How to Eat Flax Seed

Co-authored by Lyssandra Guerra

Last Updated: March 31, 2024 Fact Checked

Flax seed, though small, is packed full of nutrition and nutty flavor. A single tablespoon of ground flax seed provides about 1,600 mg of beneficial omega-3 fatty acids, more than three times the daily minimum value recommended by the American Heart Association.^{[1]
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Research source} This makes it one of the best sources of omega-3 for anyone who does not include fish in their diet. The benefits of flax seed include improved heart health, improved regularity, and potential protection from certain types of cancer. You can grind the seeds into a powder, drink flax seed oil, or take a flax seed oil supplement.^{[2]
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Expert Source

Lyssandra Guerra
Certified Nutrition & Wellness Consultant

Expert Interview. 25 March 2020.}

Method 1

Method 1 of 3:

Preparing Flax Seed

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Small flax seeds are the perfect size for adding to your food when whole. Make sure you chew the seeds thoroughly to aid in their digestion and access the nutritional benefits flax seeds have to offer. Whole flax seed can be kept fresh for 6-12 months at room temperature, and one year in the refrigerator.
The Omega-3 fatty acids present in flax seed are located inside the seeds and therefore the seeds need to be opened to access the nutritional value. You can grind the flax seed using a coffee or spice grinder to ensure that you are reaping the benefits of flax seed. Ground flax can be stored for one week in a room temperature setting or for up to two months in the refrigerator.^{[3]
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If you want to get the benefits of flax seed without the taste or hassle of adding it to your food, simply purchase flax seed supplements and take one pill daily.
You can also buy flax seed in its liquid oil form and add it to your beverage of choice. Flax seed oil has the same nutty taste as the seeds themselves but without the seedy texture.
If you are simply adding the flax seed to an individual meal, this ratio will give you a beneficial serving without affecting the flavor of your food.

Method 2

Method 2 of 3:

Adding Flax Seed to Sweet Foods

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Flax seed gives your boring bowl a fresh, nutty flavor. Try adding some fresh berries in to complement the added flavor of the flax seed.
Add whole seeds for a nice texture that boosts the health value of your creamy snack.
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Mix them into bread or muffin batter. Simply pick your favorite muffin or bread recipe and add about 1/4-cup of flax seed per batch. The final product will gain a nice crunch and an interesting texture.
- You can also use ground flax seed and water as a replacement for eggs.
- For one egg, the ratio is one tablespoon of flax seed to three tablespoons of water.^{[4]
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Fruit smoothies are nicely complemented by the addition of nutty flax seed. Boost the fiber power in your smoothie by adding about one tablespoon per serving.
Add flax seed to your french toast dip and allow the flax to coat the bread before pan frying it. Not only does the flax add a nice crunch, but the flavor goes perfectly with a traditional french toast recipe. You can use either whole flax seeds or ground flax.
Add flax seed to your favorite trail mix cookies. Cookies with dried fruit, nuts, oats, and other chunky ingredients are nicely complimented by flax seed.

Method 3

Method 3 of 3:

Adding Flax Seed to Savory Foods

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Nuts are often a nice addition to a salad, and flax seed can give the same flavor effect. Dark greens like spinach taste especially good with flax.
Add flax seed to your usual crusting mix with other complementary spices to add crunch and flavor to your choice of meat or vegetable.
If you really have to disguise the flax seed to get your family members to eat it, put it in a complex dish like one of these to get the benefits without even knowing that the seeds are there.^{[5]
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Add whole flax seeds to any of these carbohydrate products to boost the health value of your meal.

Recipe Ideas

Ways to Add Flaxseed to Daily Meals

How to Bake with Flaxseed

Expert Q&A

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Question

What are the health benefits of eating flaxeeds?

Lyssandra Guerra
Certified Nutrition & Wellness Consultant
Lyssandra Guerra is a Certified Nutrition & Wellness Consultant and the Founder of Native Palms Nutrition based in Oakland, California. She has over five years of nutrition coaching experience and specializes in providing support to overcome digestive issues, food sensitivities, sugar cravings, and other related dilemmas. She received her holistic nutrition certification from the Bauman College: Holistic Nutrition and Culinary Arts in 2014.

Lyssandra Guerra

Certified Nutrition & Wellness Consultant

Expert Answer

Flaxseeds are great at reducing inflammation due to their high omega 3 count. Flaxseed is also high in soluble fiber, which is great if you're trying to prevent constipation. Lastly, due to their phytoestrogen quality, flaxseeds have a positive estrogenic effect on hormones.

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Is flaxseed good for females?

Lyssandra Guerra
Certified Nutrition & Wellness Consultant
Lyssandra Guerra is a Certified Nutrition & Wellness Consultant and the Founder of Native Palms Nutrition based in Oakland, California. She has over five years of nutrition coaching experience and specializes in providing support to overcome digestive issues, food sensitivities, sugar cravings, and other related dilemmas. She received her holistic nutrition certification from the Bauman College: Holistic Nutrition and Culinary Arts in 2014.

Lyssandra Guerra

Certified Nutrition & Wellness Consultant

Expert Answer

Flaxseeds have a positive impact on estrogen regulation in the body. This makes flaxseeds a great option if you’re trying to balance your hormones.

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How should flax seeds be eaten to enjoy the benefits of omega 3 fatty acids?

Patricia Somers, RD, PhD
Registered Dietitian
Patricia Somers is a Registered Dietitian and an Associate Professor of the Department of Educational Leadership and Policy at the University of Texas at Austin. She received her RD from the Academy of Nutrition and Dietetics in 1979 and her PhD in Educational Administration (Higher Education Specialization) from the University of New Orleans. She received an Emerging Scholar Award from the American Association of University Women and the Faculty Excellence Award in Research from the University of Arkansas, Little Rock.

Patricia Somers, RD, PhD

Registered Dietitian

Expert Answer

You can eat flax many different ways. Try eating flax in oil, whole seed, or ground form.

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Warnings

Flax seed is a laxative when taken above the recommended quantity. Be sure to only take in recommended doses.

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Raw Flax seed (ground and whole) contains cyanide in large amounts. Don't eat more than two tablespoons of raw flax a day. Heating the flax destroys the cyanide compounds, so toast your raw flax if it makes you nervous.

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Tips

Eating whole flax seeds may not provide the same health benefit as ground because the shell is hard to digest. However, there is still not any medical research to support ground over whole seed.

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Keep your flax seed in a dark container in your refrigerator.

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When purchased already in liquid form, flax seed oil will spoil quickly even when kept cold. Store it in the refrigerator and use it quickly. Do not purchase the oil in large amounts to avoid wasting it.

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