Flaxseed, also known as linseed, is a small, brown seed used for centuries as a natural health remedy. Rich in vitamins, minerals, and omega-3 fatty acids, it is popular for improving health. This post explores two ways to use flaxseed: flaxseed milk and flaxseed oil. We’ll discuss their benefits, uses, and potential health impacts. Both options are nutrient-dense and versatile, enhancing various meals and drinks. This post highlights the health benefits of flaxseed milk and oil and how to incorporate them into your daily routine.
Flax Seed Milk
Flax seed milk, made from ground flax seeds, provides a plant-based alternative to dairy milk. It contains no lactose, is rich in omega-3 fatty acids, and has no cholesterol. It offers a mild, slightly nutty flavor and typically has a thinner consistency compared to other plant-based milks. Flax seed milk serves as a versatile substitute for cow’s milk in recipes and comes in both unsweetened and sweetened options. It can enhance smoothies, cereals, and hot beverages like lattes.
How to Make Flax Seed Milk at Home? – Recipe
Flax seed milk is a dairy-free alternative to regular milk. It is made by blending ground flaxseeds with water and other ingredients such as sweeteners and flavors. Flax seed milk has a slightly nutty flavor, and is a great source of vitamins, minerals, and essential fatty acids. It is also low in fat and calories, making it an ideal choice for those looking to lose or maintain weight.
- Ingredients:
- 1/4 cup of flax seeds
- 4 cups of water
- 1 teaspoon of vanilla extract (optional)
- Optional sweetener (such as agave, honey, or maple syrup)
- Instructions:
- Place the flax seeds in a bowl and cover with two cups of water.
- Soak the seeds for at least two hours or overnight.
- Strain the soaked seeds in a fine mesh strainer, pressing down with a spoon to extract as much liquid as possible.
- Place the strained liquid in a blender with two more cups of water and the optional vanilla extract and sweetener.
- Blend on high for 1 minute.
- Strain the blended mixture through a nut milk bag or fine mesh strainer.
- Serve chilled or at room temperature. Enjoy!
Flax Seed Milk Nutrition Facts
According to the USDA, 1 cup (240 ml) of unflavored flax milk contains:
- Calories: 60
- Total fat: 3 g
- Saturated fat: 0.5 g
- Trans fat: 0 g
- Cholesterol: 0 mg
- Sodium: 105 mg
- Total carbohydrates: 3 g
- Dietary fiber: 1 g
- Sugars: 0 g
- Protein: 1 g
- Vitamin A: 10% of the Daily Value (DV)
- Vitamin D: 25% of the DV
- Calcium: 30% of the DV
- Iron: 0% of the DV
- Potassium: 0% of the DV
Health Benefits
- Heart Health: Flax seed milk is a great source of omega-3 fatty acids, which are essential for heart health. The fatty acid content makes it an ideal choice for people with high cholesterol levels, as it can help reduce cholesterol levels and lower the risk of heart disease.
- Improved Digestion: Flax seed milk is high in both soluble and insoluble fiber, which can help improve digestion and keep your digestive system running smoothly. The high fiber content can also help relieve symptoms of constipation, and can help regulate blood sugar levels.
- Weight Loss: Flax seed milk is low in calories and fat, making it an ideal choice for those looking to lose weight. The high fiber content helps to keep you feeling fuller for longer, helping to reduce hunger and cravings.
- Bone Health: Flax seed milk is a great source of calcium, which is essential for strong bones and teeth. It also contains magnesium, which helps to regulate calcium levels and can help to prevent conditions such as osteoporosis.
- Hormone Balance: Flax seed milk is a great source of plant-based hormones, such as lignans, which can help to balance hormones in the body. This can help to reduce symptoms of PMS and menopause, as well as reduce the risk of developing certain types of cancer.
Popular Brands and Products
- Good Karma Flaxmilk: This vegan-friendly flaxmilk and is fortified with calcium, vitamin D, and vitamin A. It has a nutty, sweet flavor and is a great alternative to dairy milk.
- Califia Farms Unsweetened Flaxmilk: This flaxmilk is fortified with calcium and vitamins A, D, and B12. It has a creamy, nutty flavor and is a great option for those who are lactose intolerant.
- Silk Unsweetened Vanilla Flaxmilk: This vegan flaxmilk is fortified with vitamins A and D. It has a sweet, creamy flavor and is a great source of plant-based protein.
- Oatly Oatmilk with Flax: This oatmilk is made with oatmilk and is fortified with calcium, vitamin A, and vitamin D. It has a creamy, nutty flavor and is a great source of plant-based protein.
- Ripple Unsweetened Flaxmilk: This vegan-friendly flaxmilk is fortified with calcium, vitamin D, and vitamin A. It has a creamy, nutty flavor and is a great alternative to dairy milk.
Flax Seed Milk Side Effects
Although flax milk is generally safe to consume, it may cause some unwanted side effects, such as gas, bloating, and diarrhea. In addition, some people may be allergic to flax milk and may experience an allergic reaction, such as hives, swelling, itching, or difficulty breathing. People who are allergic to other nuts and seeds may also be allergic to flax milk, so it is important to check with a healthcare provider before consuming it.
Flaxseed Oil
Flax oil is a source of healthy fats, nutrients, omega-3 fatty acids, particularly alpha-linolenic acid. Omega-3 fatty acids are essential for proper brain and heart function. Flax oil is also high in lignans, which are plant compounds with antioxidant and anti-inflammatory properties. This oil is also high in essential fatty acids, which are important for maintaining healthy skin, hair, and nails. People often use flax oil as a dietary supplement, adding it to smoothies, salads, and other dishes. Flax seed oil is rich in vitamin E, magnesium, potassium, and a variety of other vitamins and minerals. It is also popular for use in skin and hair care products.
Flaxseed Oil Health Benefits
Flaxseed oil is derived from the seeds of the flax plant. It is a rich source of omega-3 fatty acids, which are essential for heart health and may help reduce inflammation. It can be used in place of other oils in cooking and baking, or added to smoothies and salads.
- Rich in Omega-3 Fatty Acids: Flax seed oil is one of the best plant sources of omega-3 fatty acids. Omega-3 fatty acids are essential for good health. They have many benefits, including reducing inflammation, improving heart health, and even helping to lower cholesterol levels.
- High in Antioxidants: Flax seed oil is also high in antioxidants. Antioxidants are important for fighting free radicals, which can cause cell damage and lead to diseases like cancer.
- Lower Cholesterol Levels: Studies have shown that taking flax seed oil can help reduce cholesterol levels. This is likely due to the high amounts of omega-3 fatty acids.
- Improve Digestion: Flax seed oil is high in fiber, which can help improve digestion and reduce constipation.
- Improve Skin Health: The omega-3 fatty acids found in flax seed oil can help keep skin moisturized and reduce inflammation. This may help improve skin health and reduce the appearance of fine lines and wrinkles.
- Reduce Blood Pressure: Studies have found that taking flax seed oil can help reduce blood pressure. This is likely due to the omega-3 fatty acids, which have been shown to have a positive effect on the cardiovascular system.
How to Use in Everyday Recipes?
- Take 1 to 2 teaspoons of flax seed oil a day as it contains essential fatty acids, which seem to help itchy skin conditions such as psoriasis and eczema and possibly dandruff. You may need to take it for up to 3 months to see a difference.
- Smoothies: You can add flax seed oil to a glass of juice or blend it into a smoothie, but avoid heating it.
- As an alternative to fish oil capsules, take one tablespoon of flaxseed oil a day.
- Salad Toppings: Flax seed oil also helps guard against heart disease. Good quality flaxseed oil has a pleasant, nutty flavor; sneak it into a smoothie or add it to a salad.
- If you want to use it as a laxative, be sure to buy the right kind of flax oil that is suitable far consumption.
- Recent study found that eating 2 tablespoons of flax seed daily cut LDL cholesterol by 18%. You can also use flaxseed oil in salad dressing or grind them and add to yogurt or cereal.
- Soy Milk Shake: For a delicious, cholesterol lowering shake, blend one cup of vanilla soy milk with two tablespoons of ground flaxseed. Add some fresh or frozen berries, and mix it all in the blender. The soy protein and flaxseed help lower LDLs and raise HDLs, while the berries add cholesterol-lowering fiber.
- Daily doses of flaxseed oil can ease the inflammation in the joints. These oils are rich sources of a potent anti-inflammatory agent known as eicosapentaenoic acid (EPA). The typical dosage of flax seed oil is 1,500 milligrams a day that is about a tablespoon.
Flaxseed oil vs Fish oil
Flaxseed oil and fish oil are both sources of essential omega-3 fatty acids, which are important for a healthy diet. However, the two oils are not interchangeable, as each offers different benefits. Flaxseed oil is rich in alpha-linolenic acid (ALA), an omega-3 fatty acid that the body converts to EPA and DHA, the active forms found in fish oil. ALA is predominantly found in plant sources such as flaxseed, chia, and hemp. ALA benefits include reducing inflammation and helping to maintain heart health. Fish oil, on the other hand, is a direct source of EPA and DHA, and can provide more direct health benefits. It can help reduce inflammation, protect the heart and brain, and improve joint health. It’s also important to note that fish oil contains higher levels of contaminants, like mercury and polychlorinated biphenyls (PCBs), than flaxseed oil does.
Flaxseed Oil Side Effects
Flaxseed oil is generally safe for most people when taken in recommended doses. However, there are some potential side effects to be aware of, including: allergic reactions, increased bleeding, decreased blood pressure, and stomach upset. It is important to speak to a doctor before taking flaxseed oil, especially if taking blood thinning medications or if pregnant or breastfeeding.
FAQs.
Q. Which is healthier almond milk or flax milk?
Both almond milk and flax milk are healthy options. Almond milk is lower in calories and fat than flax milk, but it is also lower in protein and calcium. Flax milk is higher in calcium, protein, and omega-3 fatty acids, making it a good choice for those looking to increase their intake of these nutrients.
Q. Which is better flax milk or oat milk?
The answer to this question depends on your individual needs and preferences. Flax milk is higher in omega-3 fatty acids, while oat milk is higher in fiber. Both are dairy-free and have a creamy, mild flavor. It’s best to try both and decide which works best for you.
Q. What does flaxseed oil do for a woman’s body?
Flaxseed oil is a rich source of essential fatty acids, including omega-3s and omega-6s. It has been linked to a range of health benefits, including improved heart health, better digestive health, and a reduced risk of cancer. For women, flaxseed oil may help reduce the risk of hormone-related cancers, such as breast cancer, and may also help reduce hot flashes and other menopausal symptoms. Additionally, flaxseed oil may help improve skin health and reduce inflammation. It is generally safe to take flaxseed oil every day as part of a balanced diet. However, it is important to talk to your doctor first to make sure it is suitable for you.
Q. Who should not take flaxseed oil?
People who are taking blood thinners, such as warfarin (Coumadin), should not take flaxseed oil without consulting their doctor, as it may increase the risk of bleeding. People with a history of seizure disorder or who are taking medications for seizures should also avoid flaxseed oil. Additionally, those with bleeding disorders, hormone-sensitive conditions, or who are taking medications for hormone-sensitive conditions should avoid flaxseed oil.
Q. How to choose best Flax seed oil?
When choosing a flax oil, look for a product that is cold-pressed and organic. Cold-pressed oils are made without the use of heat and are therefore more nutrient-dense than those made with heat. Additionally, organic products are free of synthetic pesticides, fertilizers, and other chemicals, making them a safer and healthier choice. Consider also looking for flax oil that is minimally processed, has not been exposed to light or oxygen, and is stored in a dark bottle to protect the oil from oxidation. Lastly, read customer reviews to find out what other people think of the product and its quality.
Q. Can flax oil reduce heart blockage?
There is no evidence to show that flax oil can reduce heart blockage. However, flax oil does contain heart-healthy omega-3 fatty acids which can help reduce inflammation and improve heart health. It is recommended to get omega-3s from a variety of sources, such as fish, nuts, and seeds, instead of relying solely on flax oil.
Q. What are the differences between flax oil and flaxseed oil?
Flax oil is a plant-based oil made from the seeds of the flax plant. It is a rich source of omega-3 fatty acids and has a nutty flavor. Flaxseed oil is a different product made from the same plant but is made by cold-pressing the seeds to extract the oil. The flaxseed oil does not have the same flavor as the flax oil, and it does not contain as much omega-3 fatty acids as the flax oil. Additionally, flaxseed oil is more shelf-stable than flax oil and does not need to be refrigerated.
Q. Can flax seed oil help reduce bad cholesterol?
Yes, flax seed oil has been found to help reduce bad cholesterol levels. A study published in the journal Lipids in Health and Disease in 2009 found that participants who consumed flax seed oil for 8 weeks had lower total cholesterol and LDL cholesterol levels than those who did not consume the oil.