Turns out, the bioactive compounds in the seeds of the flax plant may aid in lowering blood pressure and cholesterol, stabilizing blood sugar, promoting weight loss, reducing skin roughness and dryness, and possibly staving off breast cancer, according to a research review published in the May 2019 issue of the journal Nutrients. Flaxseed’s powerful nutrients, according to the U.S. Department of Agriculture (USDA), include:
Fiber Flaxseed contains both soluble and insoluble fiber, which helps fill you up and keeps food moving smoothly through the digestive tract.Omega-3 Fatty Acids Flaxseed is a mega-source of the plant version of heart-healthy omega-3 fatty acid called alpha-linolenic acid (ALA), which is key to fighting inflammation. The National Academy of Medicine recommends that teen boys and men consume 1.6 grams (g) of ALA daily and teen girls and women 1.1 g. According to the Mayo Clinic, 2 tablespoons (tbsp) of ground flaxseed provides 4 g of fatty acids, including omega-3s.Phytochemicals Including lignans, a form of phytoestrogens, these are plant-based compounds that are similar to the hormone estrogen. In fact, flaxseed is one of the best sources of lignans around, says clinical nutritionist Stella Metsovas, certified nutritionist and author of Wild Mediterranean: The Age-Old, Success-New Plan for a Healthy Gut With Foods You Can Trust.Minerals Calcium, potassium, and magnesium are all minerals that your body needs for almost everything it does, including proper kidney, heart, nerve, and bone function, per National Institutes of Health experts.
Flaxseed’s Potential Total-Body Health Benefits
Flaxseed may also do the following:
Lower Blood Cholesterol and Blood Pressure Animal studies suggest that the ALA in flaxseed lowers inflammation, which may lower cholesterol, helping to prevent the buildup of plaque, which can clog arteries and lead to high blood pressure, stroke, or heart attack, according to the article in Nutrients.Help Control Blood Sugar One 12-week study published May 9, 2018, in Nutrition & Metabolism found that consuming 10 g of flaxseed daily reduced blood sugar levels in people with type 2 diabetes, most likely because of the seed’s high fiber content, which aids in weight loss and slows digestion and therefore the release of glucose into the bloodstream.Aid In Weight Loss One reason is that flax’s soluble fiber expands when ingested, making you feel fuller for a longer period of time. Although there is no proof that it would work in humans, another animal study published in the March 1, 2019, issue of American Journal of Physiology — Endocrinology and Metabolism found that the breakdown of flaxseed fibers in the gut alters beneficial bacteria in the digestive tract in ways that may help protect against diet-induced obesity.Improve Digestion The fiber in flaxseed can help relieve constipation and make you more regular, according to the Nutrition & Metabolism study cited above.Fight Cancer Flaxseed’s omega-3 fatty acids have the potential to decrease the risk of breast cancer and possibly slow tumor growth in patients who already have the disease, suggested research published online February 7, 2018, in Frontiers in Nutrition.
Is Flaxseed Safe or Are There Any Downsides?
Because of the estrogen-like effects of flaxseed’s lignans, some concern has been raised that consuming it could interfere with estrogen-blocking breast cancer drugs, such as tamoxifen. However, animal studies do not support those fears, according to the American Institute for Cancer Research. That said, flaxseed may affect the absorption of some medication, so it’s best to consume it one hour before or two hours after taking any nonprescription or prescription drug, the Mayo Clinic recommends. It’s also wise to avoid large amounts of flaxseed products during pregnancy and to consult your healthcare provider if you are using birth control pills or estrogen replacement therapy or are taking anticoagulant or anti-platelet drugs.
Buying and Using Flaxseed: What You Need to Know
Flaxseed is easily found on the shelves of many conventional and health food stores as ground flaxseed, whole seed, or flaxseed oil. Ground flaxseed delivers the most benefit because grinding the tough seed coat makes its nutrients more available to your body. Metsovas suggests buying flaxseed whole, then grinding it before you use it. “Because flax is a seed that contains fat," she adds, “purchasing a product that’s already ground could make the fat prone to oxidation,” an undesirable chemical reaction that can alter the flavor and smell of the food. You can easily grind flaxseed in a coffee grinder, food processor, or blender. There’s no nutritional difference between yellow and brown flaxseed; it’s just a matter of preference. Kept at room temperature, whole flaxseed should last more than a year. Ground flaxseed should be kept in an opaque, airtight container in the refrigerator for up to 45 days. Because flaxseed is high in fiber, start with small amounts when adding it to your diet and increase it slowly to 1 or 2 tbsp per day. According to the USDA, 1 tbsp of ground flaxseed has about 37 calories while 1 tbsp of whole flaxseed has about 55 calories.
How to Get More Flaxseed in Your Diet
Adding flaxseed’s light, nutty taste to your favorite foods is a great way to boost the fiber and nutrient content of your diet. Here are suggestions from HealthyFlax.org on ways to add it to foods you already eat and enjoy:
Sprinkle flaxseed on cold cereal or hot oatmeal at breakfast.Add 1 teaspoon of ground flaxseed to mustard or mayonnaise before spreading them on sandwiches.Blend flaxseed into smoothies.Toss salads with whole flaxseed or blend ground flaxseed into your salad dressings.Top your fruit and yogurt with 1 tbsp of ground flaxseed.Use ground flaxseed to thicken tomato sauces and soups.
