Brown vs. golden seeds: Which are better?
Brown flax seeds are more nutritious than golden ones.
They contain higher amounts of protein, fiber, iron, magnesium, zinc, phosphorus, calcium, potassium, vitamin B6, folate, niacin, riboflavin, thiamine, pantothenic acid, copper, manganese, selenium, molybdenum, iodine, and vitamins A and E.
But, golden flax seeds have fewer lignans, omega-3 fatty acids, and phytosterols.
The golden seeds are in weight management, and it has a high level of antioxidants.
So, which one is better to use for cooking or baking?
The golden flaxseed oil contains about 75% linoleic acid (LA) and 13% alpha-linolenic acid (ALA).
It also contains a small amount of oleic acid (OA), palmitic acid (PA), stearic acid (SA), myristic acid (MA), and arachidonic acid (AA).
For cooking purposes, brown flaxseeds are much better because they are easier to digest and absorb.
Yet, if you want to make your salad dressing, then golden flaxseed would be the best choice.
Golden flaxseed oil can be an alternative to olive oil. It’s suitable for salads, bread, pasta, and cookies.
Golden flaxseed oil is rich in ALA, which helps reduce cholesterol levels and prevents heart disease.
The benefits of brown flaxseed
Brown flaxseeds are rich in omega-3 fatty acids, fiber, protein, vitamins, minerals, antioxidants, and lignans.
They also contain phytosterols, which help lower cholesterol levels.
The brown varieties have the largest cultivator and dietary fiber content.
There are many health benefits of using brown flaxseeds. They include:
1. Reducing the risk of cancer
2. Improving digestion
3. Lowers blood pressure
4. Improves brain function
5. Weight loss
6. 6gm of protein content
The concentration of antioxidants found in this brown form of flaxseed is much greater than that of the golden variety.
The antioxidant activity of brown flaxseeds is three times greater than that of golden flaxseeds.
It means that brown flaxseeds provide more protection against free radicals and oxidative.
The benefits of golden flax seeds
The golden flax seed is popular in health food stores and food preparations.
- They are well-considered to be a good source of Omega-3 fatty acids.
- They are also known to improve memory and cognitive functions.
- It has a nuttier taste and has full of nutritional benefits.
- The golden flax seeds are also beneficial for people with arthritis.
- They are rich in lignans and antioxidants, which may help prevent osteoporosis.
- The golden flours are also rich in fiber, making them very useful for weight loss.
Besides these benefits, golden flax seeds are rich in antioxidants and other nutritional content such as beta-carotene, Vitamin C, and Vitamin E.
These antioxidants protect our bodies from harmful substances.
They also help maintain healthy skin, hair, and nails.
Golden flaxseed for heart disease
According to research, eating flaxseed may reduce the risk of coronary artery disease.
Studies have shown that regular consumption of flaxseed could lower LDL levels by up to 20%.
Flaxseed is also effective in reducing triglycerides and total cholesterol.
People who consume flaxseed daily experience less inflammation in their arteries.
Furthermore, they tend to have fewer cardiovascular problems.
How to cook with golden flax seeds?
You can add golden flax seeds to any dish. They are easy to grind.
Add one tablespoon of golden flax seeds into a blender. Add two tablespoons of water and blend until smooth.
Or, you can soak the golden flax seeds overnight before grinding. It will increase their absorption rate.
If you don’t like the flavor of golden flax seeds, try adding them to your favorite dishes.
They are great for salads, soups, muffins, pancakes, and other baked goods.
You can use a coffee grinder or mortar and pestle to grind the golden flax seeds.
Avoid using a blender because it might cause the oil to separate.
Flaxseed oil nutrition
The oil content of golden flaxseed is around 30%. When compared to other oils, it contains less saturated fats.
It also contains high amounts of monounsaturated fats, better for your body.
Fifty-one percent of oil extracted from golden flaxseed is ALA (alpha-linolenic acid).
ALA is a type of unsaturated fat that improves cardiovascular health. It lowers bad cholesterol and increases good cholesterol.
Weight and calorie content of flaxseed per specific measurement
For dietary sources of flaxseed, one ounce of ground flaxseed provides about 15 grams of protein, 11 grams of carbohydrates, and 7 grams of fiber.
One cup of golden flaxseed provides approximately 100 calories.
The recommended daily intake of flaxseed is two ounces or 50 grams.
How many grams of flaxseed can you eat?
The amount depends on your size.
A small person can eat three tablespoons of whole flaxseeds, while a significant person can eat five tablespoons.
But, if you want to get more nutrients, you should opt for the ground version.
This way, you’ll enjoy all the benefits of golden flaxseed without having to worry about how much you’re consuming.
The final verdict
These seeds are both healthy and delicious. They contain lots of vitamins, minerals, and essential fatty acids.
They are excellent for your health.