Flaxseed is a plant-based food that provides healthful fat, antioxidants, and fiber
People grew flax as a crop in ancient Egypt and China. In Asia, it has had a role in Ayurvedic medicine for thousands of years.
Like other plant-based foods, flaxseed is rich in antioxidants. These can help prevent disease by removing molecules called free radicals from the body.
Free radicals occur as a result of natural processes and environmental pressures. If there are too many free radicals in the body, oxidative stress can develop, leading to cell damage and disease. Antioxidants help remove free radicals from the body.
Flaxseed is a good source of lignans, which appear to have antioxidant properties.
According to some scientists, flaxseed may be over 800 times richer in lignans than most other foods.
The following sections discuss the possible health benefits of flaxseed in more detail.
Reducing the risk of cancer
Flaxseed contains omega-3 fatty acids. Research suggests that these may help prevent different types of cancer cells from growing.
Flaxseed also contains lignans, which are antioxidants that may slow tumor growth by preventing them from forming new blood vessels.
One 2013 survey found a lower incidence of breast cancer among females who consumed flaxseed regularly.
Also, in 2018, the authors of a review concluded that flaxseed may help reduce the risk of breast cancer after menopause.
Lignans are a type of phytoestrogen, which is a plant-based nutrient that acts in a similar way to estrogen. There has been some concern that phytoestrogens may increase the risk of breast cancer, but recent research suggests that they may play a protective role.
Improving cholesterol and heart health
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.
Consuming phytosterols may therefore help reduce levels of low-density lipoprotein (LDL), or “bad,” cholesterol in the body.
In 2010, 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 100 mg capsule, or a placebo for 12 weeks.
Cholesterol levels fell after taking lignans, especially in those who took the 100 mg capsules.
The researchers behind a 2012 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.
