Black Seed vs. Flaxseed

Black Seed vs. Flaxseed

If you're up to date on the latest and greatest superfoods, you're likely familiar with flaxseed. However, black seed is one seed rising to the top of the health food list that many are not familiar with. Black seed and flaxseed share several benefits, leaving people wondering which is better for you. The truth is that each of these seeds is valuable in its own way, and knowing which to add to your diet depends on your unique health requirements. Keep scrolling to learn more about the difference between black seed vs. flaxseed and the benefits of each. In this article, we'll discuss everything there is to know about these two superfoods and their many uses.

Black Seed

If you've read this far and are still asking, "what is black seed?" We're here to help. Black seeds, also known as black caraway, black cumin, kalonji and black onion seed, come from a Nigella Sativa plant. This plant is commonly grown in Eastern Europe, the Middle East and Western Asia, and its seeds have been harvested for centuries. Black seeds and black seed oil are used to make various foods, liquors, spice blends and confectionery treats. They're also a highly praised ingredient in mythology unique to Indian and Arab culture. Overflowing with health benefits, many people consider black seed a natural medicine and use it to fight off specific health issues.

Eating Black Seed

Black seeds can be eaten raw or toasted and taste delicious in several recipes. Sprinkle black seeds onto your morning toast or oatmeal, or add them to savory soups like this Farro Soup. These seeds work well with hearty dishes like pasta and stir fry, and taste great when added to seasoning mixes.

What Is Black Seed Oil?

Black Seed Oil Black seed oil is made from pressed black seeds and has a much stronger taste than the seeds themselves. Therefore, black seed oil is typically consumed as a supplement and taken orally by the spoonful. Very few recipes use black seed oil due to its strong and bitter taste.

Black Seed Health Benefits

Black seeds have an excellent nutritional profile. They are rich in essential fatty acids and have a potent vitamin and mineral profile. However, of all the health benefits that black seeds offer, their role in maintaining a healthy immune system is the most recognized. To help you learn more about this superseed, we've rounded up a few of its most promising benefits.

Promotes Good Sleep

Consuming black seeds regularly could be the path to better sleep. When eaten, black seeds work with your body to increase the tryptophan levels in the brain. Healthy levels of tryptophan are required to synthesize serotonin and melatoninthe two hormones that regulate sleep. So just a tiny amount of black seed could help eradicate sleep disturbances and make your nights much more restful.

Overflowing with Antioxidants

Black seeds are overflowing with powerful antioxidants that protect your body from free radicals that can result in cell damage. Thymoquinone (TQ) is one of the main compounds found in black seeds and black seed oil and is considered one of the most potent antioxidants. So add a spoonful of black seeds to your next soup or sprinkle them over your favorite salad recipe. Your body is sure to thank you for it.

Immune System

We mentioned that black seeds helped promote a healthier immune system, but how does it work? Black seeds are a wonderful source of essential nutrients like fatty acids, protein, carbohydrates, vitamins and minerals. When added to your weekly meals, black seed can help increase energy levels, aid digestion and boost your immune system response.

Flaxseed

Now that you know more about black seed, let's talk about flaxseed. Flaxseed, also known as linseed, is harvested from the flax plantLinum usitatssimun. A plant that grows nearly two feet tall, it dates back as far as 30,000 years ago and has been grown as a steady crop in Egypt, China, Switzerland and Syria. When first discovered, the flax plant was used to create materials like linen and rope. However, there are also many benefits of eating this plant, which is now widely grown for the seeds. flax crackers

Eating Flaxseed

Flaxseeds have a mildly nutty flavor delicious in sweet and savory dishes. These nutritious seeds can be eaten whole, ground into flax meal, or pressed to release flaxseed oil. Like black seed, flax seed is a common ingredient in bread and cereals. However, it's also used in baked good recipes, dressings and toppings. Additionally, because flax is overflowing with nutritional benefits, it can also be used as a supplement by individuals looking to meet their dietary needs.

Flaxseed Benefits

Wondering how such a small seed can be so nutritious? From heart health to regulating blood sugar, let's dive into a few of flaxseed's most rewarding health benefits.

Digestive Health

Flaxseed's high fiber content can work wonders for your digestive health. When consumed, fiber works with your body to help add bulk to stools, keep you fuller for longer, and provide food for healthy gut bacteria. Eating fiber-rich diet is an excellent way to boost overall digestive health.

Healthy Fats

Flaxseed is an excellent source of healthy fatsspecifically alpha-linolenic acid. Alpha-linolenic acid, or ALA, is a type of omega-3 fatty acid vital for heart health, mood regulation and your brain. It's found mainly in plant-based foods and must be obtained through your diet since your body does not produce it on its own.

Nutrient-Rich

There are two types of flaxseed: brown flaxseed and golden flaxseed, and both are overflowing with nutrients. With just one serving of flaxseed, you'll receive a healthy amount of protein, fiber, omega-3 fatty acids and essential vitamins and minerals.

One Serving of our Bob's Red Mill Golden Flaxseed Contains

Serving Size 3 Tbsp Calories 170 Total Fat 11g Saturated Fat 1g Trans Fat 0g Polyunsaturated Fat 7g Monounsaturated Fat 2.5g Cholesterol 0mg Sodium 10mg Total Carbohydrate 10g Dietary Fiber 8g Total Sugars 0g Protein 6g Vitamin D 0mcg Calcium 56mg Iron 2mg Potassium 269mg Yogurt with blueberries, raspberries, blackberries, flax seeds in a clay bowl

Black Seed vs. Flaxseed

While black seed and flaxseed are both beneficial additions to your diet, flaxseed undoubtedly takes the prize when it comes to nutrition. Here's a glance at how the nutrients in these two seeds compare.

Protein

Flaxseed is a high-protein food that can be worked into several meals and snacks. Enjoy a flaxseed-based recipe like this Vanilla Seed High Protein Granola after a challenging workout, or satisfy your nightly cravings with this Gluten Free Pumpkin Bread with Flaxseed and Pepitas. No matter how you enjoy flaxseed, it's sure to be full of protein. On the other hand, black seed does not contain any protein and is not the preferred option for those looking to add more of this nutrient to their diet.

Fiber

When comparing the fiber content of flaxseed vs. black seed, flaxseed has higher amounts. In fact, just one serving of our golden flaxseed offers 8 g of fiber, making it an excellent source of this nutrient. On the other hand, while black seed does offer some fiber in its nutrient profile, it's a small amount.

Healthy Fats

Flaxseed is full of healthy unsaturated fats vital to heart and brain health. The omega-3 fatty acids found in flaxseed are just one of the many reasons this seed has been deemed a superfood. Black seed also contains high amounts of omega-3s and, when taken as a supplement, has several benefits.

Antioxidants

Both flaxseed and black seed are full of antioxidantsmolecules that fight free radicals in your body. Eating a diet rich in antioxidants can help prevent illness and disease. Antioxidants also play a crucial role in extending a food's shelf life. black seed oil

Conclusion: Which is Better, Black Seed or Flaxseed?

Both flaxseed and black seed provide several health benefits, and determining which to incorporate into your diet depends on your unique nutritional needs. Flaxseed can be eaten whole or ground and makes an excellent addition to all sorts of recipes ranging from baked foods to sauces and dips. On the other hand, black seed is most often used as a supplement and plays a crucial role in immune system health and sleep. Black seed is rarely added to recipes and instead consumed as oil by the spoonful. Review the benefits of each above to determine which of these two seeds best suits your needs. Whether you choose to include one or both of them in your diet, we're confident you'll love the benefits. Searching for more ways that you can incorporate flaxseed into your meals? Check out our online recipe book to discover a handful of delicious flax-based recipes. From the Bob's Red Mill family to yours, have a healthy and happy day!  
Bob's Red Mill
July 24 2022

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