Medically CitedIn This Review
Overview
If you’re looking for a new nutrient-filled superfood to add to your lifestyle, flaxseed could be the ideal ingredient. Packed with polyunsaturated fats, fiber, protein, vitamins, minerals, antioxidants, and bioactive plant compounds, this plant could help you manage your weight, optimize digestion, strengthen your heart and immune health, and more.
This superfood is widely available in the form of whole seeds, ground flaxseed, and flaxseed oil, and it is included as a primary ingredient in many health supplements. In addition, it is often added to food products for its high nutritional value.
Registered dietician Rachel Berman, RD explains, “Research that has come out on all the benefits of flaxseed has definitely made it a wonder food over the past years. Marketers have taken advantage of the benefits, creating the trend and a plethora of products in the marketplace [1].”
Read on as we explore the flaxseed health benefits and properties, and explain how to best incorporate this enriching superfood into your diet and lifestyle.
What is Flaxseed?
Flaxseed is the seed of the Flax plant, which grows largely in cooler climates in North America, Europe, and Asia. It has become extremely popular word-wide in recent years as a valuable superfood with multiple benefits to health and well-being, and for its delicous nutty, sweet flavor.
Flaxseed is highly nutritious, as it’s rich in plant protein, soluble and insoluble fiber, and other nutrients like selenium, vitamins B6 and E, thiamine, iron, folate, zinc, manganese, copper, magnesium, and phosphorus. It is also high in polyunsaturated fats, in particular ALA omega-3 fatty acids that offer potent antioxidant and anti-inflammatory benefits.
Health advantages linked to flaxseed consumption include helping to strengthen the immune system, enhance digestion, curb hunger, support weight management, and balance blood sugar levels. This seed may also help ease joint pain, strengthen the bones, and promote more youthful skin.
The seeds of the Flax plant also have plant compounds called lignans with powerful antioxidant properties, which help support heart health, and they may also balance hormone levels to relieve menopause symptoms.
If you’re not yet convinced that this is the ideal superfood to add to your diet, let’s delve into each of the flaxseed benefits to health in detail.
Health Benefits of Flaxseed
Flaxseed is one of the most nutrient-rich superfoods available and offers multiple potential advantages to health. These are the top flaxseed benefits:
Supports Heart Health
Flaxseed contains powerful antioxidants that lower oxidative stress to repair damage to heart cells. In particular, they are high in lignans, which have some support for their ability to help lower the risk of cardiovascular disease [2].
These seeds are also high in omega-3 fatty acids, in particular ALA, which has anti-inflammatory benefits and may help lower blood pressure. In addition, evidence indicates that the soluble and insoluble fiber in flaxseed helps balance cholesterol levels.
Helps Enhance Digestion
Flaxseed contains both soluble and insoluble fiber, which feed the healthy probiotic gut bacteria so they can kill harmful bacteria, proliferate, and balance the gut microbiome. Fiber helps cleanse the colon, promote regular bowel movements, and relieve issues like gas, bloating, and constipation.
A 3-month study published in patients with irritable bowel syndrome published in Nutritional Genomics and Functional Food found that regular ingestion of ground flaxseed helped ease constipation and other abdominal symptoms [3].
Helps Balance Blood Sugar
The fiber in flaxseed slows the digestive process, which helps balance blood sugar levels and prevent spikes. Evidence indicates that taking in more flaxseed could improve insulin sensitivity and glucose metabolism, and whole and ground flaxseed is most beneficial.
A systematic review and meta-analysis published in Nutrition Reviews concluded that whole flaxseed, but not flaxseed oil, had a significant impact on improving glycemic control [4].
Supports Weight Management
Flaxseed is considered a superior weight loss ingredient to many, and studies support its benefits. The high fiber content slows digestion to keep you feeling full for longer, and it helps balance blood sugar to prevent cravings.
These seeds are also high in omega-3 fatty acids, which help stimulate the metabolism to promote rapid fat-burning. A systematic review and meta-analysis of studies published in Obesity Reviews concluded that regular intake of flaxseed over 12 weeks or more may significantly reduce BMI, body weight, and waist circumference [5].
Helps Relieve Menopause Symptoms
The bioactive lignans in flaxseed are plant-based phytoestrogens that can bind to estrogen receptors in the body to increase levels. This is particularly ideal for menopausal women, as the hormonal balance helps ease symptoms like hot flashes, night, sweats, and mood swings.
A 3-month study of perimenopausal women published in Cureus concluded that daily flaxseed powder supplementation helped significantly decrease symptoms [6].
In addition, the lignans, omega-3 fatty acids, and other nutrients in flaxseed increase bone mineral density, helping to prevent bone loss in menopausal women and lower the risk of osteoporosis.
Supports Joint Health
The antioxidants and bioactive agents in flaxseed help repair damage to cartilage tissue to support joint health, and it contains collagen-boosting ingredients like vitamin E that boost collagen production. This helps strengthen the bones that support the joints and repair and rebuild damaged cartilage tissue.
In addition, flaxseed’s powerful anti-inflammatory agents help ease swelling, pain, and discomfort, making it a potentially ideal ingredient for people with arthritis.
A 12-week study published in the European Journal of Nutrition concluded that flaxseed consumption with or without an anti-inflammatory diet is a useful adjunct therapy in rheumatoid arthritis treatment [7].
Supports Skin Health
Flaxseed provides your skin with a wealth of nutrients to enhance its overall health, and the polyunsaturated fatty acids and fiber help boost hydration. High in antioxidants, these seeds repair damage to the skin barrier, reduce signs of aging, and protect it from UV rays.
The boost in collagen from nutrients like vitamin E tightens the skin, improves elasticity, and helps smooth wrinkles and fine lines. In addition, the anti-inflammatory agents in flaxseed soothe the complexion and may help heal skin conditions.
A 12-week study published in Skin Pharmacology and Physiology found that regular supplementation with flaxseed oil helped improve skin barrier function, decrease roughness and sensitivity, boost hydration, and enhance smoothness [8].
How Can You Add Flaxseed to Your Diet?
Flaxseed is widely available, and there are several ways that you can incorporate this nutrient-rich superfood into your diet. Note that it’s important to keep flaxseed in a cool, dark space away from light or heat to preserve the nutrients.
- Whole Seeds: You can purchase whole flaxseed online and from many health food and other stores, but when consumed this way it can be hard on the stomach and may lead to digestive issues like gas or bloating.
- Ground Flaxseed: Buying ground flaxseed is your best bet, as it is high in nutrients and fiber and easier on the stomach than whole seeds. In addition, this form is easy to incorporate into foods and dishes in multiple ways, by adding it to smoothies, sprinkling it on yogurt or cereal, or including it in baking or cooking.
- Flaxseed Oil: Many people use flaxseed oil in cooking, but it’s important to note that you should not cook it on high heat or you will lose many of the precious nutrients. It works well in salad dressing and sauces, or to top off a salad or dish. The oil has more ALA omega fatty acids than ground flaxseed but is lower in nutrients and has no fiber.
- Supplements: You can purchase health supplements like Superfood Greens Fusion and other natural products that contain flaxseed as a primary active ingredient for its multiple advantages to health and well-being.
If you do eat whole flax seeds, soak them in water for a couple of hours to break down the outer shell and make them easier to digest. You can also buy whole seeds and grind them, and it is best to do so right before consuming them to preserve their nutrient value.
Safety and Side Effects
You can eat flaxseed daily, but is best to avoid whole seeds because the outer hull is difficult for the body to digest. Your best choices are ground flaxseed, flaxseed oil, or a supplement that includes these seeds as an ingredient.
There are no serious flaxseed side effects, however, due to their very high fiber content taking too much could lead to digestive symptoms like gas and bloating. In rare cases, some individuals may have an allergy to this ingredient, so check with your healthcare provider if you are very allergy-sensitive.
Some medications may preclude the intake of flaxseed, like blood thinners, blood pressure medication, or diabetes drugs. In addition, individuals with hormone-sensitive conditions like prostate cancer, breast cancer, PCOS, and endometriosis or digestive diseases like IBS or Crohn’s should avoid taking flaxseed. Before adding this ingredient to your regimen, check with a healthcare provider, especially if you have a health condition or take medication.
FAQs About Flaxseed
Q: What is the best benefit of flaxseed?
A: Rich in omega-3 fatty acids, antioxidants, and plant compounds like lignans, flaxseed helps lower blood pressure, support heart health, and reduce the risk of cardiovascular disease. It also helps enhance digestive health, balance blood sugar, ease joint pain, rejuvenate the skin, and curb hunger to support weight management.
Q: What is the healthiest way to eat flaxseed?
A: : It’s best to eat ground flaxseed, as the whole seeds are very difficult for the digestive tract to break down easily. You can also purchase flaxseed oil, and it is often included as an ingredient in health supplements for digestion, metabolic support, weight management, or overall health.
Q: Does flaxseed reduce belly fat?
A: Flaxseed helps support weight management, and may reduce fat in the belly and other areas of the body. Rich in fiber and protein, it keeps you feeling satiated to curb hunger, and it keeps your blood sugar balanced to prevent cravings.
Flaxseed is also high in omega-3 fatty acids which help increase the metabolism to speed up fat-burning, which is why it is included in some weight loss supplements like Nutrizen Keto ACV.
Q: What happens if you eat flaxseed every day?
A: Adding flaxseed to your daily diet is safe and offers several health benefits, including helping to boost heart health, support weight management, lower blood sugar, enrich the skin, and ease joint pain. In addition, it helps enhance your digestive health for more regular bowel movements and relief from issues like gas, constipation, and bloating.
Q: Q: Does Flaxseed boost collagen?
A: High in omega-3 fatty acids and vitamin E, flaxseed increases the production of collagen. This may tighten the skin to smooth signs of aging like wrinkles and fine lines, and it helps repair and rebuild cartilage to support joint health.
Conclusion
Flaxseed is a superfood worth looking into, with its rich blend of nutrients, antioxidants, and phytochemicals that offer multiple benefits to health and well-being. Adding more flaxseed to your diet helps boost heart health, optimize digestion, support weight management, lower blood sugar, enrich the skin, and much more.
This potent ingredient is available from numerous retailers in the form of whole seeds, ground flaxseed, or flaxseed oil, and it is included in many health supplements for its high nutritional value and multiple health benefits. Consult with a healthcare practitioner about suitability and the best way to incorporate flaxseed into your life.
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7 Sources
We review published medical research in respected scientific journals to arrive at our conclusions about a product or health topic. This ensures the highest standard of scientific accuracy.
[2] The Cardiovascular Effects of Flaxseed And Its Omega-3 Fatty Acid, Alpha-Linolenic Acid: https://pmc.ncbi.nlm.nih.gov/articles/PMC2989356/
[3] Efficacy of ground flaxseed on constipation in patients with irritable bowel syndrome: https://www.researchgate.net/publication/291155913_Efficacy_of_ground_flaxseed_on_constipation_in_patients_with_irritable_bowel_syndrome
[4] Flaxseed Supplementation on Glucose Control and Insulin Sensitivity: A Systematic Review and Meta-Analysis of 25 Randomized, Placebo-Controlled Trials: https://academic.oup.com/nutritionreviews/article-abstract/76/2/125/4713926?login=false
[5] The Effect of Flaxseed Supplementation on Body Weight and Body Composition: A Systematic Review and Meta-Analysis of 45 Randomized Placebo-Controlled Trials: https://pubmed.ncbi.nlm.nih.gov/28635182/
[6] Effects of Flaxseed on Perimenopausal Symptoms: Findings From a Single-Blind, Randomized, Placebo-Controlled Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC11448742/
[7] The Effect of Flaxseed With or Without Anti-Inflammatory Diet in Patients With Rheumatoid Arthritis, a Randomized Controlled Trial: https://pubmed.ncbi.nlm.nih.gov/34837524/
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