Allyn Wergin, R. Diabetes Education, Nutrition. Recent Posts. Speaking of Health. Topics in this Post. Instructions: Heat the oven to F. Place a paper baking cup in each of 12 regular-size muffin cups.

Place the cereal in re-sealable food-storage plastic bag. Seal the bag and crush the cereal with a rolling pin, meat mallet or in a food processor.

In a large bowl, mix crushed cereal and milk. Let the mixture stand about 5 minutes or until the cereal is softened. Stir in the remaining ingredients.

There are approximately 1. Flax oil — Flax oil is extracted from the whole flax seed. It is sold as oil or in gel supplements. It is best to keep flax oil in a cool, dark place — ideally in the refrigerator.

It is an excellent source of omega 3-fatty acids, but it contains neither the lignans nor the fibre, as they are removed during the process of oil extraction. There are approximately 7. Flax has been enjoyed for thousands of years throughout the world.

The first record of people using flax dates back to BC where burial chambers of southern Mesopotamia displayed flax as an important part of ancient life.

As flax spread throughout Europe, Africa, Asia, and eventually to North America, it grew in popularity. Today flax is used as an additive in a wide variety of products such as paint and biodegradable linoleum, or used on its own as a nutritional food item, or even processed into fabric.

Ground flaxseeds, aka flaxseed meal, are readily available in most well-stocked supermarkets, but it is also easy and more economical!

to make your own. Simply blitz ¼ cup flaxseeds in a coffee or spice grinder, until the seeds have been reduced to a powder. Flaxseeds need to be ground in small quantities using a powerful grinder not a food processor to obtain a fine meal.

Store flaxseed meal in an opaque, airtight container in the pantry, fridge, or freezer. Refrigerating or freezing the meal will keep it fresher longer. Because of their high oil content, both whole and ground flaxseeds can turn rancid over time.

Flaxseed meal is probably best known as an egg substitute, but it can be used for so much more! Flax eggs are one of the easiest ways to make baking recipes vegan. For each flax egg, stir 3 Tbsp. water into 1 Tbsp. ground flaxseeds, and let stand for 5 minutes or until the mixture thickens.

You can use the same technique with chia seeds, another favorite of vegan bakers. Want to get more flax in your cooking? Check out some of our favorite recipes that use flaxseeds or flaxseed meal.

Want to learn more essential vegan cooking skills and become a plant-based home chef in 90 days? Check out the Forks Over Knives Cooking Course! UP NEXT: How To. Forks Meal Planner takes the hard work out of making nutritious meals the whole family will enjoy.

About the Author. Get a taste for healthy, fuss-free meal planning with this free five-day meal plan from Forks Meal Planner! By providing your email address, you consent to receive newsletter emails from Forks Over Knives.

Novella Lui is a registered dietitian and a nutrition and health writer. She is passionate about supporting others in building healthy relationships with food by sharing practical and easy-to-follow tips. Novella combines her interest in providing evidence-based nutrition and health education with food and culture through creating consumer-focused content for brands and publications.

As a foodie and a globetrotter, she loves to seek new flavors and explore different cuisines. In her spare time, you can find her looking for hidden food gems and spending time outdoors hiking local trails.

If you haven't tried flaxseeds yet, it's high time you did. These tiny gems have been around for thousands of years, and today they're prized more than ever for their powerful health benefits, nutty flavor and versatility. Here's why flaxseeds—whole or ground, brown or golden—are so good for you, along with some simple ways to enjoy them try some of our healthy flaxseed recipes.

As its name suggests, flaxseed is a seed, not a grain. Ground flaxseed is best for most people, as whole flaxseeds are harder to digest and most of them pass through the digestive tract. Here is the nutritional breakdown for 1 tablespoon 7 grams of ground flaxseeds :.

Flaxseeds are one of the richest plant sources of alpha-linolenic acid ALA , a plant-based version of omega-3 fatty acids. The amount present is more than what most adults need every day the current ALA recommendation for adults is between 1. These tiny and mighty seeds also contain protein and a range of vitamins and minerals.

More importantly, flaxseeds are an astonishingly rich source of lignans , a plant compound that's loaded with disease-fighting antioxidants. In fact, flaxseeds have up to times more lignans than beans, grains, fruits, vegetables and other fiber-rich plant foods. Multiple studies suggest that adding flaxseeds to your diet can boost your health in several important ways.

Read on to learn about their potential benefits. Most of us don't eat nearly enough fiber —the average adult gets only about 16 g daily , a far cry from the recommended 25 g per day for women and 38 g daily for men.

Their insoluble fiber aids digestion, helps keep you regular and prevents constipation. Bye-bye, bloating and poop problems!

Flaxseeds are also high in soluble fiber , which helps you feel full so you're less likely to overeat. A review of studies found that eating whole flaxseeds may help with weight loss, especially in very overweight people.

In the studies, the people who lost the most were those who stayed on a flaxseed-supplemented diet for 12 weeks or longer and ate more than 30 g not quite 4 tablespoons of flaxseeds a day.

One of flaxseeds' biggest benefits is their high ALA plant-based omega-3 content, says Largeman-Roth. There are approximately 1. Flax oil — Flax oil is extracted from the whole flax seed.

It is sold as oil or in gel supplements. It is best to keep flax oil in a cool, dark place — ideally in the refrigerator. It is an excellent source of omega 3-fatty acids, but it contains neither the lignans nor the fibre, as they are removed during the process of oil extraction.

There are approximately 7. Flax has been enjoyed for thousands of years throughout the world. The first record of people using flax dates back to BC where burial chambers of southern Mesopotamia displayed flax as an important part of ancient life.

As flax spread throughout Europe, Africa, Asia, and eventually to North America, it grew in popularity. Today flax is used as an additive in a wide variety of products such as paint and biodegradable linoleum, or used on its own as a nutritional food item, or even processed into fabric. How does diet affect cancer risk?

Find out here. The American Heart Association AHA recommend eating more fiber and omega-3s to boost heart health. Lignans, too, may help prevent cardiovascular disease. Flaxseed contains all of these nutrients. Flaxseed also contains phytosterols. Phytosterols have a similar structure to cholesterol, but they help prevent the absorption of cholesterol in the intestines.

In , researchers looked at the effect of flaxseed on the cholesterol levels of males with moderately high cholesterol. Participants took either a 20 milligram mg capsule containing lignans, a mg capsule, or a placebo for 12 weeks.

The researchers behind a study involving 17 people found that consuming flaxseed lowered LDL cholesterol levels and helped the body remove fat, although they note that the overall diet may also play a role.

The team suggested that dietary flaxseed may be useful for lowering cholesterol levels. Some scientists have also linked omega-3 oils, which are usually present in oily fish, to reductions in cardiovascular risk.

Researchers have suggested that flaxseed could offer an alternative to marine sources of omega 3. This could make it a useful resource for people who follow a plant-based diet. Learn more about soluble and insoluble fiber here.

According to the Arthritis Foundation , flaxseed may help reduce joint pain and stiffness. They add that there is a lack of evidence to support its use for this purpose, but they say that the ALA in flaxseed may help reduce inflammation. What is the anti-inflammatory diet?

In , a team of scientists published results suggesting that flaxseed may help reduce the incidence or severity of hot flashes in women not using estrogen therapy during menopause. In , however, further research by the same team concluded that flaxseed did not, in fact, make any difference.

Lignans and other phytoestrogens may help reduce the risk of chronic conditions such as diabetes. In , scientists gave 25 people 0 g, 13 g, or 26 g of flaxseed every day for 12 weeks.

The participants had prediabetes and were either males with obesity or overweight or females who had undergone menopause. The 13 g dosage appeared to lower glucose and insulin levels and improve insulin sensitivity, but the other dosages did not have this effect.

Also, a rodent study suggested that the compounds in flaxseed may help reduce the incidence of type 1 diabetes and delay the onset of type 2 diabetes. These results may not be applicable to humans, however. The same year, 99 people with prediabetes took 40 g or 20 g of flaxseed or no flaxseed and no placebo each day for 12 weeks.

Consuming flaxseed appeared to reduce blood pressure , but it did not improve blood sugar levels or insulin resistance. Which foods can lower blood sugar? Flaxseed is a good source of insoluble fiber, which does not dissolve in water, instead remaining in the digestive tract after eating. There, it absorbs water and adds bulk, which may help promote regularity.

However, the National Center for Complementary and Integrative Health NCCIH say that there is little evidence to suggest that flaxseed helps reduce constipation. The NCCIH add that consuming flaxseed with too little water can worsen constipation and may lead to an intestinal blockage.

Also, too much flaxseed or flaxseed oil can cause diarrhea. Which foods can help relieve constipation? Learn more here. In , scientists found evidence to suggest that dietary lignans from flaxseed helped mice recover from radiation exposure.

The mice that consumed lignans had lower levels of inflammation, injury, oxidative damage, and fibrosis, as well as a better survival rate, compared with those that did not. If further tests in humans show similar results, lignans from flaxseed could help treat lung issues following exposure to radiation or radiation therapy.

The NCCIH are currently funding studies to find out whether or not the nutrients in flaxseed can help with:. Uses of flaxseed in Ayurvedic medicine include :. According to the United States Department of Agriculture, a tablespoon of ground flaxseed weighing 7 g contains:. A teaspoon of flaxseed also contains traces of various vitamins and minerals, but not in significant quantities.

It also provides lignans, tryptophan, lysine, tyrosine, and valine, as well as healthful fats, which are mostly unsaturated. People should try to avoid whole flaxseed and eat it ground, as the intestines may not absorb the nutrients in whole flaxseeds.

A recent study in 8, people tied increased ALA intake to decreased cholesterol levels and a lower risk of ischemic heart disease — which is related to narrowed arteries — and type 2 diabetes 7. Numerous studies have also linked ALA to a lower risk of stroke.

Flaxseed is rich in ALA, a type of omega-3 fatty acid that may offer numerous benefits for heart health. Flaxseed is rich in lignans, which are plant compounds that have been studied for their potent cancer-fighting properties. Interestingly, this seed boasts 75— times more lignans than other plant foods 6.

Some studies associate flaxseed intake with a lower risk of breast cancer, particularly for postmenopausal women Animal and test-tube studies also show flaxseed to protect against colorectal, skin, blood, and lung cancer 12 , 13 , 14 , Flaxseed contains nutrients called lignans that may help decrease cancer growth.

Some studies link this food to a lower risk of several types of cancer, but more research is needed. While soluble fiber absorbs water in your intestines and slows down digestion, which may help regulate blood sugar levels and lower cholesterol, insoluble fiber adds bulk to the stool, which may prevent constipation and promote regular bowel movements With so much fiber packed into each tiny seed, flaxseed may help promote regular bowel movements and improve digestive health.

Flaxseed may also help lower cholesterol levels. A week study in people with high blood pressure had similar findings, reporting that 4 tablespoons 30 grams of flaxseed per day led to significant reductions in body mass index BMI , total cholesterol, and blood pressure These effects may be due to the fiber in flaxseed, which binds to bile salts before being excreted by your body.

To replenish these bile salts, cholesterol is pulled from your blood into your liver, resulting in lower levels Flaxseed is renowned for its ability to decrease blood pressure levels 20 , A review of 15 studies found that supplementing with flaxseed products, including flaxseed powder, may significantly lower levels of both systolic and diastolic blood pressure — the top and bottom numbers on a reading, respectively This seed may be especially effective for those with high blood pressure levels.

In fact, a small, week study showed that taking 4 tablespoons 30 grams of flaxseed per day reduced blood pressure in those with high levels Furthermore, according to a large review of 11 studies, taking flaxseed daily for more than 3 months may lower blood pressure levels by 2 mmHg Flaxseed may be especially useful for those with high blood pressure, as it may help lower this marker of heart health.

Research shows that soluble fiber slows the absorption of sugar in the blood, which may reduce blood sugar levels 6 , 16 , Keep in mind that the benefits of flaxseed for blood sugar control apply mostly to whole flaxseed rather than flaxseed oil. This is because flaxseed oil lacks fiber Flaxseed may lower blood sugar due to its soluble fiber content.

One older study found that a drink with flax fiber tablets containing 2. In fact, a large review of 45 studies found that supplementing with flaxseed resulted in significant reductions in body weight, BMI, and belly fat Both flaxseed and flaxseed oil are easy to use and can be added to a variety of recipes.

Here are a few simple ways to increase your intake:. Flaxseed is versatile and easy to add to yogurt, salad, smoothies, baked goods, and numerous other foods. Ground flaxseed is much easier to digest than whole flaxseed. That said, you can still buy whole flaxseed, grind it in a coffee grinder , and store the ground flaxseed in an airtight container for easy use.

Flaxseed oil is usually produced by a process called cold pressing, which helps extract the oil from the seeds effectively 6. Just 1 tablespoon 7 grams of ground flaxseed contains 1. Many of the health benefits noted in the studies above were observed with just 1 tablespoon 7 grams of ground flaxseed per day.

Ground flaxseed provides the greatest health benefits. If you use flaxseed oil, remember to store it in a cool, dark place and cook with it at low temperatures.

Although flaxseed is associated with many health benefits, there are a few downsides to consider. For starters, keep in mind that ground flaxseed is high in fiber, with 2 grams packed into each tablespoon 7 grams. While fiber is beneficial, increasing your intake very quickly can lead to digestive issues, including gas and bloating 2 , 30 , Though rare, allergic reactions to flaxseed and flaxseed oil have also been reported 32 , 33 , Additionally, flaxseed may interact with several medications, including blood thinners and antiplatelet medications Because certain flaxseed compounds may mimic the effects of estrogen, those on hormone therapy or with hormone-sensitive cancers should talk with their doctor before adding it to their diet.

Flaxseed is high in fiber and may cause digestive issues if eaten in high amounts. In rare instances, it may also produce an allergic reaction and may interact with certain medications. Flaxseed is rich in protein, fiber, and omega-3 fatty acids and contains several important vitamins and minerals that can support your overall health.

Its nutrients may offer some protection against cancer and help reduce your cholesterol, blood pressure, and blood sugar when consumed as part of a balanced diet.

Many of the health benefits noted by research involved consuming 1 tablespoon 7 grams of ground flaxseed per day. As it is high in fiber, eating too much too quickly can cause digestive issues. Flaxseed contains many benefits for people of all sexes. However, certain flaxseed compounds can mimic the effects of estrogen, so it may not be safe for people who have hormone-sensitive cancers or are on hormone therapy or with hormone-sensitive cancers.

Doctors may also recommend avoiding it while you are pregnant or nursing 5. Flaxseed is loaded with nutrients, including omega-3 fatty acids, fiber, and beneficial plant compounds like lignans, all of which boast many potential health benefits. This tiny seed may improve digestive health, protect against certain types of cancer, stabilize blood sugar levels, and lower blood pressure and cholesterol levels.

Try this today: For a simple way to enjoy flaxseed, try swapping it for other seeds in your favorite recipes. For instance, flaxseed makes an awesome addition to dishes like granola , yogurt, oatmeal, and trail mix.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Flax seeds are small seeds.

They are are high in fiber and offer many health benefits. Here is detailed health and nutrition information on flax seeds. Though chia and flax seeds are both incredibly healthy, many people wonder if one is healthier than the other. Here is a detailed review of the….

Flaxseed may also help lower total blood cholesterol and low-density lipoprotein LDL, or "bad" cholesterol levels, which may help reduce the risk of heart disease. You can buy flaxseed in bulk — whole or ground — at many grocery stores and health food stores. Whole seeds can be ground at home using a coffee grinder or food processor.

Like other sources of fiber, flaxseed should be taken with plenty of water or other fluids. Flaxseed shouldn't be taken at the same time as oral medications. As always, talk with your doctor before trying any dietary supplements.

Katherine Zeratsky, R. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview.

Error Email field is required. Error Include a valid email address. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you.

If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices.

You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. Mayo Clinic does not endorse companies or products.

Advertising revenue supports our not-for-profit mission. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press.

This content does not have an English version. This content does not have an Arabic version. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Request Appointment. Healthy Lifestyle Nutrition and healthy eating.

Sections Basics Nutrition basics Healthy diets Healthy cooking Healthy menus and shopping strategies Nutritional supplements In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New. Products and services. Does ground flaxseed have more health benefits than whole flaxseed?

Answer From Katherine Zeratsky, R. With Katherine Zeratsky, R. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Flaxseed.

Natural Medicines. Accessed Jan. USDA National Nutrient Database for Standard Reference, Legacy Release. Department of Agriculture, Agricultural Research Service. Flaxseed and flaxseed oil.

National Center for Complementary and Integrative Health. Duyff RL. Fat facts. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. New York, N. Parikh M, et al. Flaxseed: Its bioactive components and their cardiovascular benefits. American Journal of Physiology-Heart and Circulatory Physiology.

Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. This content does not have an English version.

This content does not have an Arabic version. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Request Appointment. Healthy Lifestyle Nutrition and healthy eating. Sections Basics Nutrition basics Healthy diets Healthy cooking Healthy menus and shopping strategies Nutritional supplements In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New.

Products and services. Does ground flaxseed have more health benefits than whole flaxseed? Answer From Katherine Zeratsky, R. With Katherine Zeratsky, R. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry.

Show references Flaxseed. Natural Medicines. Accessed Jan. USDA National Nutrient Database for Standard Reference, Legacy Release. Department of Agriculture, Agricultural Research Service.

Flaxseed and flaxseed oil. National Center for Complementary and Integrative Health. Duyff RL. Fat facts. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide.

New York, N. Parikh M, et al. Flaxseed: Its bioactive components and their cardiovascular benefits. American Journal of Physiology-Heart and Circulatory Physiology. Products and Services The Mayo Clinic Diet Online Nutritional Supplements at Mayo Clinic Store A Book: The Mayo Clinic Diet Bundle. See also Calcium Timing calcium supplements COVID and vitamin D Can vitamins help prevent a heart attack?

Can zinc supplements help treat hidradenitis suppurativa? Vitamin C and mood Fiber supplements Heartburn medicines and B deficiency Multivitamins for kids Prenatal vitamins Probiotics and prebiotics Vitamin C megadoses Vitamin D and MS: Any connection?

People can use flaxseed oil in cooking as long as they do not heat it. It is best to add it to already prepared dishes and avoid reheating it in the microwave. This is because heating the oil causes it to degrade to a potentially harmful form.

People can make salad dressings with flaxseed oil, but it can spoil quickly. Store in a dark-colored bottle in the refrigerator and do not use it after the expiration date.

Kathy W. Warwick, R. All content is strictly informational and should not be considered medical advice. Buckwheat is a highly nutritious whole grain with a range of potential health benefits. In this article, we look at the benefits, nutritional value….

Chia and flax seeds both contain fiber and a variety of nutrients, and have been linked to health benefits. Learn more. This whole grain superfood provides a wide range of nutrients, including iron and magnesium, among others.

In this article, learn more about the…. Walnuts are a single-seed fruit that provide healthful fats, protein, copper, manganese, and other essential nutrients. The nutrients they contain may…. What are micronutrients? Read on to learn more about these essential vitamins and minerals, the role they play in supporting health, as well as….

My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. How healthful is flaxseed? Medically reviewed by Kathy W. Benefits Nutrition Tips Risks Summary Flaxseed is a plant-based food that provides healthful fat, antioxidants, and fiber.

Possible health benefits. Share on Pinterest The omega-3 in flaxseed may help prevent certain types of cancer cell from developing. Dietary tips. Q: Can I use flaxseed oil in cooking or on a salad? A: People can use flaxseed oil in cooking as long as they do not heat it.

Was this helpful? How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause. RSV vaccine errors in babies, pregnant people: Should you be worried?

How gastric bypass surgery can help with type 2 diabetes remission. Atlantic diet may help prevent metabolic syndrome. How exactly does a healthy lifestyle help prevent dementia? Related Coverage. What are the health benefits of buckwheat?

Medically reviewed by Katherine Marengo LDN, R. Instructions: Heat the oven to F. Place a paper baking cup in each of 12 regular-size muffin cups. Place the cereal in re-sealable food-storage plastic bag.

Seal the bag and crush the cereal with a rolling pin, meat mallet or in a food processor. In a large bowl, mix crushed cereal and milk. Let the mixture stand about 5 minutes or until the cereal is softened.

Stir in the remaining ingredients. Divide the batter evenly among muffin cups. Bake 22 to 25 minutes or until the toothpick inserted in the center comes out clean.

Immediately remove the muffins from the pan and place on a cooling rack. Serve warm. Nutrition Information per muffin : Calories: ; Total fat: 8 grams saturated: 1 gram; monounsaturated: 2 grams; polyunsaturated: 5 grams ; Sodium: milligrams; Total carbohydrate: 28 grams; Dietary fiber: 7 grams; Sugar: 10 grams; Protein: 6 grams.