Flaxseed or Flaxseed Oil?

Should I Be Eating Flaxseed or Flaxseed Oil?

February 18, 2008

Have you heard that omega-3 fatty acids are something you should be getting everyday? If not, let me tell you that they're good for your heart, your mood, they may lower blood pressure and cholesterol, and can help with menstrual cramps.

A good source of omega-3s is fatty fish, but if you're a vegetarian or are worried about the mercury levels, flaxseeds are a great way to get this essential fatty acid. They're high in alpha linolenic acid (ALA), a type of plant-derived omega-3 fatty acid, similar to those found in fish such as salmon.

Interested to see if flaxseed oil will provide the fatty acids you need? Then read more.

While flaxseed oil is a good source of omega-3s, it's better to go for the seeds, since they contain heart healthy fiber and can help keep you regular. Flaxseeds also contain lignan, a type of phytoestrogen (antioxidant), which may play a role in preventing diseases such as breast cancer. So if you have a choice go for the seeds, and if you can, buy ground or milled flaxseeds. They're easier to digest and since whole flaxseeds often pass through your system undigested, your body will be able to reap the health benefits more if the seeds are ground. If you can only find whole flaxseeds, then grind them in a coffee grinder.

Fit's Tips: The daily recommended amount of omega-3s is about 1.1 to 1.6 grams. One tablespoon of ground flaxseed has 1.6 grams, so sprinkle some on your cereal or salad, and you'll be good to go.

24 Comments

Bacdon 5 years

Flaxseed needs to be milled to be of any benefit. One prob is that heating it up by grinding at home will lead to spoilage. I use Rejuv. It is a cold-milled flaxseed and hull lignan supplement that is 100% pure and all-natural. You can cook with it (even use it as an egg substitute) and it is gluten free. I use it in smoothies and in everything I bake. It helps with weight loss, energy, blood pressure and sugar issues. It basically, er....ROCKS. I get mine from http://www.rejuvnow.com because their's is simply the best and easiest to use (and is cold milled). There is an article there on why flaxseed is superior to Fish oil (cheaper too).

enSue 5 years

I talk a daily Omega 3-6-9 softgel, but I also try to eat as much whole grains (including flaxseed) as possible. I've never eaten flaxseeds by themselves or in yogurt. I just might have to try that. :)

ktownpolarbear 5 years

i eat the plain flaxseeds with my yogurt, b/c i liked the added crunch. i guess i should go buy the ground flaxseed if i'm not getting the same benefits?

ella1978 5 years

I know that the milled flaxseed that I bought said that it had to be refridgerated. I made room. Once that ran out though, I never remembered to get more. This post will remind me to put it on my shopping list this week! I used to put it in everything, salads, fruit smoothies, yougurt, pasta sauce... whatever, milled is basically undetectable! Thanks for the reminder fit!

total 5 years

I have heard something to the effect of flaxseed needing to be freshly ground or refrigerated, otherwise it will be spoiled. Does anyone have info on this?

snowbunny11 5 years

Tanypot, I used to take fish oil for that same reason until I became a vegetarian. There is enough DHA in flaxseed, it is the EPA that is much lower than in fish. The nutrients found in fish are actually not "from" the fish, but rather are concentrated in the fish flesh from the algae that the fish eat. There are not too many supplements on the market that are algae-derived, but here is one: http://www.water4.net/ It is a little more expensive than fish oil and flaxseed oil, but if you are a vegetarian, or trying to reduce your consumption of animals it is definitely worth checking out!

jspeed 5 years

I almost bought capsules the other day, but decided I should wait and research it first , so thanks for this. I'll have to find some seeds (hopefully preground) at the local organic market.

jennjennnbubba 5 years

I have been hearing a lot about this, thanks for reminding me, can I get this at GNC??

ElectroPopTart 5 years

I take a flaxseed and fishoil pill every morning.

klandrach 5 years

Flaxseed oil can be combined with citrus and some salt/pepper or any herbs/seasoning to make a healthy salad dressing.

Renees3 5 years

i love flaxseeds in my oatmeal too! YUM! And since I HATE fish, this is great for me. I've tried to eat fish a hundred ways, and I'm STILL trying to find a way I like it but I don't. I WANT to like it, it's so good for you, but it's gross. So I'll stick to my flax seed!

emlod10 5 years

what about flaxseed oil supplement? as in a pill

GlowingMoon 5 years

I agree - thanks Tanyapt for your post. That's why I don't take flaxseed oil anymore. I've switched to fish oil. I find that fish oil is great for my skin, hair, and nails, too. I especially see the difference in my hair.

megnmac 5 years

I add it to my morning oatmeal - it makes it more filling!

ShedItandGetIt 5 years

I put it on my oatmeal every night as a bedtime snack and it's great! You definitely notice the fiber benefits, and it gives the oatmeal a hearty taste. Yum!!

smellen 5 years

I just bought a bag of the seeds, and added a tablespoon to my oatmeal this AM, along with my usual brown sugar. The serving size called for 3 Tbls (!!!), which would add 10 grams of fat, so I just went wiht 1 Tbls, and thought it was a good addition. Not sure if I'd like the texture in yogurt, I usually just add cinnamon to yogurt for some added health benefits.

GrapeBubbleGum 5 years

i add some flaxseed to my oatmeal every morning. i never even notice that it's there.

suebree96 5 years

I love flaxseed. I add it to my yogurt and I especially love it sprinkled on Kashi cereal with a sprinkle of ground cinnamon.

Leanne1078 5 years

thanks tanyapt, i personally feel like most people are mislead about what they are getting from flaxseed oil. it's definitely beneficial, but Fish Oil is the more effective way to go if you are looking at Omega 3. Flax is great for hair, skin, nails, digestion, and joint health but it doesn't have the same heart and brain benefits that you get from the EPA/DHA in Fish Oil.

Skinny 5 years

if you use flaxseed oil, it must not be heated! and the best way to get nutrients out of it is to combine it with milk or milk products. that's why I use fresh cow milk cheese to make spreading. flaxseed oil has intense, not really too nice taste, but if you use bit of fresh herbs and bit of Dijon mustard is really tasty!

ms_dior_cherie 5 years

I might have to look into this

emalove 5 years

The bread and the Kashi granola bars that I buy have flaxseed in them. I'm pretty sure that my Omega-complex vitamins have flaxseed/flaxseed oil in them, as well.

aimeeb 5 years

I read somewhere about a great smoothie with fruit and flaxseed. It sounded yum.

tanyapt 5 years

The omega-3 in flaxseed (and the oil) is not the same as found in fish! ALA is found in flaxseed, DHA/ EPA is found in fish. In the body, ALA has to be converted to DHA in order to get the benefits commonly associated with omega-3. Therefore one has to ingest more than 10x the amount of ALA in order to get the same benefits as if you ate fish.

Link Love

24 Comments