Flaxseed and Linseed: What’s the Difference?

The only difference between flaxseeds and linseeds is in the plants themselves. Flaxseed is the taller of the two plants and has fewer branches than the linseed plant. The linseed plant has more seeds. As edibles, flax seeds and linseeds are the same things. Both are good sources of healthy fats and protein. They also provide numerous health benefits. Flaxseed oil and flaxseed meal have numerous culinary uses.

Nutritional Content

Flax seeds are low in digestible carbohydrates. These healthy seeds are made up of 18% protein. They are high in amino acids arginine and glutamine. Flaxseeds contain omega-6 fatty acids and the omega-3 fatty acid alpha-linolenic acid (ALA.) The body can’t produce ALA so it’s essential to get it from foods. Flaxseed oil is the best source of ALA. Flaxseed meal is also a good source of ALA. Two tablespoons of flaxseed fiber provide between 15 to 25% of the daily recommended amount of fiber.

Health Benefits

Expanding your recipe ingredients to include flaxseed meal and oil can be beneficial to your overall health. Flaxseed fiber and omega-3s can help maintain good cholesterol levels, help achieve good blood pressure, and boost heart health. Fiber can also aid in digestion. Adding these seeds to your diet may help improve blood sugar. Flax seed can help reduce inflammation and help reduce the pain and stiffness of arthritis. The omega-3 in these seeds may help reduce the risk of some types of cancer.

How to Use the Seeds

Flaxseed oil, meal, and flaxseeds can be included in a health-conscious diet, a heart-healthy diet, and a weight-loss diet. The powder form of the seeds can be added to smoothies. The oil can be drizzled over a salad or on top of roasted vegetables for an added nutritional boost. Flaxseed can be added to cookie, muffin, or bread recipes. The seeds can also be sprinkled over hot or cold cereal to make breakfast a more nutritious meal. Give homemade granola an extra percentage of fiber by adding these protein-packed seeds to the mix. Flaxseed powder can be used as an egg substitute in baked goods or as a healthy substitute for bread crumbs.