Flaxseeds, also known as linseeds, have been a popular health food – and for good reason. These small seeds are a nutrition powerhouse rich in fiber, omega-3 fats and lignans, which are plant compounds that have antioxidant and anti-inflammatory properties. Flaxseeds, even in small amounts (as little as one to two tablespoons a day), can provide benefits in all areas of health.

What is the best way to eat flaxseeds?

You can find flaxseeds in grocery stores whole or ground. However it is best to consume milled flaxseeds to increase their absorption and reap the health benefits. You can buy whole flaxseeds and grind them at home in a spice grinder for optimal freshness and nutrition, or you can buy them pre-ground. You can easily add ground flaxseeds to baked goods, oatmeal, yogurt bowls and smoothies . It is best to store ground flaxseeds in the fridge for optimal freshness and prevent oils from going rancid.

If flaxseeds aren’t already part of your routine, here are five reasons to get in on this powerhouse of an ingredient:

Can lower blood sugars

Adding flaxseeds everyday can help lower blood sugar due to their high fiber and lignan content as it helps slow down digestion and the rise of blood sugar. This is especially helpful for people who struggle with blood sugar dysregulation such as diabetes, insulin resistance or polycystic ovarian syndrome. A review of 13 research studies revealed that flaxseed supplementation can significantly reduce A1C levels (three-month average of blood sugars) in people with type 2 diabetes. Another study showed that adding two tablespoons (16 grams) of flaxseed daily for three months resulted in a significant decrease in overall blood sugar and A1C levels.

Can lower cholesterol

Consuming flaxseed daily can lower blood cholesterol levels, supporting heart health and reducing risk for cardiovascular disease. Flaxseed is rich in lignans and soluble fiber, the type of fiber than can help lower total and LDL “bad” cholesterol that can lead to clogged arteries and increase risk for heart disease. One study showed that consuming four tablespoons (30 grams) of milled flaxseed daily resulted in a 15-percent reduction in total and LDL cholesterol within one month. Flaxseeds are also rich in omega-3 healthy fats which reduce inflammation and improve cardiovascular health.

Can help with digestive health

Flaxseed supports digestive health, helps with bowel regularity and improves the gut microbiome. It contains both soluble and insoluble fiber, which creates bulk that stimulates bowel movements and alleviates constipation. Studies have shown that adding one to two tablespoons of daily flaxseed can relieve constipation and improve consistency and regularity. Flaxseed also acts as a prebiotic, which feeds healthy gut bacteria and improves overall digestive health.

May protect against cancer

Flaxseeds are one of the richest sources of fiber, omega-3 and lignans, which have been shown to have potential anti-cancer properties. Lignans are a plant compound that are phytoestrogens and antioxidants. When consumed consistently lignans improve gut bacteria and balance estrogen levels, which can reduce the growth of cancers including breast, uterus and prostate cancer. The antioxidant properties of lignans also reduce oxidative stress and inflammation, which can help protect against cancer.

May relieve menopausal symptoms

Flaxseeds are rich in lignans, a plant compound that mimics estrogen, which is a hormone that naturally declines during perimenopause and menopause. As a result many people experience unpleasant symptoms including hot flashes, irregular cycles, mood swings, weight gain and insomnia. Research has shown that consuming 1.5 tablespoons (10 grams) of flaxseed daily can reduce symptoms associated with perimenopause. Another study showed that consuming two tablespoons (15 grams) of flaxseed for as little as seven weeks significantly improved estrogen levels, helping to provide natural symptom relief. Adding flaxseeds daily can help balance hormone levels and improve menopause symptoms during this stage of life.

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