I’ve always known ground flaxseeds were good for you. But I never really realized just👏 HOW👏 GOOD👏!
After doing some research, it is clear that just about everyone can benefit from eating 1-2 tablespoons of ground flaxseeds each day!
FLAXSEEDS: BENEFITS
Research suggests that eating ground flaxseeds (also called FLAX MEAL) has soooooooo many health benefits such as…
⚡️INFLAMMATION. A review paper of 32 research studies found ground flaxseeds may lower blood inflammatory markers like hs-CRP.
⚡️CONSTIPATION. A research study of 77 people found ground flaxseeds decreased constipation, even more than psyllium. And other research also suggests that flaxseeds improve gut bacteria.
⚡️BLOOD PRESSURE. A research study of 112 people with high blood pressure found ground flaxseeds may decrease both systolic (top number) and diastolic (bottom number) blood pressure.
⚡️DIABETES. A review paper of 7 research studies found ground flaxseeds may lower blood sugar, HbA1C, and insulin resistance in people with pre-diabetes and diabetes.
⚡️CHOLESTEROL. A research study of 110 people with plaque in their arteries found ground flaxseeds lowered LDL “bad” cholesterol by 15% in just 1 month.
⚡️MENAPAUSE SYMPTOMS. A research study of 140 menopausal women found ground flaxseeds decreased menopausal symptoms like hot flashes and increased overall quality of life.
⚡️And ground flaxseeds may also support brain health, improve skin health, and decrease the risk of certain types of cancer.
FLAXSEEDS: PRO TIPS
– Ground Form: The best way to get the health benefits of flaxseeds is to eat them GROUND. You can buy flaxseeds already ground (super easy!), or if you have whole flaxseeds you can grind them yourself in a blender, food processor, or coffee grinder.
– Amount: Aim to have ~1-2 tablespoons of ground flaxseeds per day.
– Hydrate: Flaxseeds are full of fiber, so drink a little more water than usual to prevent digestive issues.
– Storage: Keep ground flaxseeds in the fridge with a 1-tablespoon measure right in the bag. This makes it easy to scoop them into whatever you’re eating.
– Nutrition Stats (2 tablespoons ground flaxseeds):
100 cals, 7g total fat, 0.5g sat fat, 0mg cholesterol, 0mg sodium, 5g carb, 4g fiber, 0g sugar, 4g protein, 0% vitamin D, 4% calcium, 6% iron, 2% potassium
FLAXSEEDS: HOW TO
Ok, so if you are like me and are TOTALLY convinced that ground flaxseeds are something to add to your daily routine, here are some ideas of how to enjoy them…
💛 on oatmeal (my favorite!) or overnight oats
💛 in smoothies (love this, so easy!)
💛 stirred into yogurt
💛 added to granola
💛 sprinkled on toast w/ nut butter
💛 added to an energy bite recipe
💛 stirred into your favorite pancake/waffle mix
💛 added to any baked good like banana bread, muffins, cookies
💛 instead of breadcrumbs to coat chicken, tofu, fish
Linda says
Hi Dawn, Does flax have more health benefits than chia seeds? I’ve been using a 1 tbl. of each in oatmeal daily, but wondering if I should rely more on the flaxseeds? Thanks!
DJ Blatner, RDN says
Hey Linda! BOTH chia & flax seeds are VERY good for you so it’s great that you are using 1 tablespoon of each daily! You don’t need to change that, but if you want to learn a little more about the differences read on…
The biggest differences between the seeds is FLAX HAS MORE 1) soluble fiber and 2) lignans. Since flax has more soluble fiber they may be slightly more effective at lowering cholesterol and regulating appetite. And lignans may reduce the risk of osteoporosis, heart disease, certain types of cancer, and menopausal symptoms. So if any of those things are of personal concern/interest to you, you may want to focus slightly more on flax, but not ditching chia completely. 😉