Flaxseed: 9 Health Benefits

When you think about superfoods, what comes to mind? Perhaps kale, quinoa, or chia seeds? Let us introduce you to another powerhouse you might have overlooked—flaxseed. This humble little seed carries a treasure trove of health benefits that can revolutionize your diet and lifestyle. From improving heart health to enhancing digestion, flaxseed has been cherished for centuries for its healing properties.

This article explores the top 9 health benefits of flaxseed, dives into the science behind its nutritional profile, and shows you easy ways to incorporate it into your meals. By the end, you’ll see why this nutrient-rich seed is a must-have in your pantry.

Where can I find linseed?

The flax plant is an annual herbaceous plant about 1 metre high, recognizable by its elongated leaves and blue flowers. The seeds are small, flat, oval and shiny golden-brown in color. Flaxseeds are rich in fiber, omega-3 fatty acids (alpha-linolenic acid), lignans and minerals such as calcium, potassium and magnesium. These components give flaxseed its health-giving properties.

Nutritional composition

Flaxseeds are a nutrient powerhouse packed with essential components that provide numerous health benefits. Here’s a detailed breakdown of what flaxseeds contain:

• Omega-3: “These essential fatty acids are not synthesized by the body,” warns the dietician. They must therefore be provided by the diet. And we don’t consume enough of them. A daily intake of 2 tablespoons of flaxseed provides 100% of the recommended daily intake of omega-3s.
• Fiber: flaxseeds are very high in fiber. They contain 30 g per 100 g! That’s all you need for your daily diet.
• Lignans: “These are phytoestrogens that mimic natural estrogens,” explains the dietician. Flaxseeds are very rich in them. And lignans reduce the risk of developing breast cancer.
• Vitamin B9 (folates): flaxseed contains 93.7 micrograms of vitamin B9 per 100g. Daily requirements are 300 micrograms for adults and 400 micrograms for pregnant women.
• Selenium : an antioxidant. Flaxseed contains 28 micrograms per 100 g, compared with the daily requirement of 60 micrograms.
• Calcium: flaxseeds provide 228 mg of calcium per 100 g, when the daily requirement is 1,000 mg.
• Magnesium: flaxseeds contain 372 mg per 100 g, and the recommended daily intake is 6 mg per kilo of weight per day, i.e. an average of between 360 mg and 420 mg.
• Manganese: flaxseed contains 2.48 mg/100 g of this antioxidant. The recommended daily intake is between 1 and 2.5 mg.
• Iron : flaxseed contains 10.2 mg of iron per 100 g. Daily requirements are 9 mg for adults, nursing mothers and post-menopausal women. This rises to 16 mg for healthy women, and 25 mg for pregnant women. Be careful,” warns the dietician, ”this is non-haem iron, which is less well absorbed than haem iron.

Summary Table of Flaxseed Nutritional Composition

Nutrient	Amount	Benefit
Calories	37 kcal	Provides energy.
Omega-3 Fatty Acids	1.8 g	Supports heart and brain health.
Dietary Fiber	3 g	Aids digestion and regulates blood sugar.
Protein	1.3 g	Builds and repairs tissues.
Total Fat	4 g	Promotes healthy cholesterol levels.
Magnesium	27 mg	Boosts bone and muscle health.
Manganese	0.2 mg	Supports antioxidant defense.
Lignans	High levels	Balances hormones and reduces cancer risk.

Incorporating flaxseeds into your diet not only adds variety but also ensures you receive a concentrated dose of these essential nutrients. Whether it’s for heart health, digestion, or skin rejuvenation, flaxseeds are truly a versatile superfood.

Flaxseed: 9 Health Benefits You Need to Know

Atherosclerosis

The results of a study suggest that the lignan complex isolated from flaxseed reduces the extent of hypercholesterolemic atherosclerosis, and that this effect was associated with a marked reduction in oxidative stress, serum total cholesterol, LDL-C and relative risk, as well as an increase in serum HDL-C. The lignan complex could therefore be beneficial in preventing atherosclerosis and reducing risk factors for coronary heart disease and stroke. The polyunsaturated fatty acids and alpha-linolenic acid found in large quantities in flaxseed are known to reduce the formation of these fatty plaques, thanks to their ability to lower blood lipids and their antioxidant properties51-52. In addition, a diet rich in alpha-linolenic acid improves the condition of patients suffering from myocardial infarction53.

Benign prostatic hyperplasia

A study examined the effects of a lignan extract from flaxseed on urinary tract symptoms in 87 patients with benign prostatic hyperplasia (BPH). In this randomized study, patients received 300 to 600 mg of standardized flaxseed lignan extract (Beneflax™, Archer Daniels Midland Co., USA) or placebo for 4 months. The extract improved patients’ quality of life and reduced the intensity of urinary tract symptoms70.

Commission E and ESCOP recognize the use of flaxseed to treat chronic constipation, irritable bowel syndrome, intestinal inflammation caused by laxative abuse, diverticulitis and to relieve mucosal irritation caused by gastritis or enteritis. See the note on irritable bowel in the Dosage section at the beginning of this leaflet.

Effect on the skin

The omega-3 fatty acids found in flaxseed and flaxseed oil have significant beneficial effects on skin health and wound healing.

Improved skin condition: One study found that flaxseed oil supplementation improved various aspects of skin health. Participants who received linseed oil showed a reduction in skin sensitivity, roughness, desquamation and transepidermal water loss. At the same time, an improvement in skin hydration and softness was observed, compared to a group taking safflower oil.

Wound healing: The omega-3 fatty acids in flaxseed may also contribute to wound healing. Supplementation with 1000 mg omega-3 fatty acids from flaxseed oil twice a day for 12 weeks significantly reduced ulcer size in patients with diabetic foot syndrome, compared with a control group.

Consumption of linseed oil, rich in omega-3 fatty acids, can improve skin health by reducing sensitivity and roughness, and increasing hydration. It can also accelerate wound healing, which is particularly beneficial for people with specific skin conditions, such as diabetic foot syndrome.

Effect on the nervous system

Flaxseed and flaxseed oil may have positive effects on mental fatigue, psychological well-being and the nervous system in general.

Reduced mental fatigue in overweight children and adolescents: One study showed that consuming 20 g of flaxseed for 4 weeks significantly reduced mental fatigue in overweight children and adolescents, compared with a group consuming puffed wheat. However, no improvement was observed in general fatigue, motivation, activity, or symptoms of depression or anxiety.

Effects of flaxseed oil on depression and BDNF: Another study evaluated the effect of flaxseed oil supplementation on women suffering from depression. Participants who consumed 1000 mg of flaxseed oil twice a day for 10 weeks showed a significant increase in brain-derived neurotrophic factor (BDNF) and a reduction in depressive symptoms, compared with a placebo group.

Consumption of flaxseed and flaxseed oil appears to have beneficial effects on mental fatigue and may help to improve psychological state, notably by reducing depressive symptoms and increasing BDNF levels. These effects could be particularly relevant for overweight people and women suffering from depression.

Effect on digestive health

Flaxseeds have a number of positive effects on digestive health, thanks to their fiber content and other active components.

Effect on enterolignans and digestion: consumption of flaxseed increases blood levels of enterolignans (ENL) and promotes fecal excretion of propionate and glycerol. The abundance of certain bacteria such as Ruminococcus bromii and Ruminococcus lactaris in the intestine is linked to ENL production.

Preventing and treating constipation: Fibre-rich linseed is effective in preventing and treating constipation. Regular consumption improves stool consistency and relieves constipation symptoms.

Effects on intestinal microbiota: Consumption of flaxseed mucilage has a positive influence on intestinal microbiota. It improves insulin sensitivity and reduces metabolic risk markers in obesity. Changes in the abundance of certain metagenomic species were also observed after consumption of flaxseed mucilage.

Flaxseed oil and constipation: Consumption of flaxseed oil helps prevent constipation by increasing frequency of evacuation and improving stool consistency.

Effect on fecal fat excretion: Daily consumption of linseed increases fecal fat excretion, which may be beneficial in preventing obesity and overweight.

Impact on intestinal permeability: Flaxseed can reduce intestinal permeability and endotoxemia, particularly in overweight perimenopausal women.

Flaxseeds have beneficial effects on digestive health, from preventing constipation to improving intestinal microbiota and reducing intestinal permeability. These effects can contribute to better metabolic control and overall health.

Anti-inflammatory properties

Rich in lignans, phenolic acids and tocopherols, flaxseed and flaxseed oil are important sources of antioxidants and have notable anti-inflammatory properties.

Effect on inflammatory markers: One study examined the impact of flaxseed oil consumption on systemic and vascular inflammation in haemodialysis patients. After consuming 6 g of flaxseed oil a day for 8 weeks, these patients showed a significant reduction in levels of highly sensitive C-reactive protein (hs-CRP) and vascular cell adhesion molecule type 1 (sVCAM-1), two markers of inflammation. This contrasts with the control group, which showed no such improvements.

Linusorbs in cyclolinopeptides: Linusorbs, a component of flaxseed, also contribute to its anti-inflammatory properties. Research has shown that linusorbs inhibit nitric oxide (NO) production and modify inflammatory gene expression in stimulated cells. Furthermore, in animal models, a linusorb blend alleviated symptoms of inflammation in gastritis, colitis and hepatitis. This action is mediated by inhibition of Src and Syk signaling pathways, involved in the NF-κB pathway, an important pathway in inflammatory processes.

Flaxseed and flaxseed oil are beneficial in reducing inflammation thanks to their active components such as lignans, phenolic acids, tocopherols and linusorbs. These compounds act on various markers and mechanisms of inflammation, offering therapeutic potential in the treatment of inflammatory conditions.

Anti-cancer properties

Thanks to their high lignan content, flaxseeds have significant anti-cancer properties. These lignans can interfere with the development of malignant tumors and influence the molecular signaling networks involved in various stages of cancer.

Effect on Acute Myeloid Leukemia (AML): Research has shown that ENL (a type of lignan) has a selective cytotoxic effect on AML cells, inducing apoptosis (programmed cell death) and thus reducing cell proliferation. This action is specific to cancer cells and does not affect normal cells.

Effect of linseed oil: Linseed oil has also shown anti-cancer effects by inhibiting the growth of cancer cells in vitro. Treatment with linseed oil reduced the growth of various cancer cell lines in a dose-dependent manner.

Linoorbitides: These flaxseed compounds have demonstrated antitumor activity. They induce cell cycle arrest in cancer cells, notably by regulating various proteins involved in the cell cycle. This action disrupts signaling pathways such as the AKT/MAPK pathway, which is crucial for cancer cell proliferation.

Effects on breast cancer and melanoma: Linoorbitides have shown specific cytotoxicity towards breast cancer and melanoma cells, suggesting that their antioxidant activity may contribute to their cytotoxic effects.

Synergy with chemotherapeutic treatments: Studies have indicated that the combination of flaxseed lignans with conventional chemotherapeutic drugs improves the efficacy of these treatments against metastatic breast cancer.

Flaxseeds and their components, notably lignans and linoorbitides, have demonstrated promising anticancer effects in various studies. They intervene in the life cycle of cancer cells, induce apoptosis and can improve the efficacy of chemotherapeutic treatments.

Effect on cholesterol

Studies have shown that flaxseed consumption can significantly reduce total cholesterol, LDL (bad cholesterol) and triglycerides, while increasing HDL (good cholesterol). These effects have been observed in both healthy individuals and those with lipid metabolism disorders. For example, one study revealed that 12 weeks’ flaxseed supplementation resulted in a significant reduction in total and LDL cholesterol, and an increase in HDL.

In addition, a meta-analysis confirmed the efficacy of flaxseed in improving the lipid profile in healthy people with an above-normal BMI and in dyslipidemic patients. The study also showed a reduction in triglycerides and an increase in HDL in these groups.

Another study examined the impact of flaxseed on patients suffering from ulcerative colitis, finding a significant reduction in triglycerides and total cholesterol, as well as an increase in HDL after 12 weeks’ consumption of ground flaxseed.

In summary, flaxseeds may be an effective way of treating dyslipidemia, especially in overweight or obese people. They appear to be more beneficial in whole form than in oil form for regulating lipid metabolism.

Hypotensive effect

Thanks to their high content of ALA (alpha-linolenic acid), lignans and dietary fiber, flaxseeds can be beneficial in the treatment of hypertension. Several studies have demonstrated their positive effect on blood pressure reduction.

In a study involving pre-diabetic patients, those who consumed flaxseed powder daily (in quantities of 20 g or 40 g) for 12 weeks showed a significant drop in systolic blood pressure (SBP) compared with a control group.

Another study found beneficial effects on systolic and diastolic blood pressure (DBP) in patients with peripheral arterial disease. Those who ingested foods containing 30 g of ground flaxseed daily for over 6 months experienced a significant reduction in SAP and DBP, particularly in those with initial hypertension.

A further study of hypertensive adults confirmed that flaxseed supplementation (10 g or 30 g) over a 12-week period significantly reduced SAP and DBP compared with a placebo group.

Regular consumption of flaxseed can lower blood pressure, helping to reduce the risk of cardiovascular disease and other pathologies where hypertension is a major risk factor. The effectiveness of this reduction depends on the amount of flaxseed consumed.

Precautions for use: how do I use flaxseed?

Warning

• Flaxseed oil goes rancid very easily. It is therefore essential to keep it refrigerated and to consume it quickly once the container has been opened. It’s best to buy small quantities at a time. Use opaque containers.
• Intact seeds keep well at room temperature, but after crushing or grinding, it’s best to keep them in the fridge and eat them within a few weeks.
• When in doubt, use your nose: if an unpleasant odor emanates from the oil or crushed seeds, they are rancid and should not be consumed.
• Flaxseed oil is not suitable for cooking, and especially not for sautéing or frying, as it cannot withstand heat. However, whole or ground seeds can be incorporated into muffins, cakes or breads.

Contraindications

• Do not take flaxseed if you have an intestinal obstruction.
• Whole flaxseeds are not recommended for people with intestinal diverticula, as they can stick to the intestinal wall and cause inflammation. Nor are they recommended for people suffering from irritable bowel syndrome.
• Flaxseed consumption is not recommended during pregnancy and breastfeeding, or for children under twelve.

Side effects

• At the recommended doses and when taken with plenty of water, flaxseed causes no noticeable side effects. Nevertheless, it is preferable to start with small doses and gradually increase them, especially in the case of people sensitive to the mass laxative effect of the seeds.
• A few cases of flatulence have been reported, attributable to fermentation of the mucilage contained in the seeds.

How to store them?

Flaxseeds are highly oxidizable due to the presence of Omega-3 fatty acids. When ground, they keep for 7 days in the refrigerator. Linseed oil, 3 months. After that, they go rancid.

How to Incorporate Flaxseed Into Your Diet

Flaxseed is incredibly versatile, making it easy to include in various meals.

Everyday Tips for Using Flaxseed

1. Ground vs. Whole: Always opt for ground flaxseed, as it’s easier for your body to digest.
2. Start Small: Begin with one tablespoon daily and gradually increase to avoid digestive discomfort.
3. Storage: Keep ground flaxseed in an airtight container in the fridge to maintain freshness.

Simple Flaxseed Recipes

Vinaigrette: Emulsify 2 tablespoons olive oil with 1 tablespoon vinegar, 1 teaspoon mustard and 1 tablespoon flaxseed. Pour over green salads, mixed salads, avocado…

Breadcrumbs: mix rolled oats with flax seeds, spices and herbs and sprinkle over mashed potatoes just before serving.

Compote: stew 2 pears and 2 diced apples with 1 tablespoon liquid honey. Blend or mash with a fork. Just before serving, sprinkle with linseed.

Soup: cook diced seasonal vegetables (carrot, turnip, celery, leek, etc.) with thyme and bay leaves in a large pot of boiling salted water. When cooked, add 1 to 2 tablespoons flaxseed.

Smoothie: blend 1 banana with 1 orange juice and sprinkle with flaxseed.

FAQs About Flaxseed and Its Benefits

Q: Can I eat flaxseed daily?
Yes, 1–2 tablespoons of ground flaxseed per day is safe and offers numerous health benefits.

Q: Is flaxseed better raw or cooked?
Both forms are beneficial. However, ground flaxseed is easier to digest, and cooking doesn’t diminish its health benefits.

Q: Does flaxseed cause any side effects?
In large amounts, flaxseed may cause bloating or gas. It is best to start with small amounts and gradually increase them.

Q: Can flaxseed help with weight loss?
Yes, its high fiber content keeps you full, helping reduce calorie intake naturally.

Conclusion: Make Flaxseed Your Health Ally

Flaxseed is more than just a nutritional boost—it’s a tool to improve your quality of life. Whether you’re looking to support heart health, manage weight, or enhance digestion, this tiny seed offers significant benefits backed by scienc