Flaxseeds are tiny brown or gold seeds that come from the flax plant. They have a very mild, nutty flavor and are rich in fiber and a variety of other nutrients. Ground flaxseeds are easiest to digest and may provide more nutrients than whole seeds, which can pass through your digestive system undigested.
Flaxseed oil comes from pressed flax seeds.
WHY THEY ARE GOOD FOR YOU
Flaxseeds contain fiber, vitamins, minerals, protein, healthy plant-based fats, and antioxidants that help prevent cell damage
Flaxseeds are a good source of soluble and insoluble fiber which help keep your bowel movements regular and prevent constipation. Flaxseeds are also a good source of:
These vitamins and minerals help support your energy, immune system, nervous system, bones, blood, heartbeat, and many other bodily processes.
Flaxseeds are also rich in omega-3s and omega-6s, which are essential fatty acids. These are substances that your body needs to function but cannot make on its own. You must get them from foods like seafood and flaxseeds.
Oils, such as canola and soybean oil, contain the same fatty acids as flax oil. But flax oil contains more. Next to seafood, flax oil is one of the best sources of omega-3 fatty acids. Eating flaxseeds can help boost your omega-3s. However, the main type of omega-3 found in flaxseeds is less usable than the types found in seafood.
Half of flaxseed calories come from fat. But this is healthy fat that helps boost your "good cholesterol." Small amounts will not prevent weight control.
Consuming flaxseeds has been shown to reduce cholesterol level. Researchers are looking at whether consuming more of the essential fatty acids found in flaxseeds will improve blood pressure, blood sugar, heart health, and other areas.
If you plan to consume flaxseeds or flax oil on a regular basis, talk with your doctor. It may affect how certain medicines work.
HOW THEY ARE PREPARED
Flaxseeds can be added to or sprinkled on almost any food. Some cereals, such as raisin bran, now come with flaxseeds already mixed in.
Grinding whole seeds will help you get the most nutrients. To add flaxseeds to your diet, add ground flax to:
- Pancakes, French toast, or other baking mixes
- Smoothies, yogurt, or cereals
- Soups, salads, or pasta dishes
- Also use in place of bread crumbs
WHERE TO FIND FLAXSEEDS
Flaxseeds may be purchased online or at any health food store. Many major grocery stores also carry flaxseeds in their natural or organic food sections.
Simply buy a bag or container of flaxseeds in whole, crushed, or milled form, depending on the texture you like. You can also buy flaxseed oil.
Avoid raw and unripe flaxseeds.
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Khalesi S, Irwin C, Schubert M. Flaxseed consumption may reduce blood pressure: a systematic review and meta-analysis of controlled trials. J Nutr. 2015;145(4):758-765. PMID: 25740909 pubmed.ncbi.nlm.nih.gov/25740909/.
Parikh M, Netticadan T, Pierce GN. Flaxseed: its bioactive components and their cardiovascular benefits. Am J Physiol Heart Circ Physiol. 2018;314(2):H146-H159. PMID: 29101172 pubmed.ncbi.nlm.nih.gov/29101172/.
Vannice G, Rasmussen H. Position of the academy of nutrition and dietetics: dietary fatty acids for healthy adults. J Acad Nutr Diet. 2014;114(1):136-153. PMID: 24342605 pubmed.ncbi.nlm.nih.gov/24342605/.
Review Date 5/26/2020
Updated by: Meagan Bridges, RD, University of Virginia Health System, Charlottesville, VA. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.