If you’re hip to nutrition at all, you most likely have heard of flax seeds. They are these small, unassuming brown seeds that are often associated with healthy eating. But why? Turns out that these tiny linseed hulls are a valuable addition to anyone’s diet, vegan or omnivore alike.

Flax seeds, AKA linseed, are grain plants that contain a high level of fiber and omega-3 fatty acids. Linoleic acid found in flax seeds reduces LDL (low density lipoprotein) cholesterol (this is the “bad” cholesterol that increases risk of heart disease). Diet’s high in saturated and trans fats are major contributors to heart disease, so replacing these foods with those high in fiber and omega-3’s will help decrease the risk. There are also studies that confirm they help decrease hypertension (high blood pressure) and insulin sensitivity ¹.

As with anything, there is the old adage “too much of a good thing”. Flax seeds, much like any other seed, are high in fat and fiber which can cause diarrhea when eaten in large amounts. The good news is you don’t need much to gain the positives! Merely 1 – 2 Tbsp a day added to one’s diet, combined with eating less saturated and trans fats overall, can significantly improve cholesterol levels.

Now, the most important part: how do we eat them? The best way to consume flax seeds is freshly ground. The hard outer shell (hull) of flax seeds is difficult for the human body to break down, so grinding them makes them easier to digest. It is recommended to freshly grind them since the grinding process removes the protective hull and exposes the seeds to oxidation (Basically, a fancy word for the break down of the vitamin E in the seeds that causes them to go rancid.). I do not recommend buying pre-ground flax seeds since they will go rancid much faster. Purchase whole flax seeds and grind them yourself with a spice grinder (I use a small, electric coffee grinder). Store the ground seeds in an airtight container in the fridge.

Add ground flax seeds to: smoothies, oatmeal, salads, puddings, condiments like mustard or mayo, or even use them as a egg replacement in baking! Simply combine 1 Tbsp ground flax seeds to 3 Tbsp warm water, mix, and let sit for 5 minutes. This is equivalent to 1 egg in any baking recipe. Magical, aren’t they?

Fun fact: flax seeds are used to make linens!

¹ https://www.hsph.harvard.edu/nutritionsource/2014/11/05/dietary-linoleic-acid-and-risk-of-coronary-heart-disease/#:~:text=Instead%2C%20linoleic%20acid%20itself%20plays,insulin%20sensitivity%20and%20blood%20pressure.