How to Use Flaxseed in Your Diet

Flaxseed is a flat, brown seed, just slightly larger than a sesame seed. Flaxseed is very rich in Omega3 fatty acids, and a 2 tablespoon serving contains B6, folate, calcium, magnesium, potassium, and 5 grams of dietary fiber. Like many other seeds and nuts, it contains trace amounts of toxic substances, so it is not recommended that more than 2T be consumed raw. Light toasting will break down these chemicals and eliminate the need for this limit.

There are many health benefits to consuming flaxseed. In addition to the vitamins and minerals listed above, these seeds have also shown high potential to reduce cholesterol, blood pressure, and even triglycerides all of which will help reduce the chances of a heart attack. Evidence suggests that oil derived from flax seeds may also soothe the intestinal wall, which may help those with digestive problems. If a small foreign object gets into the eye, a whole flaxseed can also be placed in the eye to remove it. Its weight combined with the eye's natural function draws it toward the inner corner, bringing the debris with it.

Flaxseeds have a subtle nutty flavor, which is somewhat oily, similar to the taste of a walnut, although milder. The whole seeds alone can be consumed raw, as discussed above, or added to salads, baked into breads and cookies, or used in soups. Flaxseeds are as versatile as nuts when it comes to cooking. They will work well in most dishes where a small bit of texture is desired, without introducing a strong new flavor that might alter the dish.

Flaxseed is also available compressed as an oil and ground into meal, which is a fine healthy addition to any home baked goods. A combination of the whole seeds and the meal works well as a replacement for cornmeal when dusted on the bottom of a loaf of bread, to prevent sticking. When using 2T or more of the meal in baked goods, the amount of other oils added can be slightly reduced - or replaced entirely with flax seed oil. Some say that some flaxseed meal and water will replace an egg, though the result will not have the same lightness, so it might be best to try this in recipes where several eggs are called for, and only replace one or two in this way. Again, the oil might work better than the meal.

Sources:

http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=57

http://lowcarbdiets.about.com/od/whattoeat/a/flaxinfo.htm

http://www.healthcastle.com/flax.shtml