What are the top benefits of flax seeds?
Written by
Robert Kelly
Reviewed by
Prof. William Dalton, Ph.D.Flax seeds offer numerous health benefits due to their unique nutritional profile. These tiny seeds give you omega-3 fatty acids, lignans, and soluble and insoluble fiber. You receive protection for your heart and blood vessels. Your digestive system runs more efficiently. Your skin even benefits from hydration. I add them to my personal diet every day and see improved energy gains.
Cardiovascular Protection
- Lowers LDL cholesterol by binding bile acids in the digestive tract
- Reduces blood pressure through nitric oxide enhancement in arteries
- Decreases inflammation markers like C-reactive protein significantly
Blood Sugar Management
- Soluble fiber forms gel slowing carbohydrate absorption rate
- Improves insulin sensitivity through PPARγ receptor activation
- Clinical studies show HbA1c reductions up to 0.9% in diabetics
Cancer Risk Reduction
- Lignans modulate estrogen metabolism in hormone-sensitive tissues
- Induces apoptosis in cancer cells through mitochondrial pathways
- 25g daily shown to lower breast cancer risk markers substantially
Digestive Optimization
- Dual fiber action regulates bowel movements naturally
- Mucilage absorbs 15x its weight in water softening stool
- Prebiotics feed beneficial bacteria like Ruminococcus species
Skin Enhancement
- Omega-3s strengthen skin barrier function preventing moisture loss
- Antioxidants reduce oxidative damage from environmental stressors
- Clinical trials confirm reduced roughness and redness in 6 weeks
Flax seeds have the highest nutritional potency when properly prepared. The best method of preparation is to use a coffee grinder to grind the whole seeds. Grinding the hard outer hull allows you to access and release the internal nutrients. Once you have ground the flax seeds, store them in the refrigerator in an airtight container and use them within 3 months, as they can spoil or become rancid. I keep mine in glass jars in the coldest part of the refrigerator.
Flax seeds can easily be incorporated into meals. You can add ground flax to smoothies, yogurt, and baked goods. You can also replace eggs by mixing 1 tablespoon of flax with 3 tablespoons of water. As a finishing touch, love sprinkling flax on salads or soups for extra nutrition, too. When cooking with flax, avoid heating above 350°F to prevent damage to the omega-3 fatty acids. One of my favorite foods is flax crackers, made with seeds and spices.
Read the full article: 10 Benefits Flax Seeds: Nature's Tiny Powerhouse
