Flaxseed, also known as linseed, is used as a food and nutritional supplement. Flaxseed sare available to purchase whole, ground, and as an oil.

Description & Health Benefits

  • Flaxseed, also known as linseed, belongs to the Linaceae botanical family.
  • Flaxseed is used as a food and nutritional supplement. It is also grown for oil and the fibers are made into linen.
  • Flaxseeds are available in brown or golden color.
  • A good source of fiber, thiamin, magnesium and manganese, flaxseeds also contain the beneficial omega 3 fatty acid, alpha-linolenic acid.
    • Flaxseed’s fiber content comes from lignans which are phytochemicals that may be protective against certain types of cancer. Consume adequate water when eating flaxseeds to avoid digestive upset due to its high fiber content.
    • Thiamin plays a role in energy metabolism which is essential for growth, development, and healthy cell function.
    • Magnesium assists with regulating muscle and nerve function, blood sugar levels and blood pressure.
    • Manganese helps the body form connective tissue and bones and is necessary for normal brain and nerve function.
    • Alpha-linolenic acid may reduce your risk of heart disease, inflammatory bowel disease, and arthritis among other health issues.

Purchasing, Selecting, Storing, and Preparing

  • Flaxseeds are available to purchase whole, ground, and as an oil.
  • Flaxseeds are more readily absorbable when ground. If purchased whole, use a spice or designated coffee grinder to grind them prior to eating.
  • Use flaxseed oil in room temperature foods such as salad dressing or dips, as the oil does not withstand high heat.
  • Store flaxseeds and oil in the refrigerator so the product last longer.
  • Use ground flaxseed as an egg replacer. For 1 egg, take 1 tablespoon ground flax and mix with 3 tablespoons warm water. Let gel and use as an egg replacer in your favorite recipes. Adjust above recipe by amount of eggs being substituted.
  • Flax is a great addition to any dish. Add ground flax to cereals, granola, yogurt, and grain dishes. Include flax in your homemade dough, batters, casseroles, or your favorite baked goods recipes.

Nutrition Facts*

2 tablespoons flaxseed, whole
Calories: 110 | Protein: 3.77 g | Fat: 8.68 g | Carbohydrate: 5.95 g | Fiber: 5.6 g | Calcium: 53 mg | Magnesium: 81 mg | Potassium: 167 mg | Vitamin C: 0.1 mg | Folate: 18 μg | Vitamin A: 0.0 IU

* Flaxseed has mild estrogenic effects. Avoid excess use if you have had hormone sensitive conditions such as breast, uterine, or ovarian cancer. Speak with your doctor to see if flax is right for you.
ndb.nal.usda.gov

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