Most of us know that eating enough fruit and veg is a great way to bolster our health. But seeds have also been described as “concentrated health assets” that can benefit everything from our bones to our heart and brain.
And some, like flaxseeds, “may influence key biological processes relevant to ageing, underscoring [their] potential to promote healthy ageing” and could even increase longevity, too.
So perhaps it shouldn’t be surprising to read that the seeds, also known as golden linseeds, have been called a “superfood” by NHS Fife.
But what’s so special about these little seeds?
Nine health benefits of eating flaxseeds
1) They’re great for your bowel health
Flaxseeds have a lot of fibre, which can bulk out your stool and make it easier to pass.
NHS Fife describes flaxseeds as a “gentle, natural and effective laxative”. Taking one to three tablespoons a day, alongside at least 150ml of water per tablespoon, can help to get things moving.
2) They’re good for your heart
The seeds are a good source of omega-3 fatty acids, which are great for your heart. Their high fibre and alpha-linolenic acid content could help to manage “bad” LDL cholesterol levels, too.
One study found that flaxseeds could also improve blood pressure.
3) They could help to protect against cancer
Flax seeds contain “lignans”, which are naturally-occurring compounds found in some plants that have been linked to a lower risk of some cancers, like breast cancer.
A 2018 review suggested that postmenopausal women who consumed between 25g and 30 g of flax seeds a day tended to face a lower risk of breast cancer.
4) They may benefit your bones
Plant lignans have been associated with a lower risk of osteoporosis. Research suggests that flaxseed specifically “enhances bone thickness, surface area, mineral content and structural build”. Its anti-inflammatory properties might also lower the degree of bone loss too.
And in another 2018 paper, topical flaxseed oil seemed to reduce pain from knee osteoarthritis, the most common form of arthritis.
5) They may help our brains stay stronger for longer
Flaxseed oil supplementation has been linked to higher levels of brain-derived neurotrophic factor (BDNF), which stimulates the growth of neurons.
And omega-3 has been linked to “improved learning, memory ability, cognitive well-being, and blood flow in the brain”, too.
6) They might help manage our blood sugar
A systematic review and meta-analysis of 25 randomised controlled trials found that “whole flaxseed, but not flaxseed oil and lignan extract, has significant effects on improving glycemic control” among participants.
7) They may reduce menopause symptoms
In a 2024 paper, 145 perimenopausal women were split into two groups: one that supplemented with flaxseeds and another that didn’t. Those who added linseed to their diets “showed substantially lower menopausal symptoms” compared to the other set.
Researchers think this might be because flaxseeds contain compounds called phytoestrogens, which might mimic the structure of oestrogen.
8) They could improve our skin’s appearance
A study that asked participants to supplement with either flaxseed or safflower oil found that taking the former led to less transepidermal water loss, reduced roughness and scaling, and better hydration and smoothness.
In comparison, safflower oil supplementation only improved skin roughness and hydration, though less effectively and more slowly than flaxseed oil.
Who can take flaxseeds?
Linseed isn’t recommended for pregnant people, though NHS Fife says that golden linseed supplementation is OK while breastfeeding.
The health service added that those on blood-thinning medications like Warfarin, Aspirin or Clopidogrel “are advised not to take linseeds as linseed oil may have an effect on the blood’s ability to clot”.
Ground flaxseeds may be easier for people with conditions such as diverticulitis to digest, and because of their possible blood sugar-lowering effects, those on diabetes medication may need medical supervision when trying the seeds.
If you’re taking flaxseed for the first time, drink at least 150ml of water with each tablespoon. Start with one tablespoon to give your system time to adjust – some studies using flaxseeds included about 25g to 30g of them a day.
Many people see good results with one to two tablespoons a day, and the NHS cautions against going above three tablespoons daily.
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