Flax seeds are nutrient dense, yet their hard outer shells can be tough to digest. Grinding flax seeds breaks down the shells, allowing your body to access and use the omega-3 fatty acids, fibre, and lignans they contain. Here’s why crushing flax seeds is useful:
Enhanced Nutrient Absorption: The outer shell of flax seeds can inhibit the absorption of important nutrients. Grinding the seeds increases your body’s ability to access and absorb these nutrients.
Improved Digestive Health: Ground flax seeds include both soluble and insoluble fibre, which promotes digestion and prevents constipation.
Diet Versatility: Ground flax seeds can be simply added to a variety of foods, providing health advantages without drastically affecting the taste.
How To Grind Flax Seeds
Tools You Can Use:
The coffee grinder is one of the most effective equipment for crushing flax seeds. A coffee grinder can swiftly reduce the seeds to a fine powder.
A high-powered blender can be used to crush flax seeds. Use the smallest blender cup available to keep the seeds concentrated and produce a finer grind.
Food Processor: While not as effective as a coffee grinder or blender, a food processor can be useful for grinding a larger quantity of seeds.
A mortar and pestle can be employed by people who prefer a manual procedure or do not ground flax seeds on a regular basis. This method needs more effort and may not result in as fine a grind.
Steps for Grinding Flax Seeds:
- Measure the Flax Seeds: Begin with the amount you intend to use immediately, as pulverised flax seeds spoil faster than intact seeds.
- Grind the Seeds: Place the measured flax seeds into your preferred grinder. Pulse or grind until you get your desired consistency. For most dietary applications, a finely milled texture is recommended.
- Storage: If you grind a large batch, place the ground flax seeds in an airtight container in the refrigerator or freezer to keep them fresh and prevent them from getting rancid.
Tips for using ground flax seeds
- Immediate Use: To maximise the nutritional benefits of flax seeds, grind them just before using them.
- Ground flax seeds can be used to oatmeal, smoothies, yoghurt, baked products such as bread and cookies or sprinkled on salads for a nutty flavour and nutritious boost.
- Dosage: To reap health advantages, ingest around 1-2 teaspoons of powdered flax seeds each day.
Conclusion
Grinding flax seeds is a simple action that can significantly improve your nutritional intake. You can improve the health advantages of flax seeds by grinding them before eating them, particularly in terms of digestive health and nutrient absorption. With a variety of grinding instruments available, you can simply incorporate this process into your daily routine, allowing you to live a healthier lifestyle.
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