Flax seeds can be eaten directly or after grinding. They have the effects of supplementing dietary fiber, improving blood lipids, and anti-oxidation. The correct way to eat flax seeds mainly includes chewing directly, eating after low-temperature baking, powdering and brewing, making pastries, and pairing with yogurt. Its effects include regulating gastrointestinal function, lowering cholesterol, relieving constipation, protecting cardiovascular system, and delaying aging.
1. Chewing directly
Whole flax seeds can be chewed and eaten directly, but they need to be chewed thoroughly to promote digestion and absorption. Flax seeds with hard shells may affect the release of nutrients and are suitable for people with good gastrointestinal function. The daily intake should be controlled at 10-15 grams. Excessive intake may cause abdominal distension.
2. Low-temperature baking
Flax seeds have a stronger aroma after low-temperature baking and can be sprinkled on salads or staple foods. The temperature needs to be controlled below 120℃ to avoid high temperature destroying the α-linolenic acid in flax seeds. Sealing after baking can extend the shelf life. It is recommended to consume it within two weeks.
3. Powder brewing
Flax seeds ground into powder are easier to be absorbed by the human body and can be brewed with warm water or milk. Freshly ground and eaten can retain nutrients to the maximum extent and avoid oxidation and ineffectiveness. Flax seed powder can be added to porridge or soup, which is suitable for people with weak digestive function.
4. Making cakes
Flax seed powder can replace part of the flour to make bread, biscuits and other baked goods. Pairing with whole wheat flour can increase the dietary fiber content, but it should be noted that the high-temperature baking time should not be too long. The recommended amount is 10%-15% of the total flour to maintain the taste.
5. Pairing with yogurt
Flax seeds mixed with sugar-free yogurt can promote the proliferation of probiotics and improve the balance of intestinal flora. It is recommended to soak the seeds for 30 minutes before eating to soften the seeds, which is more conducive to nutrient release. This combination is suitable for people with lactose intolerance to supplement high-quality protein.
