Does Flaxseed Go Bad? Storage Tips and Signs of Spoilage

An Overview of Flaxseed

Flaxseed, also known as linseed, is a nutritious food that has been cultivated since ancient times. The small, brown seeds come from the flax plant (Linum usitatissimum) which has been grown for its fiber and oil-rich seeds. Flaxseed can be consumed whole, ground, or as flaxseed oil.

Flaxseed provides a wide array of nutrients including healthy fats, antioxidants, minerals, fiber and protein. It has been associated with numerous health benefits when incorporated into a balanced diet. However, there are also some potential side effects to be aware of when eating flaxseed.

Flaxseed Nutrition Facts

Some key nutrients found in 2 tablespoons (20 grams) of flaxseed include:

• Calories: 80
• Protein: 3g
• Carbs: 4g
• Fiber: 4g
• Fat: 5g
• Omega-3 fatty acids: 2.5g
• Manganese: 18% DV
• Thiamine: 14% DV
• Magnesium: 12% DV
• Phosphorus: 10% DV

Flaxseed is especially high in heart-healthy alpha-linolenic acid (ALA), an omega-3 fatty acid. It contains over 100 times more ALA than other seeds.

Potential Health Benefits of Flaxseed

Regularly eating flaxseed may provide the following benefits:

1. Rich in Nutrients and Fiber

Flaxseed contains protein, antioxidants, soluble fiber, minerals, and essential fatty acids like ALA. The fiber helps regulate digestion and cholesterol levels.

2. May Support Heart Health

The ALA, fiber and antioxidants in flaxseed can help reduce blood pressure and LDL cholesterol. This may lower risks for heart disease and stroke.

3. Contains Anti-Cancer Compounds

Flaxseed is high in lignans, which have antioxidant properties and may suppress tumor growth. More research is needed on cancer prevention.

4. May Benefit Blood Sugar

The soluble fiber in flaxseed can help improve insulin sensitivity and may reduce blood sugar levels. More studies are needed on effects for diabetes.

5. Promotes Regularity

Flaxseed is a natural laxative due to its fiber content. It helps promote regular bowel movements and prevent constipation.

6. Improves Skin and Hair

The ALA fats in flaxseed nourish skin and hair. Some find it reduces dryness, flakiness, and dermatitis when applied topically.

How to Select and Store Flaxseed

When buying flaxseed, look for:

• Whole, golden or brown seeds
• Packages labeled 100% pure
• No signs of moisture or spoilage
• Stores in the refrigerated section

Look for a use-by date and avoid bags that seem excessively dried out. The seeds should not be mushy or crumbly.

Flaxseed Storage Tips

• Store in an airtight container in the fridge
• Use within 12 months for best freshness
• Grind just before use
• Buy smaller amounts if not consumed often

Whole flaxseed stays fresh longer than pre-ground flax. Only grind what you will use within a few days.

Does Flaxseed Go Bad?

Flaxseed can eventually go bad, especially if not stored properly. Signs that flaxseed has spoiled include:

• Unpleasant, bitter, or sour smell
• Change in color - wet, dark, or mushy
• Moldy, slimy, or sticky texture
• Rancid taste when eaten

The high fat content makes flaxseed more prone to rancidity. Storing in the refrigerator or freezer extends shelf life. Discard any flaxseed that smells or tastes unpleasant.

How Long Does Flaxseed Last?

When properly stored, flaxseed lasts for:

• 6-12 months past expiration date in the fridge
• 1-2 years in the freezer
• 2-3 months at room temperature

Whole flaxseeds keep longer than ground. Pre-ground flax meal should be used within 2-3 months. Check for signs of spoilage before eating expired flaxseed.

Tips for Adding Flaxseed to Your Diet

There are many ways to enjoy flaxseed such as:

• Sprinkling on yogurt, oatmeal, or salads
• Adding to smoothies, juices, or protein shakes
• Mixing into cookie, muffin, or bread batters
• Stirring into water to create an egg replacement

Aim for 1-2 tablespoons of ground flax daily. Drink plenty of water to aid digestion. Be sure to chew seeds thoroughly or grind before eating.

Flaxseed Recipe Ideas

• Chia flaxseed pudding - With coconut or almond milk
• Berry flaxseed muffins - Add to batter before baking
• Vegetable or chicken soup - Mix in 1 tbsp ground flax
• Fruit smoothies - Blend with yogurt, juice, and frozen fruit
• Overnight oats - Top with flaxseeds before refrigerating

Get creative adding flax into dips, dressings, baked goods, breakfast cereals and more. Always drink water afterward.

Side Effects and Precautions

While generally safe when consumed in moderation, some potential side effects to be aware of include:

• Digestive upset - Gas, bloating, diarrhea
• Allergic reaction - Seek help if short of breath
• Hormone disruption - May impact estrogen levels
• Drug interactions - With blood thinners, NSAIDs, etc.
• Cyanide poisoning - If eaten raw in large amounts

Check with your doctor before eating flaxseed if pregnant, breastfeeding, taking any medications, or have a health condition.

Tips to Avoid Side Effects

• Drink plenty of water - 8 cups per day minimum
• Start with 1 teaspoon daily
• Increase slowly over 2-3 weeks
• Grind flaxseed before eating
• Chew thoroughly and drink during the day

Consuming too much too quickly before the body adjusts can lead to constipation or diarrhea. Work up to 1-2 tablespoons over time.

Whole vs. Ground Flaxseed

Flaxseed can be eaten whole or ground. Here is the difference:

• Whole - Contains more healthy fats and retains antioxidants better. But they pass through undigested, unless thoroughly chewed.
• Ground - More easily absorbed and digestible. But goes rancid faster due to more exposed surface area.

For the nutritional benefits, it’s ideal to grind your own flaxseed as needed. Pre-ground flax is more prone to oxidation.

How to Grind Flaxseed

Methods to grind flaxseed include:

• Small coffee or spice grinder
• Blenders or food processors
• Mortar and pestle
• Flaxseed grinders

Grind a small batch at a time to preserve freshness. Store excess in an airtight container in the fridge or freezer.

Flaxseed vs. Chia Seeds

Flax and chia seeds share similarities but also have key differences:

• Fiber - Both are high in fiber, aiding digestion
• Omega-3s - Flax is richer in ALA
• Protein - Chia has more protein per ounce
• Texture - Chia seeds are smaller with a crunchier bite
• Absorption - Chia does not need grinding to be digestible

Both edible seeds provide fiber, protein, and antioxidants. Flaxseeds must be ground for the body to fully benefit.

Ways to Use Flax and Chia Together

You can incorporate both flax and chia for a nutritional boost by:

• Adding to oats, yogurt, cereals, salads
• Mixing into smoothies, juices, nut milks
• Combining into dressings, dips, spreads
• Baking into muffins, breads, energy bars

Flax and chia generally have complementary nutrition profiles. Alternate between seeds or use together for a spectrum of benefits.

The Bottom Line

Flaxseed provides essential omega-3 fatty acids, fiber, antioxidants, and other nutrients that may help reduce heart disease risks, regulate digestion, and balance hormones. Unopened flaxseed stored in the fridge can last 6-12 months past expiration.

For optimal nutrition, grind flaxseed as needed and consume 1-2 tablespoons daily with plenty of water. Start with small doses and slowly increase intake to avoid potential digestive side effects. Add flaxseed into smoothies, oatmeal, salads, baking recipes and more.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.