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NUTRITION Flax Seeds 101: Nutrition Facts and Health Benefits Written by Adda Bjarnadottir, MS, RDN (Ice) — Updated on March 28, 2019 Nutrition Vitamins & minerals Plant compounds Weight loss Heart health Benefits Downsides Bottom line Flax seeds (Linum usitatissimum) — also known as common flax or linseeds — are small oil seeds that originated in the Middle East thousands of years ago.
Lately, they have gained popularity as a health food. This is due to their high content of heart-healthy omega-3 fats, fiber, and other unique plant compounds (1Trusted Source, 2Trusted Source, 3Trusted Source).
Flax seeds have been linked to health benefits, such as improved digestion and a reduced risk of heart disease, type 2 diabetes, and cancer.
They’re easily incorporated into your diet — grinding them is the best way to make the most of their health benefits.
Flax seeds are usually brown or yellow. They’re sold whole, ground/milled, or roasted — and are often processed into flaxseed oil.
This article tells you everything you need to know about flax seeds.
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.
Nutrition facts Flaxseeds have 534 calories per 3.5 ounces (100 grams) — corresponding to 55 calories for each tablespoon (10 grams) of whole seeds.
They consist of 42% fat, 29% carbs, and 18% protein.
One tablespoon (10 grams) of whole flax seeds provides the following nutrients (4Trusted Source):
Calories: 55 Water: 7% Protein: 1.9 grams Carbs: 3 grams Sugar: 0.2 grams Fiber: 2.8 grams Fat: 4.3 grams Carbs and fiber Flax seeds are made up of 29% carbs — a whopping 95% of which is fiber.
This means that they’re low in net digestible carbs — the number of total carbs minus the amount of fiber — making them a low-carb food.
Two tablespoons (20 grams) of flax seeds provide about 6 grams of fiber. This is roughly 15–25% of the Reference Daily Intake (RDI) for men and women, respectively (5Trusted Source).
The fiber content is composed of (6Trusted Source):
20–40% soluble fiber (mucilage gums) 60–80% insoluble fiber (cellulose and lignin) Soluble fiber helps regulate blood sugar and cholesterol levels. It also promotes digestive health by feeding your beneficial gut bacteria (7Trusted Source, 8Trusted Source).
When mixed with water, the mucilage gums in flax seeds become very thick. Combined with the insoluble fiber content, this makes flax seeds a natural laxative.
Consuming flax seeds can help promote regularity, prevent constipation, and reduce your risk of diabetes (2Trusted Source, 9Trusted Source, 10Trusted Source).
Protein Flax seeds are made up of 18% protein. Their amino acid profile is comparable to soybeans.
Despite containing essential amino acids, they’re lacking in the amino acid lysine.
Therefore, they’re considered an incomplete protein (11).
Still, flax seeds are high in the amino acids arginine and glutamine — both of which are important for heart and immune system health (12Trusted Source, 13Trusted Source).
Fat Flax seeds contain 42% fat, with 1 tablespoon (10 grams) providing 4.3 grams.
This fat content is composed of (14Trusted Source):
73% polyunsaturated fatty acids, such as omega-6 fatty acids and the omega-3 fatty acid alpha-linolenic acid (ALA) 27% monounsaturated and saturated fatty acids Flax seeds are one of the richest dietary sources of ALA. In fact, they’re only exceeded by chia seeds (15).
ALA is an essential fatty acid, which means that your body cannot produce it. Thus, you need to obtain it from the food you eat.
Flaxseed oil contains the highest amount of ALA, followed by milled seeds. Eating the seeds whole provides the least amount of ALA, as the oil is locked up inside the fibrous structure of the seed (16Trusted Source).
Due to their high content of omega-3 fatty acids, flax seeds have a lower ratio of omega-6 to omega-3 than many other oil seeds.
A lower ratio of omega-6 to omega-3 fatty acids has been linked to a lower risk of various chronic diseases (17Trusted Source, 18Trusted Source).
However, flax seeds don’t contain as much omega-3 as fish oils.
What’s more, your body needs to convert the ALA in flax seeds to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) — a process that is often inefficient (19Trusted Source, 20Trusted Source, 21Trusted Source).
One type of flax seeds — solin, the yellow variety — is not as nutritious as regular flax seed. It has a very different oil profile and is low in omega-3 fatty acids (22).
SUMMARY Flax seeds are very high in fiber and provide good amounts of protein. They’re also rich in fat and one of the best plant-based sources of heart-healthy omega-3 fatty acids.
Vitamins and minerals Flax seeds are a good source of several vitamins and minerals:
Thiamine. This B vitamin is also known as vitamin B1. It’s essential for normal metabolism and nerve function. Copper. An essential mineral, copper is important for growth, development, and various bodily functions (23Trusted Source). Molybdenum. Flax seeds are rich in molybdenum. This essential trace mineral is abundant in seeds, grains, and legumes (24Trusted Source). Magnesium. An important mineral that has many functions in your body, magnesium is occurs in high amounts in grains, seeds, nuts, and green leafy vegetables (25Trusted Source). Phosphorus. This mineral is usually found in protein-rich foods and contributes to bone health and tissue maintenance (26Trusted Source). SUMMARY Flax seeds are a good source of several vitamins and minerals needed for optimal health. These include thiamine (vitamin B1), copper, molybdenum, magnesium, and phosphorus.
Other plant compounds Flax seeds contain several beneficial plant compounds:
p-Coumaric acid. This polyphenol is one of the main antioxidants in flax seeds. Ferulic acid. This antioxidant may help prevent several chronic diseases (27Trusted Source). Cyanogenic glycosides. These substances may form compounds called thiocyanates in your body, which can impair thyroid function in some people. Phytosterols. Related to cholesterol, phytosterols are found in the cell membranes of plants. They have been shown to have cholesterol-lowering effects (28Trusted Source). Lignans. Lignans are present in almost all plants, acting as both antioxidants and phytoestrogens. Flax seeds are exceptionally rich in lignans, containing up to 800 times more than other foods (29Trusted Source). Brown flax seeds have slightly higher antioxidant activity than yellow varieties (15).
Lignans Flax seeds are one of the richest known dietary sources of lignans. These nutrients function as phytoestrogens (2Trusted Source).
Phytoestrogens are plant compounds that are similar to the female sex hormone estrogen. They have weak estrogenic and antioxidant properties (30Trusted Source).
They have been linked to a decreased risk of heart disease and metabolic syndrome, as they reduce levels of fat and glucose in your blood.
Flax lignans also help reduce blood pressure, oxidative stress, and inflammation in your arteries (31Trusted Source).
Lignans are fermented by bacteria in your digestive system and may reduce the growth of several cancers — especially hormone-sensitive types, such as breast, uterus, and prostate cancer (31Trusted Source, 32Trusted Source).
SUMMARY Flax seeds are high in several plant compounds, including p-Coumaric acid, ferulic acid, cyanogenic glycosides, phytosterols, and lignans. In particular, the last two have been linked to various benefits.
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Weight loss Flax seeds may be useful as a part of a weight loss diet.
They contain soluble fiber, which becomes highly sticky when mixed with water.
This fiber has been shown to be effective at suppressing hunger and cravings, potentially promoting weight loss (33Trusted Source, 34Trusted Source).
A review of controlled studies concluded that flax seeds promote weight loss in overweight and obese people. Those who added the seeds to their diet lost an average of 2.2 pounds (1 kg), compared to the control group (35Trusted Source).
The analysis also showed that weight loss tended to be greater in studies lasting for more than 12 weeks and among those who consumed more than 30 grams of flax seeds per day (35Trusted Source).
SUMMARY Flax seeds contain soluble fiber, which may promote weight loss by reducing hunger and decreasing cravings.
Heart health Flax seeds have been associated with major benefits for heart health, mainly attributed to their content of omega-3 fatty acids, lignans, and fiber.
Blood cholesterol High blood cholesterol is a well-known risk factor for heart disease. This is especially true for oxidized LDL (bad) cholesterol (36Trusted Source).
Human studies note that daily consumption of flax seeds — or flaxseed oil — may lower cholesterol by 6–11%.
These studies also indicate a 9–18% reduction in the number of LDL (bad) cholesterol particles (7Trusted Source, 37Trusted Source, 38Trusted Source, 39Trusted Source).
This is supported by animal studies showing that flax seeds may improve cholesterol levels and the composition of blood fats (40Trusted Source, 41, 42Trusted Source, 43Trusted Source, 44Trusted Source).
These seeds may be very useful when consumed along with cholesterol-lowering medication.
One 12-month study found that flax seeds caused an additional 8.5% reduction in LDL (bad) cholesterol, compared to a control group (45Trusted Source).
This cholesterol-lowering effect is thought to be caused by the high fiber and lignan content in flax seeds.
These substances bind with cholesterol-rich bile acids and carry them down your digestive tract. This reduces cholesterol levels in your body (46Trusted Source).
Omega-3 fatty acids Omega-3 fatty acids are essential. They may have benefits for various aspects of heart health, including blood platelet function, inflammation, and blood pressure.
Flax seeds are very high in the omega-3 fatty acid alpha-linolenic acid (ALA).
They have been shown to decrease heart disease risk in animal studies by reducing inflammation in the arteries (47Trusted Source).
Several studies link ALA with a lower risk of stroke, heart attacks, and chronic kidney disease. These studies observed a 73% lower risk of sudden death as well, compared to people with lower ALA intake (48Trusted Source, 49Trusted Source, 50Trusted Source, 51Trusted Source).
In one study, people with heart disease were given 2.9 grams of ALA per day for one year. Those receiving the supplement had significantly lower rates of death and heart attacks than people in the control group (52Trusted Source).
Plant-based ALA fatty acids seem to benefit heart health similarly to fish oils, which are rich in EPA and DHA (53Trusted Source, 54Trusted Source, 55).
Blood pressure Eating flax seeds is an effective way to lower blood pressure (31Trusted Source, 56Trusted Source, 57Trusted Source, 58Trusted Source, 59Trusted Source).
In a 6-month study in people with elevated blood pressure, those consuming 3 tablespoons (30 grams) of flax seeds daily experienced a 10 and 7 mm Hg reduction in systolic and diastolic blood pressure, respectively.
People with a systolic level — the top number in a blood pressure reading — greater than 140 mm Hg at the start of the study observed an even greater reduction of 15 mm Hg (56Trusted Source).
For each 5 mm Hg reduction in systolic and 2–5 mm Hg reduction in diastolic blood pressure, your risk of stroke is estimated to be reduced by 11–13% and your risk of heart disease by 34% (60Trusted Source, 61Trusted Source).
SUMMARY Flax seeds may help fight heart disease by lowering blood pressure, regulating blood cholesterol, and increasing your levels of heart-healthy omega-3 fatty acids.
Other health benefits of flax seeds Flax seeds have been shown to benefit many aspects of human health.
Digestive health Diarrhea and constipation cause major distress and may even threaten your health.
About 2–7% of people in the United States experience chronic diarrhea, while recurring constipation affects 12–19% of the population. Constipation rate can be as high as 27% in Europe, with women at twice the risk of men (62Trusted Source, 63Trusted Source).
Several studies have found that flax seeds prevent both diarrhea and constipation (64Trusted Source, 65Trusted Source, 66Trusted Source).
The insoluble fiber content in flax seeds adds bulk to your digestive waste, acting as a laxative and relieving constipation (32Trusted Source, 67).
Soluble fiber is also thought to bind to water in your digestive tract. This causes it to swell and increase the bulk of your stool, preventing diarrhea (65Trusted Source).
Diabetes According to the World Health Organization (WHO), 1 in 10 adults had diabetes in 2012 (68Trusted Source).
Studies in people with type 2 diabetes show that supplementing with 10–20 grams of flaxseed powder per day for 1–2 months may reduce fasting blood sugar by up to 19.7% (69Trusted Source, 70).
However, not all studies find flax seeds to be effective in regulating blood glucose and insulin levels (71Trusted Source).
Though the link between flax seeds and type 2 diabetes is still unclear, they may be considered a safe and healthy addition to your diet if you have type 2 diabetes (72Trusted Source).
Cancer Test-tube and animal studies show that flax seeds may suppress the formation of several types of cancer, such as those of the colon, breast, skin, and lungs (73Trusted Source, 74Trusted Source).
Increased blood levels of sex hormones have been linked to an increased risk of several cancers (75Trusted Source, 76Trusted Source, 77Trusted Source).
Flax seeds may modestly lower serum levels of sex hormones in overweight women, potentially decreasing breast cancer risk (78Trusted Source, 79Trusted Source).
These seeds have also been shown to protect against prostate cancer (80Trusted Source, 81Trusted Source).
SUMMARY Flax seeds may improve digestion by relieving diarrhea and constipation. They may also reduce fasting blood sugar in people with diabetes and lower your risk of several cancers.
Adverse effects and individual concerns Dry flax seeds are usually well tolerated, and allergy is rare (82Trusted Source).
Still, it’s recommended to drink plenty of water when eating these seeds.
Cyanogenic glycosides Flax seeds naturally contain plant compounds called cyanogenic glycosides. These substances can bind with sulfur compounds in your body to form thiocyanates.
Excessive amounts of thiocyanates may impair the function of your thyroid gland (83Trusted Source).
Moderate portions are highly unlikely to cause any adverse effects in healthy individuals. However, those with thyroid problems should consider avoiding high amounts of flax seeds (84Trusted Source).
Though the safe upper limit of flaxseed intake has not been determined, one study concluded that 5 tablespoons (50 grams) per day is safe and beneficial for most healthy people (14Trusted Source).
Phytic acid Similar to other seeds, flax seeds contain phytic acid.
Phytic acid is often referred to as an antinutrient, as it may reduce the absorption of minerals like iron and zinc (85).
Still, phytic acid doesn’t cause any lasting reduction in mineral absorption and does not affect any subsequent meals.
Therefore, this should not be a major concern — except for people who are deficient in minerals like iron and/or follow an imbalanced diet.
Digestive problems For people who are not used to eating a lot of fiber, incorporating flax seeds too quickly can cause mild digestive problems. These include bloating, gas, abdominal pain, and nausea.
It’s best to start with small doses and work your way up to 1–2 tablespoons (10–20 grams) daily.
Adding flax seeds to your diet may also increase bowel movement frequency, as flax seeds are a natural laxative.
Risks during pregnancy Though human studies are limited, many health professionals fear that consuming flax seeds during pregnancy may have undesirable effects.
This is due to the phytoestrogens in the seeds, which may act similarly to the female sex hormone estrogen.
Animal studies show that flax seeds and flaxseed lignans may cause lower birth weight and affect the development of the offspring’s reproductive system — especially if consumed during early pregnancy (86Trusted Source, 87Trusted Source).
It’s unlikely that smaller doses of flax seeds will have an adverse effect.
However, during pregnancy and breastfeeding, it’s recommended to limit your intake of flax seeds and other dietary sources of phytoestrogens. This also includes some soy products.
Blood-thinning effects Large doses of omega-3 fatty acids may have blood-thinning effects (88Trusted Source).
If you have a bleeding disorder or are taking blood thinners or other medications, consult with your healthcare professional before incorporating large amounts of flax seeds into your diet (89Trusted Source, 90Trusted Source).
SUMMARY Flax seeds may cause mild digestive issues. They contain plant compounds that may adversely affect some people and are not considered safe for high-dose consumption in early pregnancy.
The bottom line Flax seeds have become popular due to their high content of omega-3 fatty acids, fiber, and other plant compounds, which are responsible for many of the seeds’ benefits.
They may aid weight loss and improve blood sugar control, as well as heart and digestive health.
If you want to boost your health with these tiny powerhouses, you can buy them locally or online.
NUTRITION Top 10 Health Benefits of Flax Seeds Written by Verena Tan, RD, PhD on April 26, 2017 We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.
For centuries, flax seeds have been prized for their health-protective properties.
In fact, Charles the Great ordered his subjects to eat flax seeds for their health. So it’s no wonder they acquired the name Linum usitatissimum, meaning “the most useful.”
Nowadays, flax seeds are emerging as a “super food” as more scientific research points to their health benefits.
Here are 10 health benefits of flax seeds that are backed by science.
Trinette Reed/Stocksy United 1. Flax Seeds Are Loaded With Nutrients Grown since the beginning of civilization, flax seeds are one of the oldest crops. There are two types, brown and golden, which are equally nutritious.
A typical serving size for ground flax seeds is 1 tablespoon (7 grams).
Just one tablespoon provides a good amount of protein, fiber and omega-3 fatty acids, in addition to being a rich source of some vitamins and minerals.
One tablespoon of ground flax seeds contains the following (1):
Calories: 37 Protein: 1.3 grams Carbs: 2 grams Fiber: 1.9 grams Total fat: 3 grams Saturated fat: 0.3 grams Monounsaturated fat: 0.5 grams Polyunsaturated fat: 2.0 grams Omega-3 fatty acids: 1,597 mg Vitamin B1: 8% of the RDI Vitamin B6: 2% of the RDI Folate: 2% of the RDI Calcium: 2% of the RDI Iron: 2% of the RDI Magnesium: 7% of the RDI Phosphorus: 4% of the RDI Potassium: 2% of the RDI Interestingly, flax seeds’ health benefits are mainly attributed to the omega-3 fatty acids, lignans and fiber they contain.
SUMMARY: Flax seeds are good sources of many nutrients. Their health benefits are mainly due to their content of omega-3 fats, lignans and fiber.
2. Flax Seeds Are High in Omega-3 Fats If you are a vegetarian or don’t eat fish, flax seeds can be your best source of omega-3 fats.
They are a rich source of alpha-linolenic acid (ALA), a mostly plant-based omega-3 fatty acid (2Trusted Source).
ALA is one of the two essential fatty acids that you have to obtain from the food you eat, as your body doesn’t produce them.
Animal studies have shown that the ALA in flax seeds prevented cholesterol from being deposited in the blood vessels of the heart, reduced inflammation in the arteries and reduced tumor growth (3Trusted Source, 4Trusted Source, 5Trusted Source).
A Costa Rican study involving 3,638 people found that those who ate more ALA had a lower risk of heart attack than those who consumed less ALA (6Trusted Source).
Also, a large review of 27 studies involving more than 250,000 people found that ALA was linked to a 14% lower risk of heart disease (7Trusted Source).
Numerous studies have also linked ALA to a lower risk of stroke (8Trusted Source, 9Trusted Source, 10Trusted Source).
Furthermore, a recent review of observational data concluded that ALA had heart health benefits comparable to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two of the more well-known omega-3 fats (11).
SUMMARY: Flax seeds are a rich source of the omega-3 fatty acid ALA. Plant-based ALA fatty acids are proven to have heart health benefits and are linked to a lower risk of stroke.
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3. Flax Seeds Are a Rich Source of Lignans, Which May Reduce Cancer Risk Lignans are plant compounds that have antioxidant and estrogen properties, both of which can help lower the risk of cancer and improve health (12Trusted Source).
Interestingly, flax seeds contain up to 800 times more lignans than other plant foods (5Trusted Source).
Observational studies show that those who eat flax seeds have a lower risk of breast cancer, particularly postmenopausal women (13Trusted Source).
Additionally, according to a Canadian study involving more than 6,000 women, those who eat flax seeds are 18% less likely to develop breast cancer (14Trusted Source).
However, men can also benefit from eating flax seeds.
In a small study including 15 men, those given 30 grams of flax seeds a day while following a low-fat diet showed reduced levels of a prostate cancer marker, suggesting a lower risk of prostate cancer (15Trusted Source).
Flax seeds also appeared to have the potential to prevent colon and skin cancers in laboratory and animal studies. Yet, more research is needed to confirm this (16Trusted Source).
Nevertheless, the evidence thus far points to flax seeds being a potentially valuable food in the fight against various cancers.
SUMMARY: Flax seeds contain a group of nutrients called lignans, which have powerful antioxidant and estrogen properties. They may help in preventing breast and prostate cancer, as well as other types of cancer.
4. Flax Seeds Are Rich in Dietary Fiber Just one tablespoon of whole flax seeds contains 3 grams of fiber, which is 8–12% of the daily recommended intake for men and women, respectively (17Trusted Source).
What’s more, flax seeds contain two types of dietary fiber — soluble (20–40%) and insoluble (60–80%).
This fiber duo gets fermented by the bacteria in the large bowel, bulks up stools and results in more regular bowel movements.
On one hand, soluble fiber increases the consistency of the contents of your intestine and slows down your digestion rate. This has been shown to help regulate blood sugar and lower cholesterol (18Trusted Source).
On the other hand, insoluble fiber allows more water to bind to the stools, increases their bulk and results in softer stools. This is useful for preventing constipation and for those who have irritable bowel syndrome or diverticular disease (5Trusted Source).
SUMMARY: With so much fiber packed in each tiny seed, adding flax seeds to your diet promotes regular bowel movements and can improve your digestive health.
5. Flax Seeds May Improve Cholesterol Another health benefit of flax seeds is their ability to lower cholesterol levels.
In one study in people with high cholesterol, consuming 3 tablespoons (30 grams) of flaxseed powder daily for three months lowered total cholesterol by 17% and “bad” LDL cholesterol by almost 20% (19Trusted Source).
Another study of people with diabetes found that taking 1 tablespoon (10 grams) of flaxseed powder daily for one month resulted in a 12% increase in “good” HDL cholesterol (20Trusted Source).
In postmenopausal women, consuming 30 grams of flax seeds daily lowered total cholesterol and LDL cholesterol by approximately 7% and 10%, respectively (21Trusted Source).
These effects appear to be due to the fiber in flax seeds, as it binds to bile salts and is then excreted by the body.
To replenish these bile salts, cholesterol is pulled from your blood into your liver. This process lowers your blood levels of cholesterol (18Trusted Source).
This is definitely good news for those wanting to improve their cholesterol.
SUMMARY: The high fiber content of flax seeds can help lower cholesterol and may play an important role in improving heart health.
6. Flax Seeds May Lower Blood Pressure Studies on flax seeds have also focused on its natural ability to lower blood pressure (22Trusted Source).
A Canadian study found eating 30 grams of flax seeds daily for six months lowered systolic and diastolic blood pressure by 10 mmHg and 7 mmHg, respectively (23Trusted Source).
For those who were already taking blood pressure medication, flax seeds lowered blood pressure even further and decreased the number of patients with uncontrolled high blood pressure by 17% (23Trusted Source).
Furthermore, according to a large review that looked at data from 11 studies, taking flax seeds daily for more than three months lowered blood pressure by 2 mmHg (24Trusted Source).
While that might seem insignificant, a 2-mmHg reduction in blood pressure can lower the risk of dying from stroke by 10% and from heart disease by 7% (25Trusted Source).
SUMMARY: Flax seeds have been proven to lower blood pressure and are especially helpful for those with high blood pressure.
7. They Contain High-Quality Protein Flax seeds are a great source of plant-based protein, and there’s growing interest in flaxseed protein and its health benefits. Flaxseed protein is rich in the amino acids arginine, aspartic acid and glutamic acid (26, 27).
Numerous lab and animal studies have shown that flaxseed protein helped improve immune function, lowered cholesterol, prevented tumors and had anti-fungal properties (28Trusted Source, 29, 30Trusted Source).
If you are considering cutting back on meat and worried that you will be too hungry, flax seeds may just be your answer.
In fact, in one recent study, 21 adults were given an animal protein meal or plant protein meal. The study found no difference in terms of appetite, satiety or food intake noted between the two meals (31Trusted Source).
It’s likely both the animal and plant protein meals stimulated hormones in the gut to bring about the feeling of fullness, which resulted in eating less at the next meal.
SUMMARY: Flax seeds are a good source of plant-based protein and can be an alternative protein source for people who do not eat meat.
8. Flax Seeds May Help Control Blood Sugar Type 2 diabetes is a major health problem worldwide.
It’s characterized by high blood sugar levels as a result of either the body’s inability to secrete insulin or resistance to it.
A few studies have found that people with type 2 diabetes who added 10–20 grams of flaxseed powder to their daily diet for at least one month saw reductions of 8–20% in blood sugar levels (20Trusted Source, 32, 33).
This blood sugar-lowering effect is notably due to flax seeds’ insoluble fiber content. Research has found that insoluble fiber slows down the release of sugar into the blood and reduces blood sugar (5Trusted Source, 34Trusted Source).
However, one study found no change in blood sugar levels or any improvement in diabetes management (35Trusted Source).
This might be due to the small numbers of subjects in the study and the use of flaxseed oil. Flaxseed oil lacks fiber, which is credited with flax seeds’ ability to lower blood sugar.
Overall, flax seeds can be a beneficial and nutritious addition to the diet of people with diabetes.
SUMMARY: Flax seeds may lower blood sugar due to their insoluble fiber content. They can be a beneficial addition to the diet of people with diabetes.
9. Flax Seeds Keep Hunger at Bay, Which May Aid Weight Control If you have the tendency to snack between meals, you might want to consider adding flax seeds to your beverage to stave off hunger pangs.
One study found that adding 2.5 grams of ground flax fiber extract to a beverage reduced feelings of hunger and overall appetite (36Trusted Source).
The feelings of reduced hunger were likely due to the soluble fiber content of flax seeds. It slows digestion in the stomach, which triggers a host of hormones that control appetite and provide a feeling of fullness (37Trusted Source, 38Trusted Source, 39Trusted Source).
Flax seeds’ dietary fiber content may aid weight control by suppressing hunger and increasing feelings of fullness.
SUMMARY: Flax seeds keep you full for longer and may help you manage your weight by controlling your appetite.
10. Flax Seeds Can Be a Versatile Ingredient Flax seeds or flaxseed oil can be added to many common foods. Try the following:
Adding them to water and drinking it as part of your daily fluid intake Drizzling flaxseed oil as a dressing on salad Sprinkling ground flax seeds over your hot or cold breakfast cereal Mixing them into your favorite yogurt Adding them into cookie, muffin, bread or other batters Mixing them into smoothies to thicken up the consistency Adding them to water as an egg substitute Incorporating them into meat patties SUMMARY: Flax seeds are versatile can be easily added to your daily diet. There are a variety of recipes you can try.
Tips for Adding Flax Seeds to Your Diet Many impressive health benefits are attributed to consuming flax seeds.
Here are some tips on how you can add these tiny seeds into your diet.
Consume Ground Seeds Rather Than Whole Opt for ground flax seeds, as they are easier to digest.
You won’t reap as many benefits from whole flax seeds, as your intestines cannot break down the tough outer shell of the seeds.
That being said, you can still buy whole flax seeds, grind them in a coffee grinder and store the ground flax seeds in an airtight container.
What About Flaxseed Oil? The resurgence of the use of flaxseed oil is due to its nutritional properties and health benefits.
It’s usually extracted by a process called cold pressing.
Given that oil is 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 is not suitable for high-temperature cooking.
Nevertheless, some studies have shown that using flaxseed oil in light stir-frying of up to 350°F/177°C did not cause any reduction in the quality of the oil (5Trusted Source).
It’s worth noting that flaxseed oil contains more ALA than flax seeds. One tablespoon of ground flax seeds contains 1.6 grams, while one tablespoon of flaxseed oil contains 7 grams.
Nonetheless, flax seeds contain a host of other beneficial nutrients that are not included in its extracted oil, such as fiber. To fully reap the health benefits of flax seeds, ground flax seeds will make a great first choice.
How Much Do You Need? The health benefits noted in the studies above were observed with just 1 tablespoon (10 grams) of ground flax seeds per day.
However, it’s recommended to keep serving sizes to less than 5 tablespoons (50 grams) of flax seeds per day.
SUMMARY: Ground flax seeds provide the greatest health benefits. If using flaxseed oil, remember to store it in a cool, dark place and use it when cooking at a lower temperature to retain its nutritional properties.
The Bottom Line When it comes to nutritional goodness, flax seeds are full of it.
Though tiny, they are rich in the omega-3 fatty acid ALA, lignans and fiber, all of which have been shown to have many potential health benefits.
They can be used to improve digestive health, lower blood pressure and bad cholesterol, reduce the risk of cancer and may benefit people with diabetes.
As a versatile food ingredient, flax seeds or flaxseed oil are easy to add to your diet.
With many proven health benefits and possibly more, there’s no better time than now to grab some flax seeds from your local grocery store.
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Healthline Medical News Today Greatist Psych Central Deuti Organic Jumla (कुरा गर्ने) ००:४२, २७ नोभेम्बर २०२१ (नेपाली समय)
