The generally recommended amount of flaxseed per day is 1-2 tablespoons of ground flaxseed or up to 1 tablespoon of flaxseed oil.
Here's a more detailed breakdown:
- Ground Flaxseed: 1-2 tablespoons daily. This is the most common form and provides both fiber and omega-3 fatty acids.
- Flaxseed Oil: Up to 1 tablespoon daily. Flaxseed oil is a concentrated source of omega-3 fatty acids but lacks the fiber found in ground flaxseed.
It's important to note:
- Start Slowly: If you're new to flaxseed, start with a smaller amount (e.g., 1 teaspoon) and gradually increase it to the recommended dose to avoid digestive discomfort.
- Drink Plenty of Water: Flaxseed is high in fiber, so drinking plenty of water helps prevent constipation.
- Ground is Best: Buy ground flaxseed or grind whole flaxseeds yourself just before using them. Whole flaxseeds may pass through your digestive system undigested, meaning you won't get the full nutritional benefits. A coffee grinder works well for grinding flaxseeds.
- Storage: Store ground flaxseed in an airtight container in the refrigerator or freezer to prevent it from going rancid. Flaxseed oil should also be refrigerated.
Why consume flaxseed?
Flaxseed is a nutritional powerhouse, offering a variety of potential health benefits:
- Omega-3 Fatty Acids: Flaxseed is a rich source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that the body can convert into EPA and DHA (although the conversion rate is often low). Omega-3s are important for heart health, brain function, and reducing inflammation.
- Fiber: Flaxseed is high in both soluble and insoluble fiber, which promotes digestive health, helps regulate blood sugar levels, and may lower cholesterol.
- Lignans: Flaxseed contains lignans, which have antioxidant and estrogen-like properties and may offer some protection against certain cancers.
