Flaxseed and Flaxseed Oil: How to Use and Store Them
Flaxseed offers omega-3 fatty acids and fibre. Here's how to use whole and ground flaxseed, plus cold-pressed flaxseed oil, in your kitchen and how to store them properly.
Flaxseed is packed with valuable nutrients, including polyunsaturated fats (omega-3 fatty acids) and a good amount of fibre.
Whole and Ground Flaxseed
You can use whole or ground flaxseed, as well as cold-pressed flaxseed oil. For the best quality, look for organic. Whole and ground seeds work well in muesli, yoghurt and baking. Once flaxseed is ground, it becomes more sensitive, particularly to heat.
A few tips for ground flaxseed:
- store in a cool, dark place
- when baking, keep the oven below 150°C (300°F)
- it's a good source of fibre and can be part of a balanced diet
Cold-Pressed Flaxseed Oil
Cold-pressed flaxseed oil is a great way to top up your daily omega-3 intake. Many people enjoy it on its own, stirred into yoghurt or quark, or whisked into salad dressings. The key is to always use it cold.
A few tips for flaxseed oil:
- go for cold-pressed organic quality where possible
- store it cool, ideally buying it from the fridge section in shops
- keep it out of direct light
- only use it cold, for example in yoghurt, salad dressings or on its own
- it turns rancid and oxidises quickly, so use it up promptly (around 6 weeks after opening)
- it's very rich in omega-3 fatty acids
Frequently asked questions
How do I use ground flaxseed?
Ground flaxseed works well in muesli, yoghurt and baked goods. It's sensitive to heat, so store it cool and dark, and keep the oven below 150°C (300°F) when baking.
How should I store and use flaxseed oil?
Keep flaxseed oil cool and away from light, ideally buying it from the fridge section. Use it only cold, for example in yoghurt, quark or salad dressings, and use it up within about 6 weeks of opening since it turns rancid quickly.
Why choose organic flaxseed and flaxseed oil?
For the best quality, it's worth looking for cold-pressed, organic flaxseed and flaxseed oil.
Note: This article is for general information only. It does not constitute medical advice and is no substitute for diagnosis or treatment by doctors or qualified nutrition professionals. If you have any health concerns, please see your doctor.