Flaxseed: Health Benefits, Sources And How To Eat It - Forbes

Flaxseed is loaded with nutrients and may offer a few impressive health perks. Keep reading for a few of the top benefits of flaxseed.

It May Help Lower Cholesterol Levels

“This small but mighty seed is a good source of fiber, with a composition of 25% soluble fiber and 75% insoluble fiber,” says Cheryl Mussatto, a Kansas, Topeka-based clinical dietitian and author of The Nourished Brain. “Flaxseed is also a good source of omega-3 fatty acids and packed with lignans, a type of phytochemical helping lower cholesterol [and] reducing the risk of heart disease.”

One small, 12-week study found that people with hypertension (high blood pressure) supplementing with flaxseed significantly reduced total cholesterol levels compared to a placebo.  Another meta-analysis found flaxseed can decrease both total and LDL (bad) cholesterol levels, along with triglycerides, a second risk factor for heart disease.

It Could Have Cancer-Fighting Properties

“Flaxseed contains alpha-linolenic acid (ALA) and lignans, both of which have anti-cancer properties,” says Justine Chan, a Toronto, Canada-based registered dietitian, certified diabetes educator and founder of Your Diabetes Dietitian, an online resource for people with diabetes. Some research suggests that flaxseed may even help protect against certain types of cancer, including breast, prostate, endometrium and colon cancers, she adds.

Interestingly, one study linked regular consumption of flaxseed and flax bread with a significantly lower risk of developing breast cancer. Other research suggests that flaxseed may be associated with a reduced risk of colorectal cancer as well. However, more high-quality studies in humans are needed.

It Could Support Weight Loss

“Because of its fiber content, flaxseed helps you feel full,” says Mussatto. She explains that this can help suppress your appetite, leading to decreased food intake throughout the day. “Taking between 2 to 4 tablespoons of flaxseed a day is recommended to help with weight management.”

A review of 45 studies found that flaxseed could significantly reduce body weight and belly fat, especially when used for at least 12 weeks in doses above 30 grams. Another study showed that flaxseed was more effective than psyllium (another type of fiber) at reducing body weight, blood sugar levels and constipation in people with type 2 diabetes.

It Might Help Stabilize Blood Sugar

“Flaxseed is an excellent choice for blood sugar management,” says Chan. She explains that its high content of soluble fiber could slow the absorption of sugar in the intestines, which could help reduce blood sugar levels.

One large review of 25 studies concluded that whole flaxseed can improve blood sugar control by reducing blood sugar and insulin levels. Plus, it may also enhance insulin sensitivity, improving the body’s ability to use insulin efficiently. According to another review, flaxseed supplementation can decrease levels of hemoglobin A1c, a marker of long-term blood sugar control, in people with type 2 diabetes, but further research is warranted.

It May Help Lower Blood Pressure

The combination of fiber, omega-3 fatty acids and lignans found in flaxseed could be beneficial for maintaining healthy blood pressure levels, according to Mussatto.

According to one analysis of 15 studies, supplementing with flaxseed powder can decrease both systolic and diastolic blood pressure levels. Another review had similar findings, reporting that flaxseed supplementation can decrease systolic and diastolic blood pressure, especially when used for at least 20 weeks in people with high blood pressure or overweight.

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Flaxseed: Health Benefits, Sources And How To Eat It - Forbes
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