WHICH IS BETTER TO USE? FLAXSEEDS OR FLAXSEED OIL?
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Flaxseeds are small, brown or golden-colored seeds. They are packed with beneficial nutrients, omega-3 fatty acids, and fiber. For centuries, these amazing seeds have been prized for immense health benefits. Professional herbalists also believe that this powerful seed has the ability to protect you against many life-threatening health conditions.
Therefore, it should always be in the list of powerful medicinal foods. However, instead of consuming seeds, some people opt for flaxseed oil, also known as ‘Linseed Oil’. It is derived from flaxseeds and also loaded with nutrition and disease-preventing elements.
But, which is better – Flaxseed or Flaxseed Oil? Well, both of them vary in their nutrition content, that’s why they offer different health benefits too. Let’s have a look at their properties and find out how they stack up for omega-3s, phytonutrients, vitamins, fiber, and minerals. |
Omega-3s
Omega-3 acids are essential for our health. Many health researchers confirm that they are significant for human growth and development. The only issue is our body can’t produce omega-3 acid on its own.
Flaxseed and Flaxseed oil are the building blocks of omega-3 acids. They have gained great attention recently because they are both super rich in them. They’ve been shown to treat lots of health problems. For example, consistent use of them:
Other than that, scientific studies suggest that properties (omega-3 acid) of both flaxseed and flaxseed oil lower the risk of blood pressure, coronary artery disease, strokes, breast, colon, and prostate cancer.
Experts believe a person needs as much as 7.5 grams of ALA (Alpha-Linolenic Acid), an essential omega-3 fatty acid found in flaxseed and flaxseed oil, per day to stay healthy.
If your goal is to obtain omega-3 for treating diseases or to stay healthy, opt for flaxseed oil instead of flaxseed. Just 3-teaspoons of unrefined flaxseed oil contain 7.6 gram or omega-3s. In order to get the same amount from flaxseeds only, you need to eat 10 teaspoons.
In other words, you absorb more omega 3s in form of flax oil rather than ground flaxseeds.
Omega-3 acids are essential for our health. Many health researchers confirm that they are significant for human growth and development. The only issue is our body can’t produce omega-3 acid on its own.
Flaxseed and Flaxseed oil are the building blocks of omega-3 acids. They have gained great attention recently because they are both super rich in them. They’ve been shown to treat lots of health problems. For example, consistent use of them:
- Promote cardiovascular health
- Boost Immunity
- Lessen the severity of diabetes
- Burn fat
- Promote colon health
- And, give healthy and beautiful skin
Other than that, scientific studies suggest that properties (omega-3 acid) of both flaxseed and flaxseed oil lower the risk of blood pressure, coronary artery disease, strokes, breast, colon, and prostate cancer.
Experts believe a person needs as much as 7.5 grams of ALA (Alpha-Linolenic Acid), an essential omega-3 fatty acid found in flaxseed and flaxseed oil, per day to stay healthy.
If your goal is to obtain omega-3 for treating diseases or to stay healthy, opt for flaxseed oil instead of flaxseed. Just 3-teaspoons of unrefined flaxseed oil contain 7.6 gram or omega-3s. In order to get the same amount from flaxseeds only, you need to eat 10 teaspoons.
In other words, you absorb more omega 3s in form of flax oil rather than ground flaxseeds.
Minerals
This emerging and important functional food is a rich source of minerals, which are required for optimal health. It has Vitamin B1, Copper, Molybdenum, Magnesium, potassium, Calcium, and Phosphorus. These minerals concentration is high compared to other recommended sources, such as banana and etc.
Our bodies require the minerals of flaxseed in large amount. Since, all of them contribute to bone health, tissue maintenance, normal metabolism, and nerve function.
When it comes to using these seeds as a source of essential minerals, you should reach for ground flaxseeds over flaxseed oil. Since, each serving of them provide 55 milligrams of magnesium and 171 micrograms of copper. They also contain B vitamins like thiamine, riboflavin, niacin, and folic acid.
On the other hand, flaxseed oil doesn’t serve as a significant source of any mineral. It doesn’t have same variety or concentration like flaxseeds.
Most minerals lose in extraction of flaxseeds except vitamin E. It is the only mineral that can be quite concentrated compared to ground flaxseeds. In fact, according to experts, in a tablespoon of flaxseed oil, you have around 2mg of natural vitamin E.
This emerging and important functional food is a rich source of minerals, which are required for optimal health. It has Vitamin B1, Copper, Molybdenum, Magnesium, potassium, Calcium, and Phosphorus. These minerals concentration is high compared to other recommended sources, such as banana and etc.
Our bodies require the minerals of flaxseed in large amount. Since, all of them contribute to bone health, tissue maintenance, normal metabolism, and nerve function.
When it comes to using these seeds as a source of essential minerals, you should reach for ground flaxseeds over flaxseed oil. Since, each serving of them provide 55 milligrams of magnesium and 171 micrograms of copper. They also contain B vitamins like thiamine, riboflavin, niacin, and folic acid.
On the other hand, flaxseed oil doesn’t serve as a significant source of any mineral. It doesn’t have same variety or concentration like flaxseeds.
Most minerals lose in extraction of flaxseeds except vitamin E. It is the only mineral that can be quite concentrated compared to ground flaxseeds. In fact, according to experts, in a tablespoon of flaxseed oil, you have around 2mg of natural vitamin E.
Lignan
Lignans are the major classes of phytoestrogens. Their estrogen-like chemicals act as antioxidants. The antioxidant values of Lignans are higher than any other fruits or vegetable. They help in reducing cholesterol levels, improving prostate health, decreasing colon health risks, improving bowel movement, and preventing cancer.
These Lignans are specifically important for women, because they reduce the risk of breast cancer, endometrial, ovarian, and cervical cancer.
Flaxseed oil separates the Lignans from the fats in the flaxseed. Therefore, by comparison, it is very low in Lignans as the extraction process leaves them behind.
So, for Lignan benefits, flaxseeds are the best option. According to a research, per ounce of flaxseeds contains 85.5 milligrams of Lignans
Lignans are the major classes of phytoestrogens. Their estrogen-like chemicals act as antioxidants. The antioxidant values of Lignans are higher than any other fruits or vegetable. They help in reducing cholesterol levels, improving prostate health, decreasing colon health risks, improving bowel movement, and preventing cancer.
These Lignans are specifically important for women, because they reduce the risk of breast cancer, endometrial, ovarian, and cervical cancer.
Flaxseed oil separates the Lignans from the fats in the flaxseed. Therefore, by comparison, it is very low in Lignans as the extraction process leaves them behind.
So, for Lignan benefits, flaxseeds are the best option. According to a research, per ounce of flaxseeds contains 85.5 milligrams of Lignans
Calories & Fiber
Harvard School of Public Health researchers found that people who count on fiber rich food have 19 percent lesser risk of death from any cause. They live longer than those who nourish on less fiber meal.
Luckily, Flaxseeds are immensely high in Fiber too. Its fiber content is composed of:
Both soluble and insoluble fibers of flaxseeds are a natural laxative and promote regularity.
1 tablespoon of flaxseeds contains over 2 grams of dietary Fiber. And, the finest thing about flaxseed Fiber is a quarter of it is very valuable soluble fiber. It also has many benefits.
For example,
Just one serving of flaxseeds provides 10 percent of your daily intake of Fiber. Flaxseed oil, on the other hand, provides no Fiber benefits.
But, when it comes to calories, flaxseed oil is the clear winner. 2 tablespoons of ground flaxseeds contain 75 calories. But, the equivalent serving of flaxseed oil has 240 calories.
Harvard School of Public Health researchers found that people who count on fiber rich food have 19 percent lesser risk of death from any cause. They live longer than those who nourish on less fiber meal.
Luckily, Flaxseeds are immensely high in Fiber too. Its fiber content is composed of:
- 20-40% soluble fiber (mucilage gums)
- 60-80% insoluble fiber (cellulose and lignin)
Both soluble and insoluble fibers of flaxseeds are a natural laxative and promote regularity.
1 tablespoon of flaxseeds contains over 2 grams of dietary Fiber. And, the finest thing about flaxseed Fiber is a quarter of it is very valuable soluble fiber. It also has many benefits.
For example,
- Helps maintain bowel health
- Lowers cholesterol levels
- Controls blood sugar levels
- Assists in achieving healthy weight
- Cuts diabetes risks
- Lowers your odds of heart diseases
- Reduces the risks of cancer
Just one serving of flaxseeds provides 10 percent of your daily intake of Fiber. Flaxseed oil, on the other hand, provides no Fiber benefits.
But, when it comes to calories, flaxseed oil is the clear winner. 2 tablespoons of ground flaxseeds contain 75 calories. But, the equivalent serving of flaxseed oil has 240 calories.
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Flaxseeds VS Flaxseed Oil
It is better to think of flaxseed and flaxseed-oil as unique and not as one being a substitute for the other. Both of them have their own independent benefits. For example, the oil is more concentrated form of omega-3 acids, whereas flaxseeds aren’t high in omega-3. But, it provides more benefits when it comes to Lignans, soluble & insoluble fiber, and minerals. Bear in mind that if you are opting for flaxseeds, they need to be ground 10 minutes prior to consumption for optimum benefits. It helps your body to absorb their nutrients. If you won’t ground them, they will simply pass through the digestive track in whole form, which means their benefits will pass through too. Some people see more benefits in taking them both. For example, they use flaxseed oil for salad dressing or mix ground flaxseeds into mayonnaise and spread it on their sandwich. If you are not able to handle the flaxseeds then it is easier and best to take the flaxseed oil. Remember that Dr. Johanna Budwig, famous cancer doctor always used the oil. The best flaxseed oil to buy is my favorite from Activation Products. I just love this oil too much. |