Flaxseed is available at the health food stores as well as the grocery either in the form of whole or ground. Flaxseed contains high phytochemicals, omega 3 fatty acid, and fiber. Ground flaxseed is recommended by most of the experts in nutrition, the reason being the bodys ability to digest it better. Commonly flaxseed is used as laxative that relieves constipation and improves digestive health. Low density lipoprotien cholesterol levels and total blood cholesterol are often reduced by the use of flaxseed oil as well as flaxseed. The risk of heart disease are also reduced as the level of cholesterol are reduced. Though omega 3 fatty acids are present in flaxseed oil, the fibers in it are not as beneficial as that of the seeds. If you take whole flaxseed, it might remain undigested and pass through the intestine. If it passes through undigested, you will not be able to get all the benefits of flaxseed.
The Institute of Medicine dose not recommend daily intake of omega 3 fatty acids. However, it established that an adult can intake any amount between 1.1 1.6 grams per day. For your information, 1.6 grams of omega fatty acids can be found in one tablespoon of ground flaxseed. This means that you can add one tablespoon of flaxseed everyday to you meal. There are several ways you can add them to your regular diet, including:
- Adding it to your cold or hot breakfast cereal
- If you are making a sandwich, you can add one tablespoon of ground flaxseed to the mustard or mayonnaise
- Mix is to your 8 ounce yogurt container
- Bake the ground flaxseed to make cookies, breads, muffins and other baked items
Raw flaxseed can be purchased in bulk as well. You can grind them using a coffee grinder and store them for several months in a airtight container . To extend their freshness, you can also refrigerate the whole seeds.