Omega 3’s have become quite the hype these days. Research and studies have shown more benefits than we originally thought. From playing a key role in our heart health to keeping inflammation in check to mental clarity and cognition, Omega’s are essential key nutrients! Not only will you radiate health internally, but externally you will literally shine from all the benefits to your skin, hair and nails. There are three types of polyunsaturated fatty acids (Omega 3’s). Ala (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). ALA is found in plant sources such as flax, chia, hemp, and pumpkin where as DHA and EPA are found in fish and shellfishFlaxseeds are a common source of Omega 3’s and often found in our Lifestyle Balance Programs and recipes. With a high level of ALA’s, only 2 tablespoons of ground flaxseed offers you 3.8 grams of Omega-3s. You want to be sure you are getting the most Omega 3’s our of your flax by storing it properly and using it to gain the most benefits possible. There are different ways to buy flax. You can purchase it in whole seed form, ground or in oil. There are brown and golden types of flaxseeds, both offer the same benefits although the brown is less expensive.
Flaxseeds are a common source of Omega 3′s and often found in our Lifestyle Balance Programs and recipes. With a high level of ALA’s, only 2 tablespoons of ground flaxseed offers you 3.8 grams of Omega-3s. You want to be sure you are getting the most Omega 3′s our of your flax by storing it properly and using it to gain the most benefits possible. There are different ways to buy flax. You can purchase it in whole seed form, ground or in oil. There are brown and golden types of flaxseeds, both offer the same benefits although the brown is less expensive.
Understanding flax in its various forms:
WHOLE FLAXSEEDS: You can find whole flaxseeds in bulk bins or prepackaged. Bulk is usually a great way to save money so you may find the bulk whole flaxseeds less expensive than the ground or oil. Being that the seeds are still intact and not ground, they will last longer. It is important to note that whole flaxseeds do need to be ground before use to gain all the powerful benefits of Omega 3′s. You can use a food processor or coffee grinder to easily go from whole to ground flaxseeds. It does take a little bit more time but not much longer and worth the cheaper yet fresher variety. Keep in mind, once the flaxseeds are ground, you must store then in an air-tight, opaque container in the refrigerator or freezer.
GROUND FLAXSEEDS AKA FLAXSEED MEAL: Ground flaxseeds are found in pre-packaged bags either on the shelf or refrigerated. They are slightly more expensive than whole flaxseeds and do not last as long as whole flaxseeds. They are more perishable than whole, when exposed to air and light. Yes, purchasing your flaxseeds ground does save you a little bit of time in your preparation but can end up costing you because they do not last as long. Be sure to store them in an air-tight and opaque container in the refrigerator or freezer after opening.
FLAXSEED OIL: Flaxseed oil comes in opaque bottles in the refrigerated section or capsule form. Flaxseed oil, unlike flaxseeds, whole and ground, are considered a nutritional supplement not a whole food. It is always best to obtain your nutrients from whole foods but often capsules make things easier. Keep in mind, capsule form is the most expensive out of all flax sources. Flax oil is the most perishable of all forms and goes back quickly when exposed to air, light and heat.
*Keep in mind you can add flaxseed oil to many foods, but do NOT heat it or cook with it. Heat will cause flaxseed oil to go rancid and therefor destroying its healthy properties. Flaxseed oil has an amazing nutty flavor and is best to add to cold dishes such as cereals, salad dressings, yogurt, chilled grains, etc.
Flaxseed, in oil or ground form, can add flavor, texture and essential nutrients to almost any food! Here are few suggestions on how to use this essential nutrient.
*Sprinkle ground flaxseeds or oil on cereal, oatmeal, yogurt, salads, and grains
*Add flax to cold salad dressings, dips, yogurts, shakes and smoothies
*Mix ground flaxseed into turkey patties, meatloaf and meatballs.
*Add whole flaxseeds to protein pancakes, muffins and other baked goods
*Use ground flaxseeds as “breading” for your lean protein dishes before cooking