8 Flaxseed Health Benefits, Precautions, How to Eat Them

What are the benefits of eating flaxseed?

Flaxseed is rich in protein, fiber, and omega-3 fatty acids and contains several important vitamins and minerals that can support your overall health. Its nutrients may offer some protection against cancer and help reduce your cholesterol, blood pressure, and blood sugar when consumed as part of a balanced diet.

Is it OK to take flaxseed every day?

Many of the health benefits noted by research involved consuming 1 tablespoon (7 grams) of ground flaxseed per day. As it is high in fiber, eating too much too quickly can cause digestive issues.

Is flaxseed good for females?

Flaxseed contains many benefits for people of all sexes. However, certain flaxseed compounds can mimic the effects of estrogen, so it may not be safe for people who have hormone-sensitive cancers or are on hormone therapy or with hormone-sensitive cancers. Doctors may also recommend avoiding it while you are pregnant or nursing (5).

Key takeaways

• One serving of flaxseed provides protein, fiber, omega-3 fatty acids, and essential vitamins and minerals.
• Flaxseed may help lower the risk of some cancers, maintain a moderate weight, and reduce cholesterol and blood pressure.
• Flaxseed may interact with some medications and cause certain adverse effects, so it’s best to check with a healthcare professional before consuming it.

Flaxseed is a versatile ingredient that can enhance the taste and texture of almost any recipe. It’s also loaded with nutrients and linked to numerous health benefits.

Let’s go over their specific benefits, precautions, and how to add them to your diet.

Flaxseed provides several nutrients and important vitamins and minerals. One tablespoon (7 grams [g]) of ground flaxseed

• Calories: 37
• Carbs: 2 g
• Fat: 3 g
• Fiber: 2 g
• Protein: 1 g
• Thiamine: 10% of the Daily Value (DV)
• Copper: 9% of the DV
• Manganese: 8% of the DV
• Magnesium: 7% of the DV
• Phosphorus: 4% of the DV
• Selenium: 3% of the DV
• Zinc: 3% of the DV
• Vitamin B6: 2% of the DV
• Iron: 2% of the DV
• Folate: 2% of the DV

Flaxseed is particularly high in thiamine, a B vitamin that plays a key role in

• brain development
• immune health
• iron metabolism

Flaxseed is an excellent source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid important for

A 2020 review suggests that omega-3s, including ALA, may help reduce inflammation and prevent the buildup of fat in arteries (atherosclerosis).

A recent study of 8,866 people tied increased ALA intake to

One large 2021 review of 34 studies associated increased ALA intake with a decreased risk of death from heart disease.

Flaxseed is rich in lignans, plant compounds studied for their potent cancer-fighting properties.

A 2018 literature review associates flaxseed intake with a lower risk of breast cancer, particularly for postmenopausal women. Animal and test-tube studies also show flaxseed to protect against cancers of the:

Research in humans is needed to determine if the effects are the same.

A tablespoon of ground flaxseed packs

Flaxseed contains two types of fiber — soluble and insoluble — which your beneficial gut bacteria feed on to

Soluble fiber absorbs water in your intestines and slows digestion, which may help regulate blood sugar (glucose) levels and lower cholesterol.

Insoluble fiber adds bulk to the stool, which may prevent constipation and promote regular bowel movements.

Flaxseed may help lower cholesterol levels.

A research review of 31 randomized controlled trials found that flaxseed

A 2021 randomized clinical trial of people with high blood pressure had similar findings — 4 tablespoons (30 g) of flaxseed per day led to

• body mass index (BMI)
• TC
• blood pressure

Flaxseed’s fiber content may explain these effects. Fiber binds to bile salts before your body releases them. To replenish these bile salts, your liver pulls cholesterol from your blood, resulting in lower levels.

Flaxseed is renowned for its ability to decrease blood pressure levels.

A 2021 randomized clinical trial found that while a placebo increased both types of blood pressure, flaxseed supplementation of 30 g over 12 weeks

• 13.36-unit decrease based on the study results in systolic blood pressure
• 5.6-unit decrease based on the study results in diastolic blood pressure

Flaxseed may stabilize blood sugar levels and help manage blood sugar.

According to a 2018 review of 25 studies, whole flaxseed

A 2020 research review of 29 randomized controlled trials shows that soluble fiber

The benefits of flaxseed for blood sugar management apply mostly to whole flaxseed rather than flaxseed oil because flaxseed oil lacks fiber.

Several studies suggest that flaxseed may aid weight management.

A 12-week study published in 2022 had 108 participants consume flaxseed hulls (mucilage) twice daily while following a low calorie diet. Results show that 68% and 46% of the 2 flaxseed groups saw at least a 5% reduction in weight.

Only 9% of participants in the placebo group saw weight loss. This is likely because soluble fiber

Here are some tips for how to add these tiny seeds to your daily diet.

A note on sensitivity

Flaxseed oil is very sensitive to heat and light. It’s best kept in dark glass bottles and stored in a dark, cool place like a kitchen cabinet.

Because some of its nutrients are heat sensitive, flaxseed oil isn’t suitable for high heat cooking methods such as frying.

Consume ground seeds instead of whole

Ground flaxseed is easier to digest than whole flaxseed partly because your intestines can’t break down the tough outer shell of whole seeds.

You can buy whole flaxseed, grind it in a coffee grinder, and store the ground flaxseed in an airtight container for easy use.

How do you add flaxseed oil to your diet?

Flaxseed oil contains more ALA than ground flaxseed. Just 1 tablespoon of ground flaxseed contains Flaxseed contains several other beneficial nutrients, such as fiber, that aren’t found in its oil. To fully reap this food’s health benefits, ground flaxseed should be your first choice.

Try this

• Add flaxseed powder to water or sprinkle it into your smoothies.
• Drizzle flaxseed oil on fresh salads in place of salad dressing.
• Sprinkle ground flaxseed over hot or cold cereal.
• Mix flaxseed into your favorite yogurt.
• Give baked goods a healthy twist by mixing flaxseed into cookies, muffins, or breads.
• Combine flaxseed with a bit of water for an egg substitute.
• Incorporate flaxseed into meat or veggie patties.

How much flaxseed do you need to see the benefits?

Many of the health benefits noted in the studies above were observed with just 1 tablespoon of ground flaxseed daily. U.S. health organizations don’t have specific dietary recommendations for flaxseeds. But most experts agree that 1 to 2 tablespoons (7 to 14 g) of ground flaxseed daily is a healthy amount in a balanced diet to avoid too much fiber. Although flaxseed is associated with many health benefits, there are a few downsides to consider:

• Too much fiber: Ground flaxseed is high in fiber, and increasing your fiber intake very quickly may lead to digestive issues, including gas and bloating.
• Allergy: Though rare, allergic reactions to flaxseed and flaxseed oil are possible.
• Medication interactions: Flaxseed may interact with several medications, including blood thinners and antiplatelet medications.
• Hormone effects: Certain flaxseed compounds may mimic estrogen. Those on hormone therapy or with hormone-sensitive cancers should talk with their doctor before adding it to their diet. You’re also advised to exercise caution with flaxseed if you’re pregnant or nursing.

Research has noted many health benefits associated with consuming 1 tablespoon of ground flaxseed daily. Many health experts agree that 1 to 2 tablespoons is plenty.

Too much too quickly can cause digestive issues because of its fiber content.

Flaxseed is loaded with nutrients, including omega-3 fatty acids, fiber, and beneficial plant compounds like lignans, all boasting many potential health benefits.

This tiny seed may improve digestive health, protect against certain types of cancer, stabilize blood sugar levels, and lower blood pressure and cholesterol levels.

Just one thing

Try this today: Try swapping in flaxseed for other seeds in your favorite recipes. Flaxseed makes a great addition to dishes like granola, yogurt, oatmeal, and trail mix.