These seeds may be small but they are big on the health benefits they offer! Let’s explore the top 10+ health benefits of flaxseeds for your general health and well-being.
What are Flax Seeds?
Scientific name: Linum usitatissimum
Flaxseeds, also known as linseeds, are small brown or golden oil seeds that originate from the Middle East. They are one of the oldest crops cultivated on Earth.
They have gained popularity as a superfood because of their rich fiber & nutrient content including omega 3 fatty acids.
Flaxseeds aren’t just a superfood! The flaxseed plant can be used to make clothing and even paint! This is probably why the scientific name of flaxseeds literally translates to ‘very useful.’
In this article, we shall look at the nutrient profile of flaxseeds and their top health benefits!
Where to Get Flaxseeds
Spectrum Organic Whole Flaxseed, 15 Oz Bag
Spectrum Essentials Organic Ground Premium Flaxseed, 24 Oz
Where to Get Flaxseed Oil
Flaxseed Nutrient Profile
According to data from the US Department of Agriculture, just one tablespoon of flaxseeds contains:
- Calcium: 2% of the RDI (Recommended Daily Intake)
- Copper: 9% of the DV
- Fiber: 1.9 grams
- Folate: 2% of the RDI
- Iron: 2% of the RDI
- Magnesium: 7% of the RDI
- Manganese: 8% of the DV
- Omega-3 fatty acids: 1,597 mg
- Phosphorus: 4% of the RDI
- Potassium: 2% of the RDI
- Protein: 1.3 grams
- Selenium: 3% of the DV
- Thiamine: 10% of the Daily Value (DV)
- Total fat: 3 grams
- Vitamin B1: 8% of the RDI
- Vitamin B6: 2% of the DV
- Vitamin B6: 2% of the RDI
- Zinc: 3% of the DV
Below is a list of health benefits of flaxseeds, backed by scientific studies:
11 Health Benefits of Flax Seeds
1. Nutrient Rich
As you can see from the nutrient profile above, flaxseeds are very nutritious.
Just one tablespoon of the super seeds contains a beneficial amount of protein, fiber, omega 3 fatty acids and other necessary vitamins and minerals.
It has significant amounts of a B-vitamin known as thiamine that is vital for cell function and energy metabolism.
Flaxseeds are also mega rich in omega 3 fatty acids that is important for keeping your heart healthy, reducing cholesterol and promoting healthy skin & hair.
2. For Healthy Skin
One of the top health benefits of flax seeds is that it promotes glowing skin.
Research published in the Journal of Food Science and Technology notes that flaxseed was used in Ayurveda (traditional Indian medicine) to improve the skin’s elasticity, moisture levels and appearance.
According to this 2010 study published in Skin Pharmacology and Physiology, supplementation with flaxseed oil helped participants see a decrease in their skin’s sensitivity to irritation and roughness as well as an increase in smoothness and hydration.
This study shows that flax fiber has a potent wound healing effect which helps promote and maintain healthy skin.
Flaxseeds are rich in omega 3 fatty acids that maintain your skin’s structure by reducing inflammation.
Research also shows that lignans, a main compound in flaxseeds, inhibit 5 alpha-reductase, an enzyme involved in the conversion of testosterone to DHT.
This helps balance the production of androgen (male hormones) which in excess in females can lead to hormonal acne.
3. May Help Prevent Cancer
Flaxseeds contain plant compounds known as lignans that have shown to help prevent and reduce tumor growth.
Lignans have been researched for their potent cancer-fighting properties.
Remarkably, flaxseeds contain as much as 800 times more lignans than any other food.
This 2018 study looks at the effect of flaxseed in breast cancer. It links flaxseed intake with a lower risk of breast cancer, especially in postmenopausal women.
The study notes that one of the main components of flaxseed is lignans, of which 95% are made of the predominant secoisolariciresinol diglucoside (SDG). SDG is converted into enterolactone and enterodiol, both with antiestrogen activity and structurally similar to estrogen, making them able to bind to cell receptors, decreasing cell growth.
Other studies such as this one, this one, this one and this one show that flaxseed helps protect against colorectal, skin, blood and lung cancer.
4. Good for Weight Loss
One of the most popular health benefits of flaxseeds is their purported weight loss properties.
Flaxseeds are good weight loss foods because of their high fiber content. Eating flaxseeds helps you feel full for longer and prevents overeating.
This helps you cut calories and reduce cravings.
Fiber also helps move things along in your intestines which helps remove waste stuck in the colon that could be hindering your weight loss journey.
Flaxseed weight loss drink:
What you need
- 1 teaspoon ground flaxseed (where to get it)
- ½ lemon
- 8 oz hot water
Directions
Add juice from ½ lemon, 1 tsp ground flaxseed and 8 oz of hot water in a glass. Mix up and drink slowly. It is best drunk in the early morning or before meals.
5. Helps Stabilize Blood Sugar
Flaxseeds are a good option to add to your diet if you have type 2 diabetes.
This is because it may stabilize blood sugar levels.
Research shows that flaxseed may help decrease blood sugar and prevent insulin resistance.
The soluble fiber in flaxseeds is what gives it a blood sugar decreasing effect. Soluble fiber slows digestion which prevent blood sugar spikes by slowing the absorption of sugar in the blood.
6. Lowers Cholesterol Levels
Another health benefit of flax seeds is that it may also help lower cholesterol.
This is because it contains a lot of soluble fiber which feeds healthy probiotic bacteria found in the gut as well as helps removes LDL (bad) cholesterol from the body.
A 2015 study conducted on people with peripheral artery disease found that eating 4 tablespoons or 30 grams of milled or ground flaxseeds daily decreased levels of LDL or bad cholesterol by 15%.
Research suggests that flaxseed may be good for reducing high cholesterol because of the fiber in it that binds to bile salts before they are excreted by the body. To replace the lost bile salts, cholesterol is extracted from the blood into the liver, resulting in lower cholesterol levels.
7. Good for Gut Health
If you have IBS or any gut issue, flaxseeds may help you!
Each tiny seed is packed with fiber to promote regular bowel movements and improve overall gastrointestinal health.
According to the US Department of Agriculture, one tablespoon of ground flaxseed contains 2 grams of fiber which is 5% daily Recommended Daily Intake (RDI) for men and 8% of the RDI for women.
Flaxseeds are also hailed as gut friendly foods because they contain both soluble and insoluble fiber, which are both beneficial for gut bacteria.
Soluble fiber absorbs water in the intestine and slows digestion, which helps regulate blood sugar levels and decrease cholesterol. Insoluble fiber adds bulk to the stool, which helps prevent constipation by promoting bowel regularity.
8. May Reduce High Blood Pressure
Flaxseed is also known to reduce high blood pressure.
This is helpful for those who suffer from high blood pressure.
A 2021 study carried out on 112 patients in the age group 35-70 years were divided into two groups: one taking flaxseed supplementation (4 tablespoons) and the other a placebo.
The findings of the study showed that flaxseed can be effective in reducing blood pressure, total cholesterol, and body mass index in hypertensive patients in a twelve-week period
9. Anti-Inflammatory
One of the major causes of disease is too much inflammation in the body.
Research shows that flaxseed is a rich source of omega-3 fatty acid, alpha linolenic acid, the lignan secoisolariciresinol diglucoside and fiber.
These compounds have powerful anti-inflammatory action, anti-oxidative capacity and lipid modulating properties.
Just two tablespoons of ground flaxseed contain more than 140% daily value of the inflammation-reducing omega-3 fatty acids that help reduce inflammation associated with many health conditions including arthritis, acne, and more.
10. Boosts Hair Growth
Flaxseeds are definitely a beauty superfood! Not only are they good for healthy skin but also for strong long and thick hair!
The secret of its hair growth boosting properties lies in its nutrient content.
Flaxseed contains omega 3 fatty acids in form of Alpha Linoleic Acid (ALA). This plant based omega 3 is good for fighting inflammation throughout the body including on the scalp, which helps promote a healthy scalp hence boosting hair growth.
The amount of Vitamin E in flaxseeds also promotes scalp health which in turn makes it a good environment for the production of longer, stronger and thicker hair strands.
11. Reduces Hot Flashes in Menopause
Recent research shows that flaxseeds may be beneficial for reducing hot flashes in menopausal women.
A 2007 study was carried out on menopausal women who had 14 hot flashes per week for at least one month. The study reported that 40 grams of ground flaxseed mixed into cereal, juice, or yogurt twice a day cut their hot flashes by 50%.
The study noted that the intensity of their hot flashes dropped by 57%.
The study also found out that the women experienced a difference after taking the daily flaxseed for just one week and achieved the maximum benefit within two weeks.
Ways to Use Flaxseeds in your Diet
There are many ways to use this superfood in your diet. Flaxseeds are best taken ground and in roasted form to maximize their absorption, efficacy and nutrient content.
Here are some ways to eat flaxseeds:
- Add 1 tablespoon of ground flaxseed into oatmeal, cereal, chia pudding, cereal, milkshakes and smoothies to make them creamy and nutritious.
- Use 1 tbsp of ground flaxseed for 1 egg as an egg replacement in pancakes.
- Sprinkle roasted whole flaxseeds to raw vegetable salads.
- You can use ¼ cup of ground flaxseed in bread recipes.
- Add 1 tbsp of whole roasted flaxseeds to guacamole, yogurt and smoothie bowls for that added crunch.
- Try this vinaigrette recipe: 1 tbsp Dijon mustard, 1 tbsp vinegar and 3 tbsp of flaxseed oil.
- Make stir fry vegetables with equal parts flaxseed and olive oils.
- Replace ¼ to ½ of the oil or butter in baking recipes with flaxseed oil.
- Toss ½ pound of cooked pasta with 2 tbsp of flaxseed oil.
- Mix 1 tablespoon of ground flaxseed into tuna, chicken, potato, avocado and egg salads.
I hope you gained information from this article, ’10 Fantastic Health Benefits of Flax Seeds.’ Thanks for reading!
Leave a Reply