Flax seeds have been linked to health benefits, such as improved digestion and a reduced risk of heart disease, type 2 diabetes, and cancer. Flax seeds are usually brown or yellow. Flaxseeds have calories per 3. One tablespoon 10 grams of whole flax seeds provides the following nutrients 4 :.

Two tablespoons 20 grams of flax seeds provide about 6 grams of fiber. The fiber content is composed of 6 :. Soluble fiber helps regulate blood sugar and cholesterol levels. It also promotes digestive health by feeding your beneficial gut bacteria 7 , 8.

When mixed with water, the mucilage gums in flax seeds become very thick. Combined with the insoluble fiber content, this makes flax seeds a natural laxative.

Consuming flax seeds can help promote regularity, prevent constipation, and reduce your risk of diabetes 2 , 9 , Their amino acid profile is comparable to soybeans.

Still, flax seeds are high in the amino acids arginine and glutamine — both of which are important for heart and immune system health 12 , This fat content is composed of 14 :. Flax seeds are one of the richest dietary sources of ALA.

ALA is an essential fatty acid, which means that your body cannot produce it. Thus, you need to obtain it from the food you eat. Flaxseed oil contains the highest amount of ALA, followed by milled seeds.

Eating the seeds whole provides the least amount of ALA, as the oil is locked up inside the fibrous structure of the seed Due to their high content of omega-3 fatty acids, flax seeds have a lower ratio of omega-6 to omega-3 than many other oil seeds.

A lower ratio of omega-6 to omega-3 fatty acids has been linked to a lower risk of various chronic diseases 17 , One type of flax seeds — solin, the yellow variety — is not as nutritious as regular flax seed.

It has a very different oil profile and is low in omega-3 fatty acids Flax seeds are very high in fiber and provide good amounts of protein. Flax seeds are a good source of several vitamins and minerals needed for optimal health.

These include thiamine vitamin B1 , copper, molybdenum, magnesium, and phosphorus. Brown flax seeds have slightly higher antioxidant activity than yellow varieties Flax seeds are one of the richest known dietary sources of lignans.

These nutrients function as phytoestrogens 2. Phytoestrogens are plant compounds that are similar to the female sex hormone estrogen.

They have weak estrogenic and antioxidant properties They have been linked to a decreased risk of heart disease and metabolic syndrome, as they reduce levels of fat and glucose in your blood. Flax lignans also help reduce blood pressure, oxidative stress, and inflammation in your arteries Lignans are fermented by bacteria in your digestive system and may reduce the growth of several cancers — especially hormone-sensitive types, such as breast, uterus, and prostate cancer 31 , Flax seeds are high in several plant compounds, including p -Coumaric acid, ferulic acid, cyanogenic glycosides, phytosterols, and lignans.

In particular, the last two have been linked to various benefits. This fiber has been shown to be effective at suppressing hunger and cravings, potentially promoting weight loss 33 , A review of controlled studies concluded that flax seeds promote weight loss in overweight and obese people.

Those who added the seeds to their diet lost an average of 2. The analysis also showed that weight loss tended to be greater in studies lasting for more than 12 weeks and among those who consumed more than 30 grams of flax seeds per day Flax seeds contain soluble fiber, which may promote weight loss by reducing hunger and decreasing cravings.

Flax seeds have been associated with major benefits for heart health , mainly attributed to their content of omega-3 fatty acids, lignans, and fiber.

High blood cholesterol is a well-known risk factor for heart disease. This is especially true for oxidized LDL bad cholesterol This is supported by animal studies showing that flax seeds may improve cholesterol levels and the composition of blood fats 40 , 41 , 42 , 43 , One month study found that flax seeds caused an additional 8.

This cholesterol-lowering effect is thought to be caused by the high fiber and lignan content in flax seeds. These substances bind with cholesterol-rich bile acids and carry them down your digestive tract.

This reduces cholesterol levels in your body Omega-3 fatty acids are essential. They may have benefits for various aspects of heart health, including blood platelet function, inflammation, and blood pressure. Flax seeds are very high in the omega-3 fatty acid alpha-linolenic acid ALA.

They have been shown to decrease heart disease risk in animal studies by reducing inflammation in the arteries Several studies link ALA with a lower risk of stroke, heart attacks, and chronic kidney disease. Flax is a better source of ALA than chia seeds, although chia seeds also have many health-promoting effects.

One ounce of flaxseeds contains about 6, milligrams of ALA compared to about 4, in the same amount of chia seeds. What does flaxseed do to your body? This seed is considered one of the best foods for reducing inflammation and promoting cardiovascular and gut health.

One of the most extraordinary attributes of flaxseed is that flax contains high levels of mucilage gum content, a gel-forming fiber that is water-soluble and therefore moves through the gastrointestinal tract undigested. Once eaten, mucilage from flaxseeds can keep food in the stomach from emptying too quickly into the small intestine.

This can increase nutrient absorption and make you feel fuller. Flax is low in carbohydrates but extremely high in both soluble and insoluble fiber. This means it also supports colon detoxification, may help with fat loss and can reduce sugar cravings.

Most adults should aim to consume between 25—40 grams of fiber from high-fiber foods daily. Eating just two tablespoons of flaxseeds per day can provide about 20 percent to 25 percent of your fiber needs. We hear a lot about the health benefits of fish oil and omega-3 fats, which is one reason why flaxseeds, walnuts and chia seeds have become known for their anti-inflammatory effects.

Fish oil contains EPA and DHA, two omega-3 fats obtained only from animal foods that are critical for optimal health. Alpha-linolenic acid ALA is an n-3 polyunsaturated fatty acid that found in studies to help :. Why is flaxseed good for your hair?

Flaxseeds benefits for hair include making it shinier, stronger and more resistant to damage. The ALA fats in flaxseeds nourish skin and hair by providing essential fatty acids as well as B vitamins, which can help reduce dryness and flakiness.

It can also improve symptoms of acne, rosacea, dermatitis and eczema. The same applies to eye health, as flax can help reduce dry eye syndrome due to its lubricating effects.

Flaxseed oil is another great option for your skin , nails, eyes and hair since it has an even higher concentration of healthy fats, giving it strong therapeutic effects that can treat inflamed skin.

If you want healthier skin, hair and nails, consider adding two tablespoons of flaxseeds to your smoothie or one tablespoon of flaxseed oil to your daily routine. You can take up to one to two tablespoons of flaxseed oil by mouth per day to hydrate your skin and hair.

It can also be mixed with essential oils and used topically as a natural skin moisturizer, since it seeps into your skin and reduces dryness.

Flax promotes health of the heart and arteries due to its anti-inflammatory action, anti-hypertensive properties, cholesterol-lowering effects, anti-oxidative capacity and lipid-modulating properties.

How is it such a cholesterol-lowering food? Soluble flax fiber also traps bile, which is made from cholesterol in the gallbladder. The bile is then excreted through the digestive system, forcing the body to make more, using up excess cholesterol in the blood and therefore lowering cholesterol.

Studies show that flaxseeds not flaxseed oil can significantly lower these lipids. One study split 70 hyperlipidemia patients into two groups, with the intervention group receiving 30 grams of raw flaxseed powder every day for 40 days. At the end of the study, their serum lipids were measured again.

Using flax is a great way to naturally replace gluten-containing grains in recipes. Grains, especially those containing gluten, can be hard to digest for many people, but flax is usually easily metabolized and also anti-inflammatory.

As a gluten-free method of baking, I often use flaxseeds along with coconut flour in recipes to add moisture, form a desirable texture and get some healthy fats.

Flaxseed is well-known for its positive effects on blood sugar levels, making it a potentially useful tool for those prone to diabetes. When diabetic subjects took one tablespoon of ground flax daily for a month, they experienced a significant drop in fasting blood sugar, triglycerides, cholesterol and A1C level.

Flaxseeds may also improve insulin sensitivity in glucose-intolerant people or those with type 2 diabetes. After 12 weeks of flax supplementation, one study found a small but significant drop in insulin resistance.

Lignans are unique fiber-related polyphenols. Lignans provide us with antioxidants that help reduce free radical damage. In other words, flax has both estrogenic and antiestrogenic properties. For example, in postmenopausal women, lignans can cause the body to produce less active forms of estrogen, which is tied to increased protection against tumor growth.

Lignans are also known for their antiviral and antibacterial properties. You can often buy them in bulk at a lower cost too, in raw and powdered forms.

In general, the color of the seed may have an effect on the taste, but the nutritional value is still the same. Raw and unripe flaxseeds may have more harmful effects on people taking medications, so avoid those in general.

In general, more people will find ground flaxseed easier to eat. Ground flax seeds are easier to digest, release more of their nutrients, and are easier to incorporate into smoothies, salads, and meals. Use your coffee grinder to make freshly ground flax seeds just for this purpose, or purchase flaxseed powder at the store.

Evidence has shown that yes, consuming flax seeds in small amounts has beneficial effects on blood pressure.

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Conor Prendergast, MS Writer. Conor is a 2nd-year medical student with a strong interest in creative writing, copywriting, and business. He is passionate about scientific and medical literacy, as well as innovating in the field of medical technology. In addition… See More. Expert's opinion We believe information about products and services that could benefit people should be made available to consumers to help them make informed decisions about their health care.

November 20, by Conor Prendergast, MS. How To Eat Flax Seeds For Weight Loss? Does the color of the flax seeds make a difference? Is flaxseed powder better than whole flax seeds?

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