6 Health Benefits of Flaxseeds and the Best Ways To Eat Them, According to Nutritionists

They are tiny, somewhat modest-looking brown seeds, but the health benefits of flaxseeds are many. For one, they are one of the richest sources of alpha-linolenic acid (ALA), an essential omega-3 fatty acid found primarily in plants. In addition, they’ve been shown to have some anticancer properties, thanks to their special proteins, as well as a high concentration of antioxidants. We spoke with nutrition experts to learn all about the might powers of these superfood seeds and the best ways to consume them.

The Health Benefits of Flaxseeds

From promoting heart health to nourishing skin, the following are some of the biggest health benefits you can get from eating flaxseeds.

Heart Health

Cardiovascular benefits are top of the list of reasons why you should add flaxseeds to your diet. They are rich in omega-3 fatty acids and lignans, which may reduce inflammation and both total and LDL cholesterol, says nutritionist Lena Bakovic of VNutrition. Clinical research also suggests that consuming flaxseeds regularly can help lower blood pressure, further reducing heart disease risk.

Anticancer Properties 

Flaxseeds might be most impressive for their proteins (like albumins, globulins, and glutelins), which have been shown to have anticancer properties, according to nutritionist Lauren Manakers. These properties include their ability to inhibit cancer cell growth, induce apoptosis (death of problematic cells), and interfere with cancer cell signaling pathways, which can inhibit metastasis. Additionally, because they are rich in omega-3 fatty acids, they have anti-inflammatory properties, which can reduce the risk of cancer and even hinder the growth and dissemination of certain types of cancer cells.

Weight Management

Flaxseeds are a natural ally if you’re trying to manage your weight, because they are high in soluble fiber, which expands once dissolved in water, says nutritionist Ashley Berthoumieux. “Soluble fiber from flaxseeds can help regulate blood sugar, improve insulin sensitivity, and support digestive health by promoting regularity and feeding good gut bacteria.”

Hormone Balance and Women’s Health

Thanks to their high lignan content, flaxseeds can support hormone balance, which is especially helpful for women’s health. “Flaxseed is commonly used in seed cycling, a practice rooted in Ayurvedic medicine that pairs specific seeds with different phases of the menstrual cycle. When eaten during the follicular phase, flaxseeds may support estrogen balance and help ease PMS or irregular cycles,” explains Berthoumieux.

Manaker notes that flaxseed can also help ease the symptoms of menopause. In fact, a 2024 study showed that regular supplementation with flaxseed substantially decreased the occurrence of menopause symptoms in perimenopausal women.

Digestive and Gut Health

Bakovic notes that flaxseeds are high not just in soluble but also insoluble fat, which makes them specifically helpful with digestion and optimizing gut health. That’s because the soluble fiber in flaxseeds feeds beneficial bacteria, while the insoluble portion helps keep you regular.

Skin Health

Flaxseeds have antioxidant and anti-inflammatory properties due to their lignans and vitamin E content, which makes them major contributors to the health of your skin. “Regularly eating flaxseed can support skin health and even support wound healing,” says Manaker.

How To Eat Flaxseeds To Reap the Health Benefits 

Experts recommend eating 1–2 tablespoons of ground flaxseed daily to maximize the health benefits. The trick is to skip the whole seeds and opt for the ground version. “Whole flaxseeds are difficult to digest and often pass through the body without being absorbed,” says Berthoumieux. “Grinding them makes it easier for your body to access their fiber, lignans, and omega-3s.” 

Purchase ground flaxseed or, even better, grind it at home using a small spice grinder. Preserve the freshness of the seeds by storing them in a container in the refrigerator.

Ground flaxseeds are incredibly easy to incorporate into your daily food routines. Stir them into smoothies, oatmeal, yogurt, or salad dressings. Use them as an egg substitute in vegan baking (1 tablespoon ground flax + 3 tablespoons water = 1 egg). You can also sprinkle them onto grain bowls or add them to muffin, pancake, or bread batter.