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8 Benefits of Flaxseeds, Plus How to Use

By Joe Boland

June 23, 2025

Flaxseeds have been consumed for centuries, but in recent years, they’ve gained superfood status, and for good reason.

Packed with essential nutrients and versatile in use, flaxseeds can boost your health in a variety of ways. Whether you're looking to support heart health, improve digestion or aid already balanced hormones, this tiny seed delivers big results.

Let’s explore the benefits of flaxseed, its nutritional makeup and how to easily incorporate it into your daily routine.

What are flaxseeds?

Flaxseeds are small, golden or brown seeds that come from the flax plant (Linum usitatissimum). They’ve been used for thousands of years for both culinary and health-supporting purposes.

Today, flaxseeds are typically consumed whole, ground (also called flaxseed meal) or as flaxseed oil. They’re known for their high content of omega-3 fatty acids, fiber and lignans, compounds with antioxidant and estrogen-like properties.

In terms of spelling, they are often referred to as "flax seeds" (two words), including on some product packaging, but "flaxseed" is more commonly used.

Benefits

1. Rich in omega-3 fatty acids

Flaxseeds are one of the best plant-based sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. ALA supports heart health by encouraging a healthy inflammatory response and aiding already healthy blood pressure and cholesterol levels.

Since the body can’t produce ALA on its own, regularly consuming flaxseeds is an excellent way to meet ALA amounts, especially for those on plant-based diets.

2. Supports digestive health

The high soluble and insoluble fiber content in flaxseeds helps promote regular bowel movements and supports a healthy gut microbiome. This makes flax an excellent food to help keep you regular.

The mucilage gum in flax also acts as a prebiotic, feeding beneficial bacteria in the gut.

3. Promotes hormone health

Flaxseeds are the richest dietary source of lignans, phytoestrogens that may help already balanced estrogen levels. Studies suggest they may help promote already balanced hormones.

4. Aids heart health

In addition to omega-3s, flaxseeds can help regulate already healthy cholesterol and blood pressure levels, both of which are key for cardiovascular wellness.

5. May help manage already healthy blood sugar levels

Thanks to their fiber content, flaxseeds can slow the absorption of sugar in the bloodstream, helping regulate already healthy blood glucose levels.

6. Supports healthy weight management

Flaxseeds expand in the stomach and promote satiety, helping you feel full longer. This can reduce overall calorie intake and support healthy weight maintenance.

The fiber and healthy fats in flaxseeds contribute to longer-lasting fullness compared to low-fat, low-fiber foods.

7. Provides antioxidant support

Lignans and other antioxidant compounds in flaxseeds help support an already healthy immune system, potentially promoting healthy aging.

In fact, some research has shown flaxseed consumption can support antioxidant capacity in adults.

8. Low in carbs but high in fiber

Flaxseeds are ideal for low-carb and keto diets. They are very low in digestible carbohydrates and extremely high in fiber, making them perfect for blood sugar balance and gut health without spiking insulin levels.

This makes flax an excellent option for those aiming for more stable energy levels as well.

Nutrition facts

A one-tablespoon serving of whole flaxseed (about 10.3 grams) contains approximately the following, according to the USDA:

• Calories: 55

• Total Carbohydrate: 3 g

• Fiber: 2.8 g

• Sugar: 0.2 g

• Total Fat: 4.4 g

• Saturated Fat: 0.4 g

• Polyunsaturated Fat: 3 g

• Monounsaturated Fat: 0.8 g

• Trans Fat: 0 g

• Protein: 1.9 g

• Cholesterol: 0 mg

• Sodium: 3.09 mg (0.1% DV*)

• Thiamin (vitamin B1): 0.169 mg (14% DV)

• Copper: 0.126 mg (14% DV)

• Manganese: 0.255 mg (11% DV)

• Magnesium: 40.4 mg (10% DV)

It also contains some phosphorus, selenium, zinc, vitamin B6, iron, folate and other nutrients.

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

How to use

Flaxseeds are incredibly easy to incorporate into your meals. Note that ground flaxseeds are the most digestible form. Add one to two tablespoons daily to smoothies, oatmeal, yogurt or baked goods.

Here are some ideas in order to get the benefits of flaxseed:

• Smoothies for a fiber and omega-3 boost

• Oatmeal or overnight oats for a nutty texture

• Pancake or waffle batter for added nutrients

• Yogurt or cottage cheese as a crunchy topping

• Energy balls or granola bars for added texture and nutrition

Baking with flaxseed is also easy. Ground flaxseeds can even replace eggs in vegan recipes (1 tablespoon ground flax + 3 tablespoons water = 1 egg). Try them in pancakes, muffins, breads and cookies for added fiber.

Flaxseed oil is also suitable for drizzling over salads or blending into dressings (not for cooking at high heat). It is ideal for cold uses like:

• Drizzling over salads or roasted vegetables

• Blending into homemade salad dressings or dips

• Mixing into smoothies for a mild, nutty flavor

Soaked flaxseeds form a gel-like consistency and can be used as a vegan egg substitute in baking. You can stir them into:

• Chia pudding-style snacks

• Breakfast porridge

• Detox drinks with lemon and apple cider vinegar

Whole flaxseeds can be used in bread or granola, but they should be ground for full nutrient absorption. Whole flaxseeds can be sprinkled on top of:

• Soups

• Salads

• Toast with nut butter

Tip: Store flaxseeds and flax oil in an airtight container in the refrigerator to protect their omega-3 fats from oxidizing and prevent spoilage due to their high fat content.

You can also find flax in many nutritional supplements, including some plant protein supplements.

Flax is often combined with other superfood seeds, including pumpkin, hemp, chia, sunflower, watermelon and sacha inchi seeds, to make up the plant protein base.

Simply mix one scoop plant protein with eight ounces of water, or add it to a pre- or post-workout smoothie. You can also use it to make health-minded baked goods.

Conclusion

The benefits of flaxseed are hard to ignore. From heart and gut health to hormone balance and weight management, flaxseeds offer a simple yet powerful way to enhance your overall well-being.

Add a tablespoon to your meals each day and reap the rewards of this nutritional powerhouse.

Ready to unlock the full flaxseed benefits? Start small, stay consistent and let this superfood support your health naturally.