Flaxseeds have proven to be a powerhouse food, packed with heart-healthy benefits and protective properties. Flaxseed (also known as linseed) is loaded with notable vitamins and nutrients such as plant-based fiber, protein, and fatty acids. In fact, the percentage of the essential omega-3 fatty acid that’s found in flaxseeds is the highest of any plant source, making this quite the superstar superfood.
Having been traditionally used as an ingredient in breakfast cereals and breads, research shows that a significant number of flax products have been developed for the health food market over the last 10 years—which may explain the uptick in flaxseed popularity. Known as a very versatile super seed, you can sprinkle it into nearly anything to reap its amazing nutritional benefits: yogurt, salad, smoothies, oatmeal, cereal—the list is endless!
“Flaxseeds are high in fiber, which helps to fill you up, keep you full longer, and aids in digestion and heart health,” says Fresh Thyme Market’s health and lifestyle expert, Meghan Sedivy, RD, LN. “They also contain omega-3 fatty acids which have been linked to several health benefits that include brain health and heart health; that may help reduce blood pressure levels and inflammation; and that help increase good cholesterol levels.”
Here are the top 5 Healthy Benefits of Flaxseeds:
1. Flax Seeds Contain Heart-Healthy, Polyunsaturated Fats
Studies suggest that the good-for-you fats (omega-3s) found in flaxseed, benefit those with heart disease. “Flaxseeds have been associated with several heart health benefits: potentially reducing blood pressure levels, triglyceride levels, bad cholesterol levels, and inflammation in the body, while helping to increase good cholesterol levels,” Sedivy says.
2. Flax Seeds Are Fantastic for Digestion
“Flaxseeds contain high amounts of fiber which may help improve digestive health,” Sedivy further explains. Flaxseeds are an excellent source of both soluble and insoluble fiber. Insoluble fiber promotes the movement of material through your digestive system and increases stool bulk. “Eating a diet rich in fiber helps to increase the size and weight of stool and soften it to help promote and maintain regularity and prevent constipation.”
3. Flax Seeds May Help Lower Cancer Risk
Flaxseed have been shown to prevent the development of cancerous tumors. This could be because flax is rich in lignans (a group of bioactive compounds that are chock-full of antioxidant properties) that may protect the body from cancer by slowing the growth of existing tumors. One human clinical study showed that eating a muffin containing 25 grams of flaxseed for 40 days demonstrated the potential to reduce tumor growth in postmenopausal women who were newly diagnosed with breast cancer.
4. Flax Seeds a Good Source of Protein
According to Piedmont Healthcare, protein is an “important building block of bones, muscles, cartilage and skin.” (In fact, did you know that your hair and nails are mostly protein?) Flaxseeds are a great source of high-quality, plant-based protein. One teaspoon of flaxseeds contains nearly 2 grams of protein, so flaxseeds are a viable protein-packed option for those in search of alternatives to animal protein sources. Adding flaxseed to a salad or smoothie can help boost your protein intake.
5. Flax Seeds Can Help Reduce Skin Inflammation
Not only is the flaxseed packed with internal nutritional benefits when eaten regularly, but it also contains massive beauty benefits when applied directly to the skin. Because flaxseeds are high in anti-inflammatory omega-3s, they can help curb inflammation in the skin. Flax fiber has also been shown to have a promote a healing effect on the skin. One small study found that women who used flaxseed oil daily led to improved skin elasticity, increased hydration and a brighter complexion.
