Also known as Linseed, Flaxseed is an important addition to many diets, offering health benefits for everything from heart health to blood sugar levels.

Difference between Brown and Gold flaxseed

The difference between golden and brown flaxseed is minimal. The main difference between golden and brown flaxseed is that golden flaxseeds have more polyunsaturated fatty acids, less monounsaturated fatty acids and antioxidants than brown flaxseeds.

Nutritional Profile

Flaxseed is surprisingly rich in protein, providing a healthy, plant-based form of protein to help muscle regeneration and hair growth.

It's also an excellent source of:

A quarter-cup serving of flaxseed contains:

Things to Watch Out For

Like most seeds and nuts, flaxseed is relatively high in calories and should be eaten in moderation. Most studies show that eating just 30 grams of flaxseed per day is enough to see health benefits. Eating one or two servings of flaxseed per day may help you improve your health without consuming too many calories.

How to Store and Use Flaxseed

Keep your flaxseeds fresher longer by keeping them in an airtight container. Whole or ground, it's not required to be stored in the fridge. A cool, dark pantry should be fine. Though just as storing nuts in the fridge increases their shelf life, the same goes for flaxseeds and flaxseed meal.

Flaxseed is a flexible ingredient that can be used in a number of ways. You can buy whole flaxseed or ground flaxseed, or flaxseed oil. Ground and whole flaxseed have similar health benefits while flaxseed oil doesn’t offer any dietary fiber.

Ground flaxseed can be mixed into flour to add nutrition to baked goods without changing their texture. Whole flaxseed can be added as well, but it will be noticeable in the final product. Flaxseed oil can be used in a variety of dishes as a replacement for olive oil or butter.

Flaxseeds can be eaten on their own or can be crushed and pressed to make oil known as linseed oil. For many years, flaxseeds were used to make bread and cereals. But in modern cuisine, they are used for various health foods like granola bars, smoothies, pesto, and salad toppings.

Here are some suggestions for ways to add flaxseed to your diet:

Sprinkle flaxseed on top of oatmeal.

Blend flaxseed into a fruit smoothie.

Bake cookies with flaxseed mixed into the batter.

Mix ground flaxseed with whole wheat flour to add fiber to baked goods.

Toss roasted vegetables in flaxseed oil.

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