Some people swallow tablespoons of flaxseed oil poured directly from the bottle, while others put flax seed oil on top of salads or mix it into foods such as cereal or yogurt.
Flax oil is also available in capsule form to make it easier to swallow. You should not cook with flax oil, however; high temperatures can turn the healthy fats in flax oil into harmful carcinogens. Not only can you take vitamin E with flax, it may actually be beneficial.
Taking flax with antioxidants and other nutrients such as vitamin E, vitamin B-6, magnesium and carotene can increase flax's benefits.
Vitamin E and flax both fight free radicals, unstable molecules that cause chronic diseases like heart disease and cancer. Vitamin E and flax also help to reduce blood clot formation. Some flaxseed oil preparations already have vitamin E added to them. Talk to your doctor about taking vitamin E and flax, especially if you are on a blood-thinning medication. Your body cannot digest whole flax seeds. All the nutrients -- fiber, lignans and fatty acids -- are inside the flax shell. When flax seeds pass through your system undigested, you don't reap any benefits from them.
To improve digestion, it is best to grind flax seeds before consuming them. You can further improve digestion by soaking ground flax seeds in water for a few hours before consumption. Soaking the flax seeds breaks down gluten and makes the proteins in the seeds easier to digest. Soaking also activates enzymes in the seeds, which can help increase the absorption of vitamins and minerals.
Fifty to 60 percent of the essential fatty acids in flax seed are in the form of alpha-linolenic acid, or ALA, according to the University of Maryland Medical Center. A tablespoon -- about 15 milliliters -- of flax seed oil contains 7 grams of ALA and about calories. Choose whole flax seeds for texture and appearance. Flax seeds are nutritional powerhouses, but your body absorbs most of the nutrients if you grind them.
If you choose to leave the seeds whole, treat them as garnishes or as a way to add texture. You can also replace some flour in baked goods with whole flax seeds to lower the gluten. Toast the whole seeds for 5 to 7 minutes if you want them to have a nuttier flavor.
Pour whole flax seeds into a dry skillet and turn the burner to medium heat. Stir the flax seeds occasionally as they toast and give off a nutty smell. Try to use the toasted flax seeds immediately. Sprinkle 1 to 2 tablespoons To give your morning yogurt, oatmeal, or parfait a little crunch, scatter whole flax seeds over the top.
This can make creamy foods a little more interesting to eat. You could also top salads or soft avocado slices with the seeds. They may soften slightly, but they'll still add a nutty flavor to the oatmeal. You could scatter the seeds over stir-fry dishes in place of sesame seeds. Replace some of the flour in baked goods with whole flax seeds. Keep in mind that using whole seeds reduces the amount of gluten in the baked goods. Garnish baked goods with whole flax seeds for a rustic look.
Bread and muffins topped with flax seeds look hearty and healthy. Sprinkle whole seeds over muffin batter before you bake them. If you're making bread, brush the top of the dough with water or beaten egg before you sprinkle the seeds on top.
Store whole flax seeds in the fridge for up to 1 year. Whole flax seeds last much longer than ground seeds, but you should still put them in an airtight container. Refrigerate them for up to 1 year or until their expiration date. Method 2. Put whole or ground flax seeds into a bowl. Decide how much flax seed you'd like to soak and place the seeds in a bowl. For example, if you're replacing an egg in a recipe, put 1 tablespoon To make bread or crackers with flax seed, you might use up to 1 cup g.
Stir 3 times as much warm water into the bowl. The flax seeds absorb a lot of liquid, which is why you need to put so much water into the bowl.
For example, if you only put 1 tablespoon Leave the flax seeds to soak for 2 to 10 minutes. Stir them every few minutes and let them absorb water until they're as gel-like as you want. Keep in mind that if you're soaking a small amount of flax seeds, you'll only need to soak them for a few minutes while larger amounts will take closer to 10 minutes. Use the soaked flax seeds in baked goods and smoothies. You can replace 1 egg in a baked good recipe with 1 tablespoon If you'd like to give a batch of smoothies a nutritional boost, pour a larger bowl of soaked flax seeds in with your smoothie ingredients.
What i do is mix the soaker with the water first, then add the flour and other ingredients. That was you can break the seed mass up first. That's fine, Claudia, but the reason I add flax seeds is not for omega 3s or anything like that, but for taste and texture, and you lose that by grinding.
Skip to main content. Don't soak linseed flax seeds. March 10, - pm. Just a word of warning: don't soak flax seeds! Mar 10 - pm. Hi Jeremy, Soaked flax seeds are actually a really great idea in dough.
I appreciate that some people avoid adding sunflower, or, pumpkin seeds early in mixing, to prevent damaging the gluten, but I don't think this applies to small seeds such as flax, poppy, or, sesame I am sure soaked flax seeds will really help with the uptake of water in the final dough: this is why the soaker is so popular.
Jessica Bruso. Based in Massachusetts, Jessica Bruso has been writing since She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University.
Flaxseeds provide essential nutrients, including omega-3 fats. Video of the Day.
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