Flax seeds, often called a “superfood,” have been used for centuries for their impressive health benefits. These tiny seeds pack a nutritional punch that supports heart health, hormone balance, digestion, and more. In this article, we’ll explore 5 science-backed reasons to include flax seeds in your daily routine—plus real research studies to back them up.
1. A Plant-Based Source of Omega-3 Fatty Acids
Flax seeds are one of the richest plant-based sources of alpha-linolenic acid (ALA), an essential omega-3 fatty acid that the body cannot produce on its own. Omega-3s are critical for heart health, brain function, and reducing inflammation.
Research: A study published in the Journal of Nutrition (2010) found that ALA intake was associated with a lower risk of cardiovascular disease, highlighting its heart-protective effects.
2. An Excellent Source of Dietary Fiber
Flax seeds contain both soluble and insoluble fiber, making them beneficial for digestive health. One tablespoon offers about 3 grams of fiber, which supports regular bowel movements, feeds good gut bacteria, and helps regulate blood sugar.
3. Promotes Heart Health
Adding flax seeds to your diet can help lower cholesterol and blood pressure—two major risk factors for heart disease.
Research: A 2013 study published in Hypertension found that flax seed consumption reduced systolic and diastolic blood pressure in patients with hypertension, making it a natural aid for heart health.
4. Helps Regulate Blood Sugar
Flax seeds slow the absorption of glucose, which helps prevent blood sugar spikes. This makes them a great addition for individuals with insulin resistance or type 2 diabetes.
5. Good for Skin and Hair
Flax seeds’ omega-3 fatty acids help keep skin hydrated and may improve elasticity. They also support scalp health, promoting stronger and shinier hair.'
Learn more about our Nutri-Grand Premium Milled Flax Seed here.
References
- Pan, A., Yu, D., Demark-Wahnefried, W., Franco, O. H., & Lin, X. (2009). Meta-analysis of the effects of flaxseed interventions on blood lipids. American Journal of Clinical Nutrition, 90(2), 288–297.
- Prasad, K. (2013). Flaxseed and cardiovascular health. Journal of Cardiovascular Pharmacology, 62(1), 1–10.
- Cornish, S. M., & Chilibeck, P. D. (2009). Alpha-linolenic acid supplementation and resistance exercise training in young women. International Journal of Sport Nutrition and Exercise Metabolism, 19(1), 66–79.
- Lowcock, E. C., Cotterchio, M., & Boucher, B. A. (2013). Consumption of flaxseed, a rich source of lignans, is associated with reduced breast cancer risk. Cancer Causes & Control, 24(5), 813–816.