What Are The Benefits Of Eating Flax Seeds?

Flax seeds are derived from the flax plant, also known as the linen plant. The seeds are versatile and can be added to salads, baked goods, cereals and other recipes. Flax seeds are high in unsaturated fat and an excellent dietary sources of the essential omega-3 fatty acid called alpha-linolenic acid.

Fiber

Flax seeds are high in soluble fiber. One ounce or approximately 4 tbsp. of ground flax seed provides about 6 g of protein and 8 g of fiber.The National Institute of Health notes that flax seed is commonly used as a laxative and is well-tolerated by the majority of people. It should be consumed with plenty of water to prevent intestinal distress and blockage.

Omega-3 Fatty Acids

A diet high in omega-3 fatty acids has been linked to a number of cardiovascular benefits including reduced blood pressure, reduced risk of sudden death, and reduced risk of atherosclerosis. Healthy adults should aim for a recommended 7 to 11 g of omega-3 fatty acids each week. However, the Mayo Clinic points out that more research is required to determine whether flax seed has the same effects. A 1 oz. serving of flax seeds contains 1.8 g of omega-3 fatty acids.

Lignans

Flax seeds are high in lignans, a phytonutrient with potential anti-cancer properties. Some studies have shown that lignans reduce the risk of breast and colon cancer. However, more research is needed before flax seeds can be recommended for cancer prevention. Other clinical studies have demonstrated that lignans act as antibacterial, antifungal and antiviral agents.

Other Health Considerations

A variety of studies are investigating the benefits of flax seeds for management of a variety of health conditions. These include controlling blood sugar, reducing cholesterol levels, reducing hot flashes and other symptoms of menopause and treating ovarian cysts.

Types

Flax seeds are available as whole seeds and as pre-ground seeds, also called flaxseed meal. Whole seeds can be ground prior to use or sprinkled whole into recipes. Ground seeds will be more easily digested by the body. Flaxseed oil is a popular alternative to whole seeds but does not provide the same high levels of lignans found in the seeds themselves.