Adding Flaxseed to Your Diet

Flaxseed can be purchased as flour, oil, or in seed form and can be found at your local health food store. Be sure to store it in a cool, dry place once purchased.

Milled flaxseed provides the recommended 3:1 ratio of omega-3/omega-6 essential fatty acids and is a great source of fiber.

Flaxseed can be incorporated into the diet using the seeds and oil. Flaxseed oil is commonly used in salads, and the seeds are used in yogurts and cereals. It is recommended that ground flaxseed is the most nutritionally beneficial. Typically for adults, 1-2 tablespoons of ground flaxseed or 1 tablespoon of flaxseed oil are recommended daily. When incorporated into your favorite foods, the daily requirement is easy to meet! Consuming flaxseed has no side effects when following the recommended daily amount. It is safe for pregnant women, but be sure to inform your health care provider before taking any nutrition supplements.

Here are some ways to incorporate flaxseed into your daily meal plan:

• Add a few tablespoons of flaxseed to smoothies made with fresh fruit.
• Sprinkle flaxseed over cereal or mix in with yogurt for breakfast
• Add flaxseed to salads, fish, meat or chicken dishes
• Add a cup of flaxseed when baking cookies for an added nutritional boost.
• Add a cup of flaxseed to muffins, breads, brownie and cupcake mixes.
• Add flaxseed to tomato sauce, gravies, and sauces

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