The Power of Flaxseed: Health Benefits & 4 Easy Daily Uses

In this article, nutrition expert Jenny Tschiesche, explores the power of flaxseed including the health benefits of this nutrient-rich superfood with a long history of medicinal use. Backed by scientific research, she highlights flaxseed’s role in supporting heart, digestive and hormonal health, while offering simple, practical tips to easily incorporate it into your daily diet.

The Power of Flaxseed

Flaxseed is often hailed as a superfood. However, it has been a staple in various cultures for centuries. In fact, the Greek physician Hippocrates, known as the father of medicine, used flaxseed to treat a variety of ailments, including digestive issues and skin conditions. Laws were even passed requiring people to consume flaxseed for its health benefits by King Charlemagne, King of The Franks, in the 8th century. Its resurgence in modern diets is well deserved, given its impressive nutritional profile and myriad health benefits. In this blog we’ll explore the power of flaxseed, backed by scientific studies, and provide simple ways to incorporate it into your daily routine.

Nutritional profile of flaxseed

Flaxseeds are a rich source of essential nutrients:

1. Omega-3 fatty acids

   Particularly in the alpha linolenic acid (ALA) form which supports heart health[i][ii]

2. Dietary fibre

   In both soluble and insoluble forms which aid digestion and promote regularity[iii][iv]

3. Lignans

   Phytoestrogens i.e. plant compounds that mimic the hormone oestrogen in the body, linked with hormone balancing effects on the body but also thanks to their antioxidant properties show promise in reducing risk of cancer[v][vi]

4. Protein

   Flaxseed ranks high in the list of plant-based proteins. It is especially rich in the amino acids arginine and glutamine, which are linked to heart and immune system health[vii] [viii]

What are the potential health benefits of flaxseed

Heart health

Regular consumption of flaxseed has been linked with improved lipid profiles, including reduced total cholesterol and reduced low-density lipoprotein (LDL) cholesterol levels[ix][x]

Blood Pressure Regulation

Studies suggest that flaxseed may help lower blood pressure contributing to improved cardiovascular health[xi]

Blood glucose control

High fibre content in flaxseed is linked to stabilisation of blood glucose levels which may benefit individuals with diabetes[xii]

Anti-cancer properties

Lignans in flaxseed exhibit antioxidant properties and may play a role in reducing the risk of certain cancers, including breast cancer[xiii][xiv]

Digestive Health

Flaxseed contains fibre which promotes regular bowel movements and may alleviate constipation[xv][xvi]

How to incorporate flaxseed into your diet

To ensure high bioavailability of its bioactive components, flaxseed should be consumed in the milled form. If consumed as whole seed your body won’t fully digest it and therefore you’ll not receive the full range of nutritional benefits. Consuming about 1–2 tablespoons of milled flaxseed per day is enough to provide a good dose of fibre, omega 3 fatty acids, and other nutrients, while fitting into a balanced diet.

If you’re new to eating flaxseed, however, it’s best to start with a smaller amount e.g. 1 tablespoon per day and gradually build up to 2 tbsp per day to avoid any digestive discomfort.

Integrating flaxseed into your meals is both simple and versatile:

Baking

Milled flaxseed can be used in breads, pancakes, muffins, flapjacks (or “flaxjacks”) and cakes to enhance fibre content

Smoothies

Milled flaxseed can be added to your favourite smoothie for a nutrient boost

Muesli, Granola & Overnight Oats

adding milled flaxseed to your muesli, granola or overnight oats mix can bolster its nutritional profile

As an Egg Substitute

Simply combine one tablespoon of milled flaxseed with three tablespoons of tepid water to create a plant-based egg replacement suitable for baking or in pancakes

Flaxseed is a versatile and nutrient dense addition to any diet, offering numerous health benefits supported by scientific research. By incorporating flaxseed into your daily meals, you can enhance your overall health and well-being in a delicious and effortless manner.

References

[i] Nowak W, Jeziorek M. The Role of Flaxseed in Improving Human Health. Healthcare (Basel). 2023 Jan 30;11(3):395. doi: 10.3390/healthcare11030395. PMID: 36766971; PMCID: PMC9914786.

[ii] Bertoni, C.; Abodi, M.; D’Oria, V.; Milani, G.P.; Agostoni, C.; Mazzocchi, A. Alpha-Linolenic Acid and Cardiovascular Events: A Narrative Review. Int. J. Mol. Sci. 2023, 24, 14319. https://doi.org/10.3390/ijms241814319

[iii] American Physiological Society. (2019, February 5). Flaxseed fiber ferments in gut to improve health, reduce obesity. ScienceDaily. Retrieved March 16, 2025 from www.sciencedaily.com/releases/2019/02/190205090541.htm

[iv] Parikh M, Maddaford TG, Austria JA, Aliani M, Netticadan T, Pierce GN. Dietary Flaxseed as a Strategy for Improving Human Health. Nutrients. 2019; 11(5):1171. https://doi.org/10.3390/nu11051171

[v] https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/lignans

[vi] De Silva SF, Alcorn J. Flaxseed Lignans as Important Dietary Polyphenols for Cancer Prevention and Treatment: Chemistry, Pharmacokinetics, and Molecular Targets. Pharmaceuticals (Basel). 2019 May 5;12(2):68. doi: 10.3390/ph12020068. PMID: 31060335; PMCID: PMC6630319.

[vii] Newsholme P, Diniz VLS, Dodd GT, Cruzat V. Glutamine metabolism and optimal immune and CNS function. Proceedings of the Nutrition Society. 2023;82(1):22-31. doi:10.1017/S0029665122002749

[viii] Li P, Yin Y-L, Li D, Woo Kim S, Wu G. Amino acids and immune function. British Journal of Nutrition. 2007;98(2):237-252. doi:10.1017/S000711450769936X

[ix] Bernacchia, R., Preti, R., & Vinci, G. (2014). Chemical composition and health benefits of flaxseed. Austin J Nutri Food Sci, 2(8), 1045.

[x] Gutte, K. B., Sahoo, A. K., & Ranveer, R. C. (2015). Bioactive components of flaxseed and its health benefits. International Journal of Pharmaceutical Sciences Review and Research, 31(1), 42-51.

[xi] Fazeli Moghadam E, Khaghani L, Shekarchizadeh-Esfahani P. Flaxseed Lowers Blood Pressure in Hypertensive Subjects: A Meta-Analysis of Randomized Controlled Trials. Clin Nutr Res. 2024 Oct 29;13(4):295-306. doi: 10.7762/cnr.2024.13.4.295. PMID: 39526211; PMCID: PMC11543448.

[xii] Almehmadi A, Lightowler H, Chohan M, Clegg ME. The effect of a split portion of flaxseed on 24-h blood glucose response. Eur J Nutr. 2021 Apr;60(3):1363-1373. doi: 10.1007/s00394-020-02333-x. Epub 2020 Jul 22. PMID: 32699911; PMCID: PMC7987624.

[xiii] Danbara, N., Yuri, T., Tsujita-Kyutoku, M., Tsukamoto, R., Uehara, N., & Tsubura, A. (2005). Enterolactone induces apoptosis and inhibits growth of Colo 201 human colon cancer cells both in vitro and in vivo. Anticancer research, 25(3B), 2269-2276.

[xiv] Mason, J. K., & Thompson, L. U. (2014). Flaxseed and its lignan and oil components: can they play a role in reducing the risk of and improving the treatment of breast cancer?. Applied Physiology, Nutrition, and Metabolism, 39(6), 663-678.

[xv] Soltanian N, Janghorbani M. A randomized trial of the effects of flaxseed to manage constipation, weight, glycemia, and lipids in constipated patients with type 2 diabetes. Nutr Metab (Lond). 2018 May 9;15:36. doi: 10.1186/s12986-018-0273-z. PMID: 29760761; PMCID: PMC5944250.

[xvi] Sun, J., Bai, H., Ma, J., Zhang, R., Xie, H., Zhang, Y., … & Yao, J. (2020). Effects of flaxseed supplementation on functional constipation and quality of life in a Chinese population: A randomized trial. Asia Pacific journal of clinical nutrition, 29(1), 61-67.

About the Author

Find out more about why we asked Jenny to talk us through the power of flaxseed

Jenny Tschiesche is a leading UK nutrition expert, author, and educator specialising in healthy eating. She has written several bestselling cookbooks, including Sunday Times no.1 Bestseller ‘The Air Fryer Cookbook’. Jenny delivers workshops for workplaces, sports teams, and families, making nutrition accessible. Her expertise is featured on TV, radio, and in major publications. Through her books and media work, she inspires people to cook and eat healthily.

Visit linwoodshealthfoods.com for all your Flaxseed needs.

Slán go fóill