Flax seed, a nutrient-dense seed is an excellent source of omega-3 fatty acids, dietary fiber, and plant-based protein. In addition to improving heart health, lowering cholesterol, and improving digestion, they have been linked to a number of other benefits as well. A variety of foods can be enriched with these versatile seeds, making them a convenient and easy way to boost your nutritional intake.
One tablespoon (7 grams) of ground flaxseed contains:
Calories: 37
Carbs: 2 grams
Fat: 3 grams
Fiber: 2 grams
Protein: 1.3 grams
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
Whole flax seeds can be stored at room temperature for several months.
Ground flax seeds should be stored in the refrigerator or freezer to prevent them from going rancid.
Flaxseed is rich in lignans, which are plant compounds that have been studied for their potent cancer-fighting properties. Interestingly, this seed boasts 75–800 times more lignans than other plant foods (6Trusted Source).
Some studies associate flaxseed intake with a lower risk of breast cancer, particularly for postmenopausal women.
Flaxseed is a good source of dietary fiber. Eating flaxseed in muffins or other foods seems to increase bowel movements in young adults and people with diabetes.
Taking flaxseed by mouth might slightly improve blood sugar control in people with type 2 diabetes. Benefits seem to be greatest with ground flaxseed and when used for at least 12 weeks.
Taking flaxseed by mouth helps reduce total cholesterol and low-density lipoprotein (LDL or “bad”) cholesterol. It works the best in people with high cholesterol and in people who are overweight.
Eating a flaxseed muffin daily for 3 months or taking flaxseed powder by mouth daily for 2 months reduces breast pain that occurs at the start of the menstrual cycle.
Taking flaxseed by mouth may help reduce body weight, body mass index (BMI), and waist size in adults who are overweight or obese. Taking at least 30 grams of flaxseed daily for at least 12 weeks seems to work best.
Taking whole or ground flaxseed by mouth seems to improve kidney function in people with SLE.
Lignans in flax seeds have phytoestrogenic properties, which can help balance hormones in the body. This is particularly beneficial for women experiencing menopause symptoms.
Add a tablespoon of ground flaxseed to your hot or cold breakfast cereal.
Add a teaspoon of ground flaxseed to mayonnaise or mustard when making a sandwich.
Also, Add 1-2 tbsp to a smoothie
Mix a tablespoon of ground flaxseed into an 8-ounce container of yogurt.
Bake ground flaxseed into cookies, muffins, breads and other baked goods
Flaxseed is likely safe for most adults. Adding flaxseed to the diet might increase the number of bowel movements each day. It might also cause side effects such as bloating, gas, stomachache, and nausea. Higher doses are likely to cause more side effects.
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