5 Health Benefits Of Flaxseeds—From Boosted Cognition to Digestion

2 min readIF YOU’VE NOTICED that flax seeds are being added to everything from oatmeal to muffins, there’s good reason. According to Amy Shapiro, R.D. and founder of Real Nutrition, the small oil seeds are packed with many health benefits.Shapiro recommends adding flaxseed to your diet—about one tablespoon a day. Luckily, that's pretty easy, since flaxseed is very versatile. “You can sprinkle flaxseed or meal on cereals, in oatmeal, top off salads with them, add to baked goods instead of eggs, put it in your smoothie, add to your soups, or even to your water,” she says.It’s especially beneficial for vegans and vegetarians, as flaxseeds contain some nutrients that can be harder to come by with meatless diets, including omega-3s and protein.Just keep in mind, you may get more nutritional benefits from eating ground flax vs. whole seeds because, “the outer hull is so tough that it will pass through you undigested, and you won’t receive the benefit of the healthy fats,” Desiree Nielsen, R.D. tells Women’s Health.Read on to discover more of flaxseed’s amazing health benefits, according to registered dietitians.1. Flaxseed may boost cognition.“They’re high in omega-3 fatty acids, a plant-based source, which is important for vegans or individuals who do not eat seafood,” says Shapiro. “This type of fat helps to protect the brain.”2. It helps you poop.“They are a fantastic source of dietary fiber, which means they’ll keep your digestion regular, flushing toxins and excess fats out of the body,” says Shapiro. “They contain both soluble and insoluble fiber so they are truly a powerhouse, as these types of fiber also keep your gut microbiome in healthy balance.”3. It will keep you from getting hangry.“It's a good source of protein and will help you stay full and satisfied,” says Shapiro. In fact, one tablespoon of flaxseed contains two grams of protein. And when combined with all that fiber, it keeps you super-satiated.Tip: Mix one tablespoon of ground flaxseed with three tablespoons of water to replace an egg in any baked goods recipe.4. It reduces cholesterol.“Roughly 20 to 40 percent of flaxseed's fiber is soluble, which forms a gel in the gut that binds to cholesterol in the gut and removes it from circulation,” says Nielsen.And, FYI: Not all cholesterol is bad—flax helps boost the kind you need, and flushes out the kind you don’t, Shapiro adds.5. Flaxseed can aid in weight loss.A healthy lifestyle and balanced nutrition are important for aiding weight loss, and flaxseed may help the process: “Thanks to their fiber content, they help to maintain blood sugar levels and ward off hunger, therefore aiding in weight loss,” says Shapiro. “Fiber helps to keep you full; the more full you are, the less often you’ll eat.”Marissa Miller has spent a decade editing and reporting on women’s health issues from an intersectional lens with a focus on peer-reviewed nutrition, fitness trends, mental health, skincare, reproductive rights and beyond, and currently holds a certificate in plant-based nutrition from Cornell. She is an avid yoga practitioner, half-marathon runner, snowboarder, and former dance coach and choreographer. In addition to Women’s Health, her work has appeared in The New York Times, Washington Post, Wall Street Journal, NBC News, GQ, Vogue, CNN Style, and more. Marissa lives in Montreal with her two cats. She is represented by Howland Literary and her debut novel PRETTY WEIRD will be published by Skyhorse Publishing in 2021.