in omega-3 fatty acids from flax seeds can reduce the risk of diabetes. It can also help stabilize blood sugar in diabetes. The omega-3s in flaxseed can help fight inflammation in your body. Include ground flax seeds in your diet if you have rheumatism to help reduce inflammation and joint pain.
Fiber benefits of Flax Seeds
Flax seeds are packed with fiber, but skipping them entirely can cause you to lose beneficial fibers. All parts of the seeds are exposed by grinding the flax seeds so that your body can easily use them. Flax seeds are rich in soluble and insoluble fiber. Soluble fiber dissolves in water and forms a gel that travels through the intestines. This type of fiber can help reduce total blood cholesterol, advises the meoclinic. Insoluble fiber remains intact, travels through the intestine, and helps food pass through. It can help relieve constipation and keep your digestive system healthy.
How to Eat Flax Seeds Raw or Roasted?
Whether eaten raw, roasted, baked, ground, or in some other way, flax seeds have many nutritional benefits. Although raw seeds have traces of cadmium and cyanide, eating these compounds in such small amounts does not have any adverse effects and does not prevent the benefits of including these seeds in your diet.
In addition to being a great source of essential fatty acids, also known as omega-3s, flax seeds are rich in fiber and lignans, phytochemicals that can boost the immune system and prevent disease risks. . Dietitian Katherine Zerutsky also says that flax seeds improve digestive health, help lower cholesterol, and lower the risk of heart disease.
The United States Department of Agriculture does not report any nutritional differences between raw and roasted or baked flax seeds. A tablespoon of ground seeds has about 35 calories, 1.25 grams of protein, 3 grams of fat, 2 grams of carbohydrates, 2 grams of fiber, they have no sugar, sodium or cholesterol. They are relatively high in fiber and low in calories, making raw and ground flaxseed a smart choice for weight loss diets, as fiber is a nutrient that will make you feel full and keep you going longer. . It can help you stay full.
According to the Columbia University Health Service website, you should eat ground flaxseed to better absorb omega-3 fatty acids and other basic nutrients. However, eating raw seeds is fine. After purchasing raw seeds, grind small amounts in a coffee grinder, spice grinder, or mortar before eating. A large amount of oil in raw seeds means that the seeds can go rancid, especially after grinding, so it is helpful to store them in the refrigerator. Sprinkle frozen cereal or grain seeds onto cookies and bars, or eat them as a savoury topping.
Consideration of Flax Seeds
The National Health Association states that the amount of cadmium and cyanide present in raw flax seeds is “not a concern” and note that cyanide is also present in other foods, including lima beans, almonds, and Yucca. The organization says that eating about 60 grams of flax seeds a day, which is equivalent to half a cup or more, is safe. However, Zaratsky suggests that you only need to eat one teaspoon of ground raw flax seeds per day to consume the recommended amount of omega-3 fatty acids, which is about 1.6 grams.
Flax Seeds in Smoothies
1) Fresh Fig smoothie with flax and lingonberries
- 1 person
- 5 fresh figs
- 1 spoon ground flax seeds
- 1 spoon dried cranberries
- 1/2 cup oat milk
- 2 spoons yoghurt
- Ground cinnamon
On the eve, place the cranberries in a bowl and cover with the vegetable oat milk.
In the morning add the yoghurt, the ground flax and the fresh figs cut in four. Blend until you get a fine shake. Flavour with cinnamon to taste and blend a little more.
Serve the shake on an empty stomach.
2) Banana and a grape smoothie with flax seeds
How Much Flaxseed in a Smoothie
- 1 serving
- 1 spoon flax seed tureen
- 1 / 2-1 / 3 glass Water
- 1 banana or banana
- 1 cup fresh grapes
Steps to make Flax Seeds Smoothie
To start preparing our banana and grape smoothie with flax seeds, we are going to soak the flax seeds, we can do it the night before or at least twenty minutes before blending our ingredients.
We wash the grapes well, changing the water several times, then we separate the grapes from the bouquet.
We cut the banana into pieces and take them to the blender, add the loose grapes, the flax seeds with the soaking water that contains all the soluble fiber of the flaxseed.
This smoothie does not require adding additional sugars since the sweetness of the fruit itself is enough.
We pass through a colander and then we serve our smoothie of banana and grapes with flax seeds.