Consuming flax seed oil fat is a great way to get your omega-3 short chain fatty acids. And consuming ground flaxseed is better for digestion than consuming whole.
There seems to be some concern about the conversion of the short chain fatty acids found in flax into the longer chain fatty acids called EPA and DHA.
And you can learn how to boost this conversion to get the most from flax seed oil and ground flaxseed for your daily omega 3 requirements.
Flax seed oil fat and ground flaxseed contains the highest amount of the short chain fatty acids (ALA or Alpha-Linolenic Acids).
However, it still needs to be converted into the longer chained fatty acids called EPA and DHA to be of any use to your body.
Our bodies can convert ALA into EPA and DHA, but the conversion process is slow and only a certain percentage will be converted.
Anywhere from 1/2% to 15% is possible.
How much of the omega 3 short chain fatty acids will be converted depends on various factors - like your genetics and your omega 3 to omega 6 ratio.
It's important to buy high quality flax seed oil - preferably cold-pressed. Also, flax seed oil fat is prone to rancidity and keeps best in the refrigerator.
Always check the "Best Before Date" when purchasing and Never Heat or Cook with this oil! Buying a smaller amount of this oil instead of a larger amount may be a smarter move.
Also, light and oxygen will slowly break down the Omega-3 and Omega-6 fatty acids found in flax seed oil, so look for oil in a dark colored bottle.
Remember, even though flaxseed oil contains the highest amount of Omega 3 short chain fatty acids - it also contains a high amount of Omega 6 short chain fatty acids.
Whole Brown Flaxseed
You can use the traditional brown flaxseed or the more popular golden flaxseed.
The consumption of flaxseed is actually an ancient custom and this seed was eaten thousands of years ago by ancient cultures like the Egyptians.
Flaxseed is high in Fiber, Lignans, Essential Fatty Acids, B Vitamins, and Minerals like Zinc, Iron, Magnesium, Copper, and Phosphorus.
Given the choice, I would probably pick and use the older brown flaxseed over the newer version.
Flaxseed has a tough surface that needs to be penetrated or broken up in order for the properties found in flaxseed to be released.
You should buy your flaxseed whole because ground flaxseed does cost more and is much too perishable once ground.
Also, keep your whole flaxseed in the refrigerator to preserve their essential fatty acids.
To make ground flaxseed, just use a small coffee grinder or high speed blender for this quick and easy job.
1 to 2 tablespoons is considered a healthy dosage for most adults. And you can sprinkle ground flaxseed on your favorite cereal, soup, yogurt, or smoothie.
You can even try soaking and sprouting these seeds for better digestion and more nutrition.