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If you haven’t tried flaxseeds yet, it’s high time you did. These tiny gems have been around for thousands of years, and today they’re prized more than ever for their powerful health benefits, nutty flavor and versatility.
Here’s why flaxseeds—whole or ground, brown or golden—are so good for you, along with some simple ways to enjoy them (try some of ourhealthy flaxseed recipes).
Flax Nutrition
As its name suggests, flaxseed is a seed, not a grain. Ground flaxseed is best for most people, as whole flaxseeds are harder to digest and most of them pass through the digestive tract.
Here is the nutritional breakdown for1 tablespoon (7 grams) of ground flaxseeds:
Flaxseeds are one of the richest plant sources of alpha-linolenic acid (ALA), a plant-based version of omega-3 fatty acids., providing 2.35 g forevery tablespoon of whole flaxseed. The amount present is more than what most adults need every day (the currentALA recommendationfor adults is between 1.1 and 1.6 g per day).
These tiny and mighty seeds also contain protein and a range of vitamins and minerals. More importantly, flaxseeds are an astonishingly rich source oflignans, a plant compound that’s loaded with disease-fighting antioxidants. In fact, flaxseeds have up to800 timesmore lignans than beans, grains, fruits, vegetables and other fiber-rich plant foods.
Small Package, Big Benefits
“These little seeds are truly amazing,” saysFrances Largeman-Roth, RDN, a nutrition and wellness expert and the author ofEating in Color. Multiple studies suggest that adding flaxseeds to your diet can boost your health in several important ways. Read on to learn about their potential benefits.
1. Aid digestion
2. Help with weight loss
Flaxseeds are also high insoluble fiber, which helps you feel full so you’re less likely to overeat. A2017 review of studiesfound that eating whole flaxseeds may help with weight loss, especially in very overweight people. In the studies, the people who lost the most were those who stayed on a flaxseed-supplemented diet for 12 weeks or longer and ate more than 30 g (not quite 4 tablespoons) of flaxseeds a day.
3. Boost heart health
4. Reduce cholesterol
While eating flaxseeds can’t replace cholesterol-lowering meds for folks who need them, somestudies, such as the one published in 2020 in theInternational Journal of Angiologynoted that consuming 50 g (about 7 tablespoons) of flaxseeds for four weeks resulted in a 9% and 18% reduction in the total cholesterol and “bad” LDL cholesterol, respectively. It is thought that the soluble fiber in flaxseeds binds cholesterol and pushes it out of the body, lowering blood cholesterol levels.
5. Lower blood pressure
6. Potentially help fight cancer
Remember lignans, those high-antioxidant compounds found in flaxseeds? They may be powerful cancer fighters, according toseveral studies—including one of more than 6,000 women in Canada that found that those who regularly ate flaxseeds were up to 18% less likely to develop breast cancer. Otherstudies suggest that flaxseed may also lower the risk of prostatecancer in men. Still, the use of flaxseeds for cancer prevention remainsdebatableas there are not enough clinical studies to prove their effectiveness.
How to Use Flaxseeds
Pictured recipe:Seeded Whole-Grain Quick Bread
“I like sprinkling whole flaxseeds over oatmeal for a nutty crunch and extra fiber, but to really unlock the benefits of the ALA, it’s better to use them ground,” says Largeman-Roth. “You can buy the seeds ground or grind them yourself in a spice grinder or coffee grinder,” she adds. Store whole or ground flaxseeds in the fridge for up to six months.
While there are no specific recommendations for the amount of flaxseed consumption for good health, most experts agree to aim to eat 1 to 2 tablespoons a day. That’s not hard to do, as they’re easy to incorporate into many dishes. Largeman-Roth suggests, “Put ground flaxseed in muffins, cookies or breads. Ground flaxseed can replace one-quarter of the flour in some baked goods.”
Here are some additional tips to easily add flaxseed into your meals and snacks:
Bottom Line
Flaxseeds are a nutrition powerhouse that offers many promising health benefits. There are countless ways to include flaxseeds as part of your diet. Experiment—flaxseeds are incredibly versatile, so try them with ourflaxseed recipesor in some of your favorite recipes. “You can even use them in meatballs!” Largeman-Roth says.
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