17 Essential Health Benefits of Flaxseed

Flaxseed is a superfood that is known for its high nutritional value. Lately, it has gained popularity among health-conscious individuals for the extensive health benefits it offers. However, it's essential to understand its nutritional value, potential side effects, and recommended daily intake to maximise its advantages safely.

This blog highlights the health benefits of flaxseed, its nutritional value, ways to increase your daily intake, and other essential aspects. So, if you are keen to know about it, keep reading!

Team Digit

Health Benefits of Flaxseed
Nutritional Values of Flaxseed
How to Include Flaxseed?
Side Effects of Overeating
Who Should Avoid?
Frequently Asked Questions

Top 17 Health Benefits of Flaxseed

benefits of eating flakseeds in your diet plan

Take a look at the possible health benefits of flaxseed:

1. Lowers the Risk of Cancer

Consumption of flaxseeds may stop the growth of the multiple types of cancer cells in the body. Besides, they consist of lignans. These antioxidants reduce the tumour's growth and prevent them from making new blood vessels.

2. Improves Heart Health and Reduces Bad Cholesterol

The American Heart Association suggests consuming more omega-3 and fibre to improve heart health. Besides, the consumption of lignans may also prove beneficial in preventing cardiovascular diseases. Thankfully, flaxseeds have all these nutrients. Moreover, these superfoods contain phytosterols. Phytosterols help in preventing cholesterol absorption in the intestine. Therefore, consuming flaxseeds may lower the LDL (low-density lipoprotein) levels or, as popularly termed, 'bad cholesterol' in the body.

3. Reduces the Symptoms of Arthritis

According to the Arthritis Foundation, consuming flaxseeds may decrease joint stiffness and pain. Individuals with lupus, Raynaud's phenomenon and rheumatoid arthritis can consume these seeds to get some relief from pain. Although, according to the Foundation, there is no sufficient evidence to support this claim. However, the ALA content in the flaxseeds may lower the inflammation.

4. Improves Blood Sugar

Flaxseeds may control blood sugar levels. This is because the seeds are rich sources of insoluble fibre. Fibre takes a long time to break down and digest. This, in turn, lowers the release of sugar in the blood. A majority part of their insoluble fibre constitutes lignans. These are a group of polyphenols and are extremely beneficial for maintaining blood sugar levels.

5. Prevents Constipation

The insoluble fibre content in the flaxseeds does not allow them to dissolve in the water. Instead, they stay in the digestive tract after consumption. Over there, they absorb the water and create a bulk that promotes regularity in the bowel movement.

6. Helps in Weight Management

According to a study published in 'Healthline’, a drink containing flax fibre tablets with 2.5 grams of soluble fibre lowered feelings of hunger and reduced the overall appetite. This is due to the presence of soluble fibre in them that slows down digestion and boosts the feeling of fullness. This is very helpful in managing weight.

7. Maintains Blood Pressure

The presence of lignans and alpha-linolenic in flaxseeds prevents the increase of blood pressure levels. Besides, they are rich sources of fibre which protect the cells in blood vessels and control the blood pressure levels.

8. Rich in Omega-3 Fatty Acids

Flaxseed is an excellent source of alpha-linolenic acid (ALA), an omega-3 fatty acid crucial for heart health. Omega-3s help reduce inflammation, lower the risk of chronic diseases such as heart disease, and support brain function. Consuming flaxseed can help balance the ratio of omega-6 to omega-3 fatty acids in the diet.

9. High in Dietary Fibre

Flaxseed is packed with soluble and insoluble fibre, making it an excellent choice for digestive health. The soluble fibre in flaxseed helps regulate blood sugar levels and lower cholesterol, while the insoluble fibre promotes regular bowel movements and prevents constipation. Additionally, fibre supports a healthy gut.

10. Supports Hormonal Balance

Flaxseed contains lignans, which have phytoestrogenic properties that can help balance hormone levels in the body. For women, flaxseed can alleviate symptoms of menopause, such as hot flashes and mood swings. For men, lignans can support prostate health and reduce the risk of hormone-related conditions.

11. Enhances Skin Health

The omega-3 fatty acids and antioxidants in flaxseed can contribute to healthier skin. Omega-3s help maintain the skin's lipid barrier, keeping it hydrated and reducing inflammation that can lead to conditions like acne and eczema. Antioxidants protect the skin from damage caused by free radicals and UV radiation.

12. Reduces Inflammation

Chronic inflammation is a root cause of many health conditions. The nutrients in flaxseed have anti-inflammatory properties that can help reduce inflammation in the body. By lowering the levels of pro-inflammatory markers, flaxseed can alleviate symptoms of inflammatory conditions and improve overall health.

13. Supports Bone Health

Flaxseed contains several essential nutrients for maintaining strong and healthy bones, including calcium, magnesium, and phosphorus. These minerals work together to support bone density and prevent conditions like osteoporosis. Regular consumption of flaxseed can reduce the risk of fractures.

14. Promotes Healthy Hair

The nutrients in flaxseed, including omega-3 fatty acids, vitamin E, and protein, can support healthy hair growth and maintenance. Omega-3s nourish hair follicles, promoting stronger and shinier hair. Vitamin E acts as an antioxidant, protecting hair from damage caused by environmental factors and free radicals.

15. Enhances Mental Health

Flaxseed plays a crucial role in maintaining the structure and function of brain cells, improving cognitive function and reducing the risk of neurodegenerative diseases. They also help regulate mood and reduce symptoms of depression and anxiety. Regular consumption of flaxseed can enhance overall brain health.

16. Aids in Detoxification

Flaxseed can support the body's natural detoxification processes. Fibre helps bind and eliminate toxins from the digestive tract, promoting regular bowel movements and preventing the reabsorption of harmful substances. Including flaxseed in your diet can aid in maintaining a clean and healthy body.

17. Supports Respiratory Health

Flaxseed's anti-inflammatory and antioxidant properties can benefit respiratory health by reducing inflammation in the airways and protecting lung tissue from oxidative damage. Omega-3 fatty acids help manage conditions like asthma and chronic obstructive pulmonary disease (COPD) by improving lung function and reducing the frequency of symptoms.

What are the Nutritional Values of Flaxseeds?

Here is the nutritional value that you can derive from consuming one tablespoon of grounded flaxseeds (7 grams).

Nutrients	Nutritional Value
Energy	37 calories
Fat	3 grams
Carbohydrate	2 grams
Fibre	2 grams
Protein	1.3 grams
Thiamine	10% of the DV or Daily Value
Copper	9% of the DV or Daily Value
Manganese	8% of the Daily Value
Magnesium	7% of the DV or Daily Value
Phosphorous	4% of the DV or Daily Value
Zinc	3% of the DV or Daily Value
Selenium	3% of the DV or Daily Value
Folate	2% of the DV or Daily Value
Iron	2% of the DV or Daily Value
Vitamin B6	2% of the DV or Daily Value

How to Include Flaxseeds in Your Daily Diet?

To get advantages of flaxseeds through your daily diet, follow these five simple ways to add these highly nutrient seeds to the following foods:

1. Smoothies

Skip the store-bought smoothies as it contains additives and preservatives. Instead, blend one using some vegetables, fruits and yoghurt. While blending your smoothie, put one tablespoon of flaxseeds. This will provide a nutty flavour to it, alongside 2 grams of additional protein.

2. Salad

Replace your old salad dressing like olive oil with flaxseed oil and spread it to your salad. Alternatively, you can sprinkle flaxseeds on your salads to make them extra crunchy and flavourful. This addition can help you meet your daily fibre requirements and promote heart health.

3. Breakfast Cereals

Add one tablespoon of powdered flaxseeds or sprinkle whole flaxseeds to your breakfast cereal to get additional fibre. You can also make your oatmeal extra healthy by adding flaxseed. It’s a quick way to make your breakfast more filling and nutritious, providing essential nutrients to kickstart your day.

4. Bread or Cookies

You can add flaxseeds while making muffins, bread or cookies. All you need to do is grind them into powder and mix them into the batter of bread, cookies or cake. Alternatively, add flaxseeds to the bread and bake it for 3 hours at 300F to get an additional crunch and nutrition.

5. Soup

You can garnish whole flaxseeds on your soup or can mix one tablespoon of powdered flaxseeds into it. This will make your soup healthier and more delicious with seeds’ nutty and crunchy taste. This method is particularly useful in enhancing the health benefits of comfort foods.

6. Baking

Incorporate flaxseeds into your baking recipes, such as muffins, bread, and cookies. Ground flaxseeds can be used as an egg substitute (one tablespoon of flaxseed meal mixed with three tablespoons of water equals one egg) for a vegan option. This adds nutritional value and enhances the texture and moisture of your baked goods.

7. Blending into Dips and Spreads

Add ground flaxseeds to dips like hummus, guacamole, or yoghurt-based spreads. This subtle addition increases the nutritional value of your dips without compromising flavour. It’s a great way to boost the fibre and omega-3 content of your snacks and appetisers. This combination is perfect for a quick breakfast or a nutritious snack.

What are the Side Effects of Overeating Flaxseed?

Flaxseeds are surely packed with nutrients. However, overconsumption can disturb your health. Here are some of the side effects you may experience from overconsumption of flaxseeds:

Blocks Intestine: Health experts say that eating flaxseeds without sufficient fluids can block the intestine. Patients with scleroderma should remain aware of their intake amount of flaxseeds. This is because excess consumption can lead to chronic bowel obstruction and constipation.
Loose Stool: Eating excess flaxseeds can lead to a higher frequency of bowel movements and can even cause IBS and diarrhoea in a few cases. However, avoid eating flaxseeds if you are already suffering from these medical conditions.
Leads to Allergic Reactions: Low blood pressure levels, obstructed breathing for a long time, and anaphylaxis are some of the allergic reactions due to overconsuming flaxseeds. You may also experience nausea, vomiting, or abdominal pain as allergic reactions due to eating an excess of these seeds.
Causes Reactions with Some Medications: Flaxseeds are a rich source of fibre. Overconsumption blocks the digestive tract and disrupts the absorption of specific supplements or medicines. Eating flaxseeds may also alter the effects of medicines for blood thinning or blood sugar. Therefore, consult with your doctor before you incorporate flaxseeds into your diet.
Gastrointestinal Issues: Consuming excessive flaxseed can lead to gastrointestinal discomfort, including bloating, gas, and abdominal pain. The high fibre content in flaxseed may overwhelm the digestive system, especially if not accustomed to such a high intake.
Increased Risk of Prostate Cancer: Some studies suggest that a high intake of alpha-linolenic acid (ALA) found in flaxseed might be linked to an increased risk of prostate cancer. While the evidence is not conclusive, men should be cautious and consult with healthcare providers.
Lower Blood Pressure: While flaxseed can help lower blood pressure, excessive consumption might lead to hypotension. This can cause symptoms like dizziness, fainting, and blurred vision. Individuals with naturally low blood pressure should monitor their flaxseed intake.
Oxidative Stress: Although flaxseed is rich in antioxidants, overconsumption can paradoxically lead to oxidative stress. This occurs because the body can only process a certain amount of antioxidants effectively. Excessive intake may overwhelm the system.
Dehydration: The fibre in flaxseed requires adequate hydration to function properly. Consuming too much flaxseed without sufficient water can lead to dehydration. Symptoms include dry mouth, thirst, reduced urine output, and fatigue. Ensuring ample water intake is essential.
Kidney Stones: Flaxseed is high in oxalates, which can contribute to the formation of kidney stones in susceptible individuals. Those with a history of kidney stones should be cautious with their flaxseed consumption and maintain a diet low in oxalates to prevent recurrence.
Impact on Pregnant and Breastfeeding Women: Pregnant and breastfeeding women should be cautious with flaxseed intake due to its potential hormonal effects. High levels of phytoestrogens in flaxseed can interfere with hormone levels and may not be safe during pregnancy and lactation.
Thyroid Function: Flaxseed contains compounds that may affect thyroid function. These compounds can interfere with the production of thyroid hormones, potentially leading to hypothyroidism. Individuals with thyroid disorders should consult their healthcare provider.

Who Should Avoid Eating Flaxseeds?

Flaxseeds may not be suitable for every individual. You should consult your doctor or avoid eating flaxseeds in case of the following circumstances:

Consuming medicines for blood thinning.
Consuming nonsteroidal anti-inflammatory medicines.
Taking medicines for lowering cholesterol.
You are breastfeeding your child or pregnant.
Suffering from uterine or breast cancer.
Developing an allergic reaction due to eating flaxseeds.

FAQs about the Health Benefits of Flaxseed

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What are the precautions that you should maintain while eating flaxseeds?

Here are some of the precautions that you must follow before consuming flaxseeds:

Avoid eating raw flaxseeds.
Eat flaxseeds with an adequate amount of fluid.
Do not heat flaxseed oil to cook foods.

Are flaxseeds helpful in maintaining healthy skin?

Yes. The presence of lignans and antioxidants in these flaxseeds prevents developing wrinkles on the face. Besides, the fatty acids present in these seeds keep the skin moisturised.

How much flaxseed should you consume in a day?

You should eat one tablespoon of flaxseeds a day.

What nutrients are found in flaxseed?

Flaxseed is rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA), fibre, protein, lignans, and essential vitamins and minerals such as magnesium, phosphorus, and vitamin B1.

How can flaxseed support heart health?

Flaxseed supports heart health by reducing inflammation, lowering blood pressure, and improving cholesterol levels. The omega-3 fatty acids in flaxseed help reduce the risk of cardiovascular diseases.

Can flaxseed help with weight management?

Yes, flaxseed can aid in weight management. Its high fibre content promotes feelings of fullness, reducing overall calorie intake and helping with weight loss.

How does flaxseed impact blood sugar levels?

Flaxseed helps regulate blood sugar levels by slowing down the absorption of glucose in the bloodstream, which is beneficial for individuals with diabetes or those at risk of developing it.

Can flaxseed improve skin health?

Yes, the omega-3 fatty acids and antioxidants in flaxseed can help improve skin hydration, reduce inflammation, and promote a healthy, glowing complexion.

How can flaxseed support hormonal balance?

Flaxseed contains lignans, which are phytoestrogens that can help balance hormone levels in the body, particularly in postmenopausal women, reducing symptoms of menopause.

Is flaxseed good for bone health?

Yes, flaxseed supports bone health by providing essential nutrients such as magnesium and phosphorus, which are vital for maintaining strong and healthy bones.

How does flaxseed affect cholesterol levels?

Flaxseed can help lower cholesterol levels, particularly LDL (bad) cholesterol, by its high fibre and omega-3 fatty acid content, reducing the risk of heart disease.

Can flaxseed improve cognitive function?

The omega-3 fatty acids in flaxseed are beneficial for brain health, potentially improving cognitive function and memory and reducing the risk of neurodegenerative diseases.

How should flaxseed be stored?

Flaxseed should be stored in a cool, dark place, preferably in an airtight container. Ground flaxseed should be refrigerated to prevent it from going rancid.

How can flaxseed be incorporated into a diet?

Flaxseed can be added to smoothies, oatmeal, yoghurt, baked goods, and salads. It can also be used as an egg substitute in vegan baking by mixing ground flaxseed with water.

How does flaxseed support liver health?

Flaxseed supports liver health by reducing inflammation and oxidative stress, thanks to its high content of antioxidants and omega-3 fatty acids, which help protect the liver from damage.