Emerging as a superfood today, flax seeds have been known to have health-protective properties for centuries.
Several scientific research points to the health benefits flax seeds can provide. So here are top 10 science-backed health benefits of flax seeds.
1. Flax seeds are rich in nutrients
Flax seeds are grown since the beginning of civilization; they are indeed one of the oldest crops on the planet.
There are two types of flax seeds, which are equally nutritious—golden and brown.
Flax seeds are rich in nutrients. A single tablespoon harbors a decent amount of omega-3 fatty acids and fiber, on top of being an excellent source of some vitamins and minerals.
One tablespoon (7 grams) of ground flax seeds provide the following:
Calories: 37
Carbs: 2 grams
Fiber: 1.9 grams
Protein: 1.3 grams
Total fat: 3 grams
Saturated fat: 0.3 grams
Polyunsaturated fat: 2.0 grams
Monounsaturated fat: 0.5 grams
Calcium: 2% of the RDI
Folate: 2% of the RDI
Iron: 2% of the RDI
Magnesium: 7% of the RDI
Omega-3 fatty acids: 1,597 mg
Phosphorus: 4% of the RDI
Potassium: 2% of the RDI
Vitamin B1: 8% of the RDI
Vitamin B6: 2% of the RDI
Interestingly, health benefits of flax seeds are mainly attributed to the fiber, lignans, and omega-3 fatty acids they provide.
2. They are packed with lignans, which may help reduce the risk of cancer and improve health
Flax seeds are packed with plant compounds called lignans, which have estrogen and antioxidant properties—factors that may help reduce the risk of cancer and improve health.
Compared to other plant foods, flax seeds carry up to 800 times more lignans.
Those who consume flax seeds have been shown in observational studies to have a reduced risk of breast cancer, mainly postmenopausal women.
Flax seeds benefit not only women but also men.
In fact, those who were administered with 30 grams of flax seeds per day while eating a low-fat diet have been shown in a small study in 15 men to have reduced levels of a prostate cancer marker. This suggests a lower risk of prostate cancer.
In addition, flax seeds have been demonstrated in animal studies to potentially prevent skin and colon cancers. However, further human research is necessary to confirm this.
3. They are rich in omega-3 fats
Flax seeds can be your excellent source of omega-3 fats, especially if you don’t eat fish or you are a vegetarian. They are loaded with alpha-linolenic acid (ALA).
ALA is an essential fatty acid that you can only get through your diet because your body cannot produce them.
ALA in flax seeds has been shown in animal studies to reduce tumor growth, reduce inflammation in the arteries, and prevent cholesterol from being deposited in the blood vessels of the heart.
Those who ate more ALA have been found in a Costa Rican study involving 3,638 people to have a lower risk of heart attack compared to those who consumed less.
In addition, a large review of 27 studies has linked ALA to 14% reduced risk of heart disease.
Moreover, ALA has been linked to a reduced risk of stroke in numerous studies.
What’s more, ALA has been found in a recent review of observational data to have heart health benefits comparable to the well-known omega-3 fats docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
4. They are loaded with dietary fiber
Flax seeds are loaded with dietary fiber; in fact, a single tablespoon harbors 3 grams of fiber, which is respectively 8 and 12% of the recommended daily intake for men and women.
They also contain two types of dietary fiber—the soluble (20–40%) and insoluble (60–80%)—which promote regular bowel movements.
Soluble fiber, on one hand, slows down your digestion rate, thereby regulating cholesterol and blood sugar levels. Insoluble fiber, on the other hand, prevents constipation. It is also useful for those who have diverticular disease or irritable bowel syndrome.
5. They may help control blood sugar
Characterized by high blood sugar, type 2 diabetes is one of today’s major health problems.
People suffering from type 2 diabetes who added 10–20 grams of flaxseed powder to their daily diet for at least a month have been found in a few studies to experience 8–20% reductions in blood sugar levels. This is notably due to the insoluble fiber present in flax seeds.
Insoluble fiber has been found in some research to delay the release of sugar into the blood and reduce blood sugar.
However, no improvement in diabetes management or change in blood sugar levels has been observed in one study. This may be due to the limited participants in the study and the use of flaxseed oil. It can be noted that flaxseed oil does not contain fiber, which is attributed to flax seed’s ability to reduce blood sugar levels.
Nevertheless, flax seeds can be a great and healthy addition to your diet.
6. They may improve blood pressure levels
Studies on flax seeds also point on its blood pressure lowering ability.
In fact, eating 30 grams of flax seeds every day for six months has been found in a Canadian study to lower diastolic and systolic blood pressure by 7 mmHg and 10 mmHg, respectively.
Those who ate flax seeds while also taking blood pressure medication experienced an even lower blood pressure. There also observed a 17% reduction in the number of patients with uncontrolled high blood pressure.
Moreover, consuming flax seeds every day for more than three months has been shown in a large review of 11 studies to lower blood pressure by 2 mmHg.
A 2-mmHg reduction in blood pressure might seem insignificant, but it can lower the risk of dying from heart disease and stroke by 7% and 10%, respectively.
7. They may improve cholesterol levels
Flax seeds can also help improve cholesterol levels.
In fact, taking 30 grams of flaxseed powder every day for 3 months has been found in one study in people with high cholesterol to lower “bad” LDL cholesterol by almost 20% and total cholesterol by 17%.
In addition, taking 10 grams of flaxseed powder daily for one month has been found in another study in people with diabetes to increase “good” HDL cholesterol by 12%.
In postmenopausal women, taking 30 grams of flax seeds every day reduced LDL cholesterol and total cholesterol by approximately 10% and 7%, respectively.
This is due to fiber’s presence in flax seeds; it has the ability to bind to bile salts and is then excreted by the body.
Subsequently, cholesterol from your blood is then pulled into your liver to replenish the bile salts, thereby lowering your blood levels of cholesterol.
It is absolutely a good thing for those who want to improve their cholesterol levels.
8. They provide high-quality protein
Flax seeds provide high-quality protein, and it can be noted that there’s a growing interest in flaxseed protein along with its health benefits.
Flaxseed protein carries the amino acids arginine, glutamic acid, and aspartic acid.
It has been found in numerous lab and animal studies to help prevent tumors, lower cholesterol, improve immune function, and have antifungal properties.
Flax seeds might also help you if you want to cut back on meat.
A study in 21 adults who were given a plant protein meal or animal protein meal found no difference in terms of food intake, appetite, or satiety.
It’s likely that both meals stimulated hormones in the gut that promote feelings of fullness, leading to a lesser food intake at the next meal.
9. They stave off hunger pangs, thereby promoting weight control
Flax seeds stave off hunger pangs. So if you usually eat snacks between meals, adding flax seeds to your beverage is a great idea.
Adding 2.5 grams of ground flax fiber extract to a beverage has been found in one study to reduce feelings of hunger and overall appetite. This effect may be attributed to the soluble fiber content of flax seeds, which slows down digestion in the stomach, providing feelings of fullness.
Dietary fiber found in flax seeds suppresses hunger and increases feelings of fullness, thereby promoting weight control.
10. They can be a versatile ingredient
Flax seeds or flaxseed oil can be a versatile ingredient. They can be added to several foods. Here are different ways on how to use flaxseeds:
- Adding flax seeds into meat patties
- Adding them into smoothies
- Adding them into your favorite yogurt
- Adding them into bread, cookie, or muffin
- Using flaxseed oil as a dressing on salad
- Drinking it as part of your daily fluid intake by adding them to water. It may also serve as an egg substitute.
How much flaxseed per day
Most of the abovementioned health benefits were observed with only 10 grams of ground flax seeds per day; however, the recommended serving size is 50 grams (less than 5 tablespoons) per day.
Flax seed side effects
Side effects of flax seeds can include allergic reactions, diarrhea (oil), intestinal obstruction, bloating, stomach ache, constipation, and gas (flatulence).
Conclusion
Although tiny, flax seeds are full of nutritional goodness. They are loaded with fiber, lignans, and omega-3 fatty acid—all of them have been found to provide potential health benefits.
They can help lower bad cholesterol and blood pressure, improve digestive health, and reduce the risk of cancer. What’s more, they are also good for people with diabetes.
Flax seeds or flaxseed oil is a versatile food ingredient; you can easily add them to your diet.
Grab some flax seeds from your local grocery store now! They have several proven health benefits.
