Whether you eat them raw, toasted, baked, ground or any other way, flax seeds provide a host of powerful nutritional benefits. Add them to your smoothie, cereal, yogurt or baked goods for some added fiber and healthy fats.
Raw flax seeds do contain traces of cadmium and cyanide, which can cause stomach upset for some people. Find out more about the nutrition breakdown of flax seeds by using acalorie counter.
Tip
Flax seeds — a good source of fiber and healthy fats — can be eaten in various forms, including toasted, baked and ground. Consuming them raw is generally safe, but can lead to stomach upset for some people.
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In addition to being a strong source of essential fatty acids, otherwise known as omega-3s, flax seeds are high in fiber and lignans, phytochemicals that may boost the immune system and cut risks of disease. TheNational Center for Complementary and Integrative Healthreports that flax seeds may improve digestive health, reduce inflammation, help lower your cholesterol level and reduce the risk of heart disease, but more research is needed to confirm these benefits.
Eating them ground up can enhance the health benefits of flax seeds. According to梅奥诊所，whole flax seeds can pass through your digestive system undigested, meaning you miss out on its nutritional benefits. Ground flax seed is digested much more easily.
Flax Seed Nutrition Facts
美国农业部并未指出原始和烤法或烤法种子之间的任何营养差异。一汤匙地面种子具有37卡路里，1克蛋白质，3克脂肪，2克碳水化合物，2克纤维，微量糖，2克钠和无胆固醇。USDA.它相对较高的纤维含量和低热量计数使原始的，地球种子成为减肥计划的明智选择，因为纤维是一种营养素，可以帮助您感到满足并长时间保持饱满。
You must eat flax seeds ground to most effectively absorb their omega-3 fatty acids and other primary nutrients. However, it's typically fine to eat the seeds raw. After buying raw seeds, grind small amounts in a coffee grinder, in a spice grinder or with a mortar and pestle before you eat them. The high amounts of oil in raw flax mean that the seeds can go rancid, especially after they're ground, so it's helpful to store them in the fridge. Sprinkle raw, ground flax seeds on cereal or granola, bake them into cookies and bars, or eat them as a salad topping.
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Consider the Toxins
根据_发表的2014年9月的一篇文章食品科学技术杂志，f_lax seed does contain cyanogenic glycosides and linamarin, which are plant toxins. The article points out that the processing of flax seeds reduces potential risks associated with poisoning. Heating the seeds also removes most of these toxins. However, the article also points out that that toxin levels in flax seed are less than those in smoking tobacco.
The National Center for Complementary and Integrative Health also advises that flax seed should not be consumed raw due to the possibility of it containing toxins.