Description

One serving of flaxseed provides a good amount of protein, fiber, and omega 3 fatty acids. It may help lower the risk of some cancers, help maintain a health weight, and reduce cholesterol and blood pressure.

With its mild, nutty flavor and crisp, crunchy consistency, flaxseed is a versatile ingredient that can enhance the taste and texture of almost any recipe. What’s more, it’s loaded with nutrients and linked to numerous benefits:

1. Loaded with nutrients

Flaxseed is one of the world’s oldest crops. There are two types, brown and golden, both of which are equally nutritious. Just one serving provides a good amount of protein, fiber, and omega-3 fatty acids, along with several important vitamins and minerals.

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

Flaxseed is particularly high in thiamine, a B vitamin that plays a key role in energy metabolism as well as cell function. It’s also a great source of copper, which is involved in brain development, immune health, and iron metabolism

2. High in omega-3 fatty acids

Flaxseed is an excellent source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that’s important for heart health and found primarily in plant foods. ALA is one of the two essential fatty acids that you must obtain from the food you eat since your body doesn’t produce them.

3. May help protect against cancer

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.

Some studies associate flaxseed intake with a lower risk of breast cancer, particularly for postmenopausal women

4. Rich in fiber

Just 1 tablespoon (7 grams) of ground flaxseed packs 2 grams of fiber, which is around 5% and 8% of the daily recommended intake for men and women, respectively

flaxseed contains two types of fiber — soluble and insoluble — which get fermented by the bacteria in your intestines to support gut health and improve bowel regularity

While soluble fiber absorbs water in your intestines and slows down digestion, which may help regulate blood sugar levels and lower cholesterol, insoluble fiber adds bulk to the stool, which may prevent constipation and promote regular bowel movements.

5. May lower cholesterol levels

Flaxseed may also help lower cholesterol levels. people with peripheral artery disease, eating 4 tablespoons (30 grams) of milled flaxseed per day decreased levels of LDL (bad) cholesterol by 15% Flaxseed’s high fiber content may help lower cholesterol levels and improve heart health.

6. May reduce blood pressure

Flaxseed is renowned for its ability to decrease blood pressure levels.
A review of 15 studies found that supplementing with flaxseed products, including flaxseed powder, may significantly lower levels of both systolic and diastolic blood pressure — the top and bottom numbers on a reading, respectively.

This seed may be especially effective for those with high blood pressure levels. In fact, a small, 12-week study showed that taking 4 tablespoons (30 grams) of flaxseed per day reduced blood pressure in those with high levels.

7. May stabilize your blood sugar levels

Flaxseed may stabilize blood sugar levels and promote blood sugar control.
According to a review of 25 studies, whole flaxseed may decrease blood sugar and prevent insulin resistance, a condition that impairs the body’s ability to regulate blood sugar levels effectively.

This blood-sugar-lowering effect may be due to this seed’s soluble fiber content. Research shows that soluble fiber slows the absorption of sugar in the blood, which may reduce blood sugar levels.

As such, flaxseed may be particularly helpful if you have type 2 diabetes.

Keep in mind that the benefits of flaxseed for blood sugar control apply mostly to whole flaxseed rather than flaxseed oil. This is because flaxseed oil lacks fiber.

8. May help you manage your weight
Several studies suggest that flaxseed may aid weight management. One older study found that a drink with flax fiber tablets containing 2.5 grams of soluble fiber reduced feelings of hunger and overall appetite.

This is likely because soluble fiber slows digestion and increases feelings of fullness, which may be especially useful if you’re trying to lose weight.

In fact, a large review of 45 studies found that supplementing with flaxseed resulted in significant reductions in body weight, BMI, and belly fat.