What Is Flaxseed? Nutrition, Benefits, Types, and How to Eat Everyday Health MenuNewslettersSearch Diet & Nutrition Flaxseed A-Z What the Superfood Offers and How to Add It to Your Diet Long before flaxseed was the superseed we know it as today, it was primarily used to create textiles. These days, of course, it’s considered a staple in the nutrition world and is known for being an excellent source of healthy omega-3 fatty acids and fiber. By Moira LawlerMedically Reviewed by Lynn Grieger, RDN, CDCESReviewed: July 7, 2019Medically ReviewedAdd flaxseed to dressings, oatmeal bowls, smoothies, and other foods for a healthy dose of omega-3s, magnesium, and fiber.Anna Bogush/500px.comLong before flaxseed was the superseed we know it as today, it was primarily used to create textiles. These days, of course, it’s considered a staple in the nutrition world and is known for being an excellent source of healthy omega-3 fatty acids and fiber. Here, we explore flaxseed, from how it became a trendy food item to the different forms you’ll find it in, as well as the health benefits each one offers. What Is Flaxseed and Where Did It Come From Flaxseed comes from the flax plant (also known as Linum usitatissimum), which grows to be about 2 feet tall. It likely was first grown in Egypt but has been cultivated all around the world. The flax plant can be woven into linen — its fibers are two to three times as strong as cotton! When the plant first came to North America, it was primarily grown to produce clothing. (1) In the mid-20th century, however, cotton took over as the United States’ fiber of choice, so these days, most places in North America that grow flax do so to produce seeds. (1) Its nutty-tasting seeds can be eaten on their own or crushed and cold-pressed to release flaxseed oil. (1,2) For decades, it had been common to find flaxseed (also called linseed) used in things like cereal or bread. But it’s developed a niche in the health food scene in the past decade or so. (1) People have become knowledgeable about the crop’s many health benefits and now have many ways to get their fill, whether as a supplement or as an ingredient they add to a variety of foods. You may even have noticed that flaxseed’s been incorporated into your pet’s food. (1) Most Recent in Diet and Nutrition Later Meals Increase Hunger Decrease Calories Burned Zinc 101 Uses Dosage Foods Supplements Risks and More 6 Bugs You Can Eat and Their Health Benefits Whole Grains 101 Health Benefits Nutrition Facts Recipes and More What Are the Nutrition Facts of Flaxseed Calories Carbs Fiber and MoreThe usual serving size of ground flaxseed is 2 tablespoons (tbsp). That serving includes: (3)80 calories3 grams (g) protein (6 percent daily value, or DV) (4)4 g carbohydrate (1.33 percent DV) (5)6 g fat (9.23 percent DV). Flaxseed is one of the best sources of the omega-3 fatty acid alpha-linolenic acid (ALA). (6,7)4 g fiber (16 percent DV) (8)100 milligram (mg) phosphorus (8 percent DV) (9)60 mg magnesium (14.28 percent DV)120 mg potassium (2.55 percent DV) How Do You Tell the Difference Between Good and Bad Carbohydrates These days, carbohydrates get a bad rap. But your body needs carbs to function! Here’s how to pick your sources more wisely.Article Health Benefits A Look at Your Body on FlaxseedFlaxseed and flaxseed oil are chock-full of protein, and as per the U.S. Department of Agriculture's MyPlate guidelines, has been linked to several health benefits shown to help with:Digestion: Flaxseed can help with digestive issues like constipation, thanks to its high-fiber content. (10,11)Lowering cholesterol levels: Flaxseed’s been linked to lowering levels of low-density lipoprotein (LDL, or “bad”) cholesterol, which means it can help prevent other health issues such as heart disease and stroke. (10,12)Manage some cancers: Flaxseed has possible anticancer compounds called lignans, which are polyphenols that may help manage certain types of cancer, including breast cancer. (13)Weight management: This proposed benefit mostly stems from flaxseed’s fiber, which can help you feel full. (14)Improving insulin sensitivity: Insulin resistance, or an inability to effectively use the hormone insulin to ferry glucose to cells, is the hallmark of type 2 diabetes, and some research suggests flaxseed oil may help with this problem. (15) As for all the news that flaxseed can reduce hot flashes and other symptoms women experience when going through menopause? Consider it hype for now. There isn’t sufficient research to back up the claims. (16) Editor s Picks on Foods to Fight Disease 9 Foods You Should Be Eating for Type 2 Diabetes 10 Foods to Help Prevent Certain Types of Cancer 4 Foods That Can Reduce Ulcerative Colitis Inflammation The Best and Worst Foods for People With High Cholesterol Flaxseed vs Chia Seeds How Do They Compare Nutritionally Flaxseed isn’t the only trendy seed around: Chia seeds are out there too and give flaxseed a run for its money. Both have earned their superfood reputation and are sources of a variety of nutrients, vitamins, and minerals. But which one’s better? Here’s how they stack up:Protein and potassium levels are pretty similar between the two seeds.Chia seeds have slightly fewer calories than flaxseed.Chia seeds have slightly more grams of carbohydrates and fiber per serving than flaxseed.Chia seeds win in the calcium department.Flaxseed contains more omega-3 fatty acids. (17)Chia seeds have an edge on flaxseed in terms of promoting fullness, likely because of their higher-fiber viscosity. (18) It’s a tough one to call, but what it comes down to is this: There’s a place for both in a healthy diet. You can choose your seed based on what you need more of. If it’s omega-3s, go for flaxseed. If you need more calcium or fiber, chia seeds are a good bet.More on Fiber Benefits and Sources 10 High-Fiber Foods to Add to Your DietNutrition-wise, they’ve both got something to offer. But you may also want to consider cost and taste. Chia seeds are usually more expensive than flaxseed, but they have a more neutral flavor profile, which makes them easy to add to pretty much whatever you’re making. Flaxseed has a more pronounced, nutty flavor. Is Flaxseed Good for Weight Loss Here s What the Research Suggests Flaxseed may be able to help with your weight loss efforts because of its fiber content. Fiber helps you feel full more quickly, which could lead to weight loss if you end up taking in fewer calories over the course of the day. (19) A small study from 2012 found consuming a flax drink containing 2.5 g of fiber increased feelings of fullness and helped to successfully suppress the appetites of the study participants. (20) In a 2017 review of 45 studies, researchers concluded that supplementing one’s diet with whole flaxseed led to a reduction in body weight, body mass index (BMI), and waist circumference. The study authors concluded flaxseed may help overweight or obese people slim down. (21) 9 Steps to Help You Lower Your Body Mass Index BMI BMI, or a measure of fat mass, can affect everything from your self-esteem to your disease risk. Here’s how to get your number down if your healthcare provider says it’s too high.Article How to Select and Store Flaxseed Seeds Meal Oil and MoreYou can find whole flaxseed at the store, but you’ll probably want to chop or grind it up before eating. For most people, ground flaxseed is easier to digest than whole seeds. It also ensures the nutrients are more easily absorbed by the body. (10) You can find ground flaxseed at the store (also called flaxseed meal or flaxseed flour), or you can buy whole flaxseed and grind it yourself in a coffee grinder. You can also find flaxseed oil as well as flaxseed oil supplements available for purchase. Flaxseed can be sensitive to heat and sunlight and has a reputation of spoiling quickly. It’s best to store your whole flaxseed in the refrigerator to keep it fresh longer. (10) If you grind your own flaxseed, keep the seeds in the fridge and take them out just before you’re ready to grind them. Then store the ground flaxseed in an airtight container, where it should stay fresh for a few months. (10) Flaxseed oil is usually sold in dark-colored bottles to minimize its exposure to light. Read the bottle’s label for storage details — most recommend storing in the refrigerator to maintain freshness. Most Popular in Diet and Nutrition 8 Foods High in Magnesium 7 Healthiest Salad Dressings for Weight Loss 5 Reasons You Should Eat Oatmeal Every Day What to Eat and Avoid on the Ketogenic Diet How to Eat Flaxseed Recipe Inspiration for Cooking and Baking With the SuperfoodMany people get their flaxseed fix through ground flaxseed or flaxseed oil since the outer hull of the seed is hard to digest. (10, 22) Note that the oil version of flaxseed doesn’t pack the fiber content of other versions, though it is an excellent source of ALA (a type of omega-3 fatty acid). (22) Ready to add the fiber and omega-3 powerhouse to your diet? It’s recommended that you eat 1 to 4 tbsp of ground flaxseed each day. (23) Here are a few simple ideas to up your flaxseed intake:Incorporate into your baking, such as with this Chocolate Bundt Cake, Warm Blueberry Scones, or Healthified Frozen Strawberry Cheesecake.Mix into your morning oatmeal.Whisk into salad dressing.Incorporate into a homemade mayo.Spoon into your yogurt or smoothie. (10)Make it the base of your breakfast bowl. Even though flaxseed oil is an oil, you don’t want to use it the same way you would other oils like avocado oil or olive oil. Why? Flaxseed oil has a low smoke point of 225 degrees F versus 520 degrees F and 320 degrees F, respectively. (24) It’s better to use flaxseed oil in salad dressings or other sauces and dips. More Foods and Ingredients Like FlaxseedApple Cider VinegarAvocadoCoconut Oil Possible Side Effects and Health Risks of Eating FlaxseedIn general, flaxseed and flaxseed oil come with few negative side effects. But there are a few things you should be aware of. First, raw flaxseed can contain toxins. You’ll want to limit your intake of raw flaxseed, though the toxins are killed when the seeds are toasted or used in a baking recipe. Experts recommend having no more than 5 tbsp of whole flaxseed per day. (10)More on Food Safety How Safe Is the Food We Eat and Serve Our Families All of that fiber packed into flaxseed is good for you and your digestive system — but only if you’re drinking plenty of water. Otherwise, it could backfire and make constipation worse. There’s also a chance that the flaxseed will help your digestive system too much and lead to gastrointestinal issues such as diarrhea. (11) You’ll also want to limit your flaxseed and flaxseed oil consumption if you are:Pregnant: Flaxseed may mess with your hormones during pregnancy. (11)Preparing for surgery: Flaxseed oil may decrease your blood’s ability to clot, so keep it out of your diet for a couple of weeks leading up to your procedure. (25)Taking medication: Because flaxseed may help lower high blood pressure, taking it with a blood pressure–lowering medication can cause your blood pressure to drop to too-low levels, called hypotension. (25)Similarly, because flaxseed can lower high blood sugar levels, people with diabetes who are taking medication should be extra cautious. (25) It’s always a good idea to check with your doctor to make sure the ingredient won’t negatively interact with any other medication you’re taking. If you have a negative reaction to flaxseed, it’s possible you may be allergic to it. (25) Frequently Asked Questions About Flaxseed and the Answers Q: What does flaxseed do to your body? A: Flaxseed is a great source of fiber and healthy omega-3 fatty acids. It’s best known for aiding digestion, but it also has the potential to lower cholesterol, improve insulin sensitivity, and protect against certain types of cancer. (3,10,13,14) Q: Is flaxseed bad for you? Or is it good for you? A: Flaxseed is good for you — there’s no question. It’s filled with many vitamins and minerals that play a role in a healthy diet. You’ll want to limit your intake of raw flaxseed, though, because it may contain toxins. (10) Q: Is flaxseed good for weight loss? A: Adding flaxseed to your diet can lead to weight loss because of its high-fiber content. Foods that are high in fiber promote feelings of fullness and satiety, so you may end up eating less and losing weight as a result of incorporating flaxseed into your diet. (14,18)More on How to Lose Weight The Best and Worst Diet Plans for Weight Loss Heart Health and MoreQ: What is flaxseed oil? How is it made? What are its benefits? A: Flaxseed oil is made by extracting oil from flaxseeds. Flaxseed is ground and then pressed with an oil press to release the liquid. Flaxseed oil offers a concentrated dose of ALA, but some of the other nutrients found in ground flaxseed may not end up in the oil version after processing. (23) Q: How do you eat flaxseed? A: Flaxseed has a mild nutty flavor that complements a number of dishes. You can add ground flaxseed to pancake or waffle batter or to any number of baked goods, such as muffins and cakes. Some people like to sprinkle 1 tbsp of ground or toasted flaxseed into yogurt or oatmeal. Flaxseed oil can also be used in salad dressing or as a drizzle on top of roasted vegetables. Flaxseed oil supplements are also available. Flaxseed top sellers on Amazon range from ground flaxseed to supplements, so there are many ways to get your flaxseed fix. Here are five bestsellers on Amazon:Spectrum Essential Organic Ground FlaxseedHodgson Mill Organic Golden Milled Flax SeedNOW Foods Certified Organic Golden Flax SeedsPremium Gold Whole Flax SeedBob’s Red Mill Raw Whole Golden Flaxseed NEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. Editorial Sources and Fact-Checking Flax Profile. Agricultural Marketing Resource Center. August 2017.Flaxseed. Encyclopedia.com.Full Report (All Nutrients): 45167065, Simply Roundy's, Ground Golden Flaxseed, UPC: 011150250030. U.S. Department of Agriculture. October 27, 2017.Omega-3 Fatty Acids. National Institutes of Health. March 2, 2018.Dietary Fiber. U.S. Food & Drug Administration.Labeling Daily Values. National Institutes of Health.Does Ground Flaxseed Have More Health Benefits Than Whole Flaxseed? Mayo Clinic. December 13, 2015.Flaxseed and Flaxseed Oil. National Center for Complementary and Integrative Health. November 30, 2016.LDL and HDL Cholesterol: “Bad” and “Good” Cholesterol. Centers for Disease Control and Prevention. October 31, 2017.Mason JK, Thompson LU. 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. June 2014.Rough Up Your Diet. NIH News in Health. August 2010.Wu J, Micha R, Imamura F. Omega-3 Fatty Acids and Incident Type 2 Diabetes: A Systematic Review and Meta-Analysis. British Journal of Nutrition. June 2012.Flaxseed Doesn’t Seem to Ease Hot Flashes. Breastcancer.org. June 8, 2011.Full Report (All Nutrients): 45105744, Chia Seeds, UPC: 891617002620. United States Department of Agriculture. March 2018.Vuksan V, Choleva L, Jovanovski E, et al. Comparison of Flax (Linum Usitatissimum) and Salba-chia (Salvia Hispanica L.) Seeds on Postprandial Glycemia and Satiety in Healthy Individuals: A Randomized, Controlled, Crossover Study. European Journal of Clinical Nutrition. February 2017.Dietary Fiber. MedlinePlus. March 1, 2018.Ibrugger S, Kristensen M, Mikkelsen MS, et al. Flaxseed Dietary Fiber Supplements for Suppression of Appetite and Food Intake. Appetite. April 2012.Mohammadi-Sartang M, Mazloom Z, Raeisi-Dehkordi H, et al. The Effect of Flaxseed Supplementation on Body Weight and Body Composition: A Systematic Review and Meta-Analysis of 45 Randomized Placebo-Controlled Trials. Obesity Reviews. September 2017.Plant Sources of Omega-3s: Incorporating Flax Into Your Diet. Cleveland Clinic. September 2011.Mayo Clinic Q and A: Flaxseed — a Nutritional Powerhouse. Mayo Clinic. February 11, 2017.Healthiest Cooking Oil Comparison Chart With Smoke Points and Omega-3 Fatty Acid Ratios. Baseline of Health Foundation. April 17, 2012.Flaxseed and Flaxseed Oil. Mayo Clinic. 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