Most of us have heard of flax seed, at least peripherally. Maybe you’ve seen it in a smoothie at your local juice bar, or maybe you’ve seen it in the baking aisle at the grocery store. But how many of us really know what flaxseed is? Is the “superfood” super good for you? Or is it another fashion trend going out of style? The truth is, there are plenty of flaxseed health benefits, and potentially some downsides to adding the “superfood” to your diet as well.
We spoke with a dietitian and nutritionist Jackie Newgent RDN, CDN for more information on the health benefits of flaxseed, including how adding it to your diet can improve the health of your skin and hair. We also asked the most important question, which is how much flaxseed should we consume daily? It turns out that there may be too much flax! But a little of the superfood every day can go a long way.
Flax seed can be easy to use and incorporate into your daily meals, whether you sprinkle it on your healthy smoothiesmix it in your cake edgeinclude it in your Homemade Big wave, or even add it to your burgers before you fire up the grill. But before you go buying flaxseed in bulk, you need to know what’s in it!
Flax Seed Nutrition Facts
a tablespoon (7 grams) of ground flaxseed contains:
Flax Seed Benefits
Omega-3 fatty acids
Omega-3 essential fatty acids are “good” fats that have been shown to promote heart health. Studies have also shown that omega-3s can help reduce inflammation and prevent cholesterol from being deposited in the blood vessels of the heart. Each tablespoon of ground flaxseed contains about 1.8 grams of plant-based omega-3s.
Lignans
Lignans are a type of phytoestrogen, a group of compounds that are linked to a reduced risk of developing osteoporosis, heart disease, and breast cancer. Lignans also have antioxidant properties, which means they protect cells from damage. Flax seed contains 75 to 800 times more lignans than other plant foods!
Fiber
Flaxseed is an excellent source of soluble fiber, which absorbs water and slows digestion. Soluble fiber can help low cholesterol, stabilize blood sugar levels and reduce the risk of heart disease. Just 1 tablespoon of ground flaxseed contains 2 grams of fiber, which is about 5% and 8% of the recommended daily intake for men and women, respectively.
Benefits for skin and hair
A popular question surrounding flaxseed is whether it shows health benefits for skin and hair. Nutritionist Jackie Newgent says that the best way to improve the health of your skin and hair is to “make sure your body gets all the essential nutrients, including fatty acids, vitamins and minerals, carotenoids, and polyphenols.” Because flaxseeds are rich in Omega-3 fatty acids, consuming them can help maintain skin health.
Research has found that women with sensitive skin can experience skin improvement by incorporating flax oil into their diet. Also, research has endorsed the positive effects that flaxseeds have on aging skin due to its anti-inflammatory benefits. When it comes to your hair, nutrition expert Newgent shared that “flaxseeds also offer B vitamins, which are associated with maintaining healthy hair.” So maybe she was born with it, or maybe it’s the magic of flax seeds!
whole vs. ground vs. Oil: Which is better?
So now that you know all the benefits, what is the best way to integrate flaxseed into our diets?
When flaxseed is eaten whole, it is more likely to pass through the intestinal tract undigested, meaning your body won’t get all of the healthy components. If you decide to go the oil route, flaxseed oil is packed with fatty acids, but lacks the fiber boost of flaxseed. Therefore, flaxseed oil is a convenient way to get more omega-3s into your diet, but it won’t provide the same benefits as ground flaxseed. The best way to ensure that your body takes advantage of all the beneficial components of flaxseed is to go with the soil!
It’s also important to note that “since they contain potentially toxic compounds, it’s recommended that you avoid eating raw or unripe flaxseeds,” says Newgent.
How much flaxseed should I add to my diet?
According to experts, Newgent says that “for adults, it is recommended to enjoy 2 tablespoons of seeds, such as flaxseed, daily for good health.” So when it comes to linen, a little goes a long way.
Flax Seed Side Effects
Although the consumption of flax seeds has many health benefits, there are also some drawbacks consider.
For one thing, ground flaxseed is high in fiber, with 2 grams in each tablespoon. While fiber is beneficial, increasing your intake too quickly can lead to digestive problems, including gas and bloating. Always make sure to drink plenty of water with your flaxseed!
Medical professionals also advise caution if you are pregnant or nursing. Newgent shared that “during pregnancy, it may not be safe to consume flaxseed as it has a slight effect on hormone levels. If you’re breastfeeding, talk to your doctor or dietitian about using flaxseed.”
It’s also a good idea to talk to a doctor about adding flaxseed to your diet if you have kidney disease or other problems that affect potassium levels, since flaxseed is high in potassium. You should also ask your doctor first if you have hormone-related cancers, such as ovarian or breast cancer, since flaxseed contains phytoestrogens.
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