Flaxseeds / Linseeds

Also known asLinseed · Flax Seeds · Linum usitatissimum · 亚麻籽

Name: Flaxseeds, also called linseeds (Linum usitatissimum) — small, flat, shiny brown or golden seeds. “Flaxseed” is the usual name when they are eaten as food, and “linseed” is often used in the United Kingdom and for industrial uses.

Description

Flax is one of the oldest cultivated crops, grown for thousands of years in the Middle East and Europe for its fibre, which becomes linen, and for its oil. It was prized in ancient Egypt, and has seen a revival as a health food, with Canada, Russia and Kazakhstan among the biggest producers.

Whole flaxseeds have a hard outer coat that the body often cannot break down, so they can pass through the gut unchanged. Grinding the seeds, or buying ready-ground flaxseed (also called flax meal), makes their nutrients available.

Main nutrition value

Flaxseeds are one of the richest plant sources of alpha-linolenic acid (a plant omega-3 fat), and also provide fibre, protein, lignans, magnesium and thiamin.

How best to be consumed

Flaxseeds are best ground, and freshly ground where possible.

1. Grind whole seeds in a coffee or spice grinder just before use, or buy ground flax.
2. Stir a tablespoon into porridge, yoghurt, smoothies or baked goods.
3. Mix ground flax with water to make a gel that replaces eggs in vegan baking.
4. Store ground flax in the fridge or freezer, since the oils go rancid quickly.
5. Drink plenty of water with them, since they are high in fibre.

Overconsumption could cause…

Flaxseeds are healthy in modest amounts, and the main points are digestive.

1. Bloating, gas or constipation if you eat a lot without enough water, since flax is very high in fibre.
2. Loose stools from a large amount, because of its laxative effect.
3. Raw flax contains small amounts of natural cyanide-releasing compounds, so large quantities of raw seeds should be avoided, and a tablespoon or two a day is a typical amount.
4. Possible effects on hormone-related conditions and blood-thinning or diabetes medicines, so ask a doctor if on these.

GroupsSeedsHigh fibreLow sodiumRich in calciumRich in folateRich in ironRich in magnesiumRich in potassiumRich in seleniumRich in zinc

Made intoFlaxseed ButterFlaxseed Oil

Related foodsPoppy SeedsChia SeedsHemp SeedsPumpkin SeedsWatermelon SeedsSesame Seeds

Wikipedia — Linseed, used for origin, naming and history: https://en.wikipedia.org/wiki/Linseed