The Amazing Benefits of Just 1 Tbsp of FLAX SEEDS a Day + Recipe Ideas

You may already know that flax seeds are good for you because of their high fiber and high ALA omega 3 fatty acid content. However, there’s something else in flax seeds that sets them apart from other plant foods – their high lignan content (or to be more accurate, their high lignan precursor content). Most notably, just a tablespoon of flax seed added to the diet of individuals with hypertension can significantly lower their blood pressure, and a tablespoon of flax seed a day can also have a significant effect on the prevention and treatment of breast and prostate cancer. But that’s not all!

10 Amazing benefits of flax seeds:

In Dr. Greger’s book How Not to Die, he cites studies that have shown the “miraculous” power of flax seed consumption specifically on lowering blood pressure in individuals with hypertension, and in preventing and treating breast and prostate cancers. While their high fiber and omega 3 fatty acid content are two big reasons to eat flaxseeds, it’s their lignan-content that sets them apart. Flax seeds have about 100 times more lignan precursors than other plant foods.¹

1. Helps lower blood pressure – “Flax seeds alone induce ‘one of the most potent blood pressure lowering effects ever achieved by a dietary intervention.’ Eating just a few tablespoons a day appears to be 2-3 times more powerful than adopting an aerobic endurance exercise program.” A trial published in the Journal of Hypertension showed that the addition of just a few tablespoons of flaxseed introduced (unknowingly) into the diets of individuals with hypertension caused a drop in blood pressure from 158/82 to 143/75 which would equate to 46% fewer strokes and 29% less heart disease over time. In contrast, powerful hypertension drugs have only been shown to lower blood pressure by up to 8 and 3 points or 5 and 2 points, compared to a 15 and 7 point drop in systolic and diastolic blood pressure caused by flaxseed consumption. For more details, watch this video.^1,2
2. Helps prevent and treat breast cancer, esp. in postmenopausal women, & prostate cancer – For more details, watch this video.^1,2,4
3. Helps Decrease Menopausal and Hormonal Imbalance Symptoms, such a hot flashes, and may reduce the risk of osteoporosis^2,4
4. May help fight diabetes by improving blood sugar⁴
5. Helps lower cholesterol and triglycerides and reduce the risk of heart disease ^1,2,4
6. Helps improve digestive health and relieve constipation^1,2
7. Helps improve sensitive skin. Watch this video for details.
8. Can ease symptoms of rheumatoid arthritis, lubricate joints and lessen stiffness & joint pain.^3,4
9. May help reduce the number or severity of colds and flus, as lignans are also known for their antiviral and antibacterial properties, therefore consuming flax regularly.²
10. And finally, flax seed consumption daily can also help with weight loss. ²

Side note on the importance of probiotics when consuming flaxseeds:

Dr. Greger also explains that good bacteria in our gut are needed to convert the lignan precursors from flaxseeds (or any plant foods) into lignans. He states in his book that “the gut bacteria’s role may help explain why women with more frequent UTIs may be at higher risk of breast cancer.” And this is on the only reason to pay attention to your gut microbiome – having sufficient good bacteria in your gut is increasingly being recognized for it’s role in preventing and treating almost all ailments. It’s important to realize that every course of anti-biotics you take can kill good bacteria, along with the bad bacteria. So, if you’ve been on anti-biotics you absolutely should supplement with probiotic rich foods or supplements afterwards, but all individuals will benefit from including probiotics in their daily diet.

Tips for buying and storing your flax seeds:

• Buy whole flaxseeds and grind them yourself — While they can be purchased already ground, unless buying sprouted ground flaxseeds, it is best to purchase the whole seeds and grind them yourself. Whole flaxseed keeps the omega 3 fatty acids inside well protected so they can be stored at room temperature for up to a year, whereas ground flaxseeds have a shelf life of only about 4 months. I grind them using a spice/coffee grinder, but a high-speed blender or food processor would also work. You can use whole flax seeds as well, but they are difficult to digest so they’ll likely just pass right through you without releasing any of their nutrients (unless you chew them really well, which isn’t easy). Just use a coffee or spice grinder or your high-speed blender to grind.
• If buying pre-ground flaxseeds, check the production date — As the shelf life of ground flax is only about 4 months, you want to check when they were packaged to know how fresh they are; they may have been sitting on the shelf much longer than 4 months which is why I suggest grinding yourself.
• Try sprouted ground flaxseeds — Alternatively, if you want to buy pre-ground flax, it’s best to go with sprouted flax which is much more stable and does not require refrigeration and has a shelf life of 2 years. Sprouted flax also provides optimized nutrient absorption and a nuttier (and more appealing) taste. I love Sprout Revolution’s sprouted ground flax, which you can buy on Amazon here. There is the option of plain, or goji and cranberry flavored. Both are great! The sprouted is more pricey than the regular flax, but I just prefer the taste when sprinkling it on top of my oatmeal or smoothie bowls and feel that it’s worth the extra month because it’s a more bio-available form of flax which results in better nutrient absorption – plus, one bag will last you a whole month if consuming just 1 tablespoon a day.
• If you live in Kurdistan/Iraq, you can find flax seeds at Carrefour in Family Mall in the bulk spice section — They also sell ground flax in the spice aisle, but as I said, its best to buy whole seeds and its more economical as well.
• Keep your flax in the freezer or refrigerator — While whole flax does have a longer shelf life, it is still a good idea to keep your whole flaxseed in a dark, cool place until you grind them. For ground flax you definitely want to keep it in the freezer or refrigerator. This will prevent the ground flax from oxidizing and losing its nutritional potency.⁴

How to easily get your 1 Tbsp daily serving of flax seeds:

Ground flax has a kind of nutty taste and goes well sprinkled on anything from oatmeal, smoothie bowls, salads, soups, or really anything – just experiment and see what you like best. As I said above, I prefer the sprouted ground flax seeds when I’m sprinkling it on top of my smoothie bowls or oatmeal and use either the sprouted or regular ground flax when I’m mixing it into things.

• Add flaxseed to a food you habitually eat. Every time you have a certain food, like oatmeal, smoothies, soup, or yogurt, stir in a couple tablespoons of ground flaxseed. Soon it will be a habit and you won’t have to think about it, you’ll just do it.
• Add flaxseed to dark, moist dishes. Dark sauces or meat mixtures will easily hide the taste and texture of ground flax so no one will notice they are even eating it. For example, stir some into a casserole, chicken parmesan, chili, beef stew, meatloaf, or meatballs. For a 4-serving casserole, you can usually get away with adding 2 to 4 tablespoons of ground flaxseed.
• Use as flour-substitute in baking. You can also cook with flax without damaging the lignans and omega 3 fatty acids (unlike flaxseed oil), so you can add the tbsp of ground flax directly with your oats when cooking them. Substitute ground flaxseed for part of the flour in recipes for quick breads, muffins, rolls, bread, bagels, pancakes, and waffles. Try replacing 1/4 to 1/2 cup of the flour with ground flaxseed if the recipe calls for 2 or more cups of flour.⁴  You can also use flax as part of a gluten-free breadcrumb substitution such as in this recipe for paleo meatballs. Or try making healthier baked goods like these paleo banana muffins with dark chocolate, these banana bread muffins, or mix with homemade granola.
• Use as egg substitute — Ground flax can also serve as an egg replacement in many recipes (like these lentil (meatless)balls I tried the other week and loved). Just mix 1 Tbsp ground flax with 3 Tbsp water and let sit a few minutes before mixing with the rest of the ingredients.
• Make gluten-free flaxseed crackers — I just made these almond flax crackers (link to recipe) to give to my mother-in-law who has high blood pressure as an easy way for her to consume a tablespoon of flaxseeds each day. Based on the size of my crackers I gave her a prescription to eat just 4 small crackers each day. I used half flax and half almond meal (which can be made by just grinding up raw almonds in your vitamix, spice grinder, or food processor) and a few spoons of chia seeds. I add 2-3 teaspoons of za’atar spice with ½ tsp each of onion and garlic powder and they come out great. Next time I’m planning to try with fresh rosemary and roasted garlic.If you want a very simple and low-cost recipe, you can follow Dr. Greger’s basic flax cracker recipe by simply mixing 2 cups flax with 1 cup water and adding any herbs or spices you like. Dr. Greger adds ½ tsp each of smoked paprika, onion and garlic powder.Just be sure to check if any spice mixes you use already contain salt, as za’atar sometimes does, so you aren’t adding extra salt. If you have hypertension it’s best to just omit the salt if you’ll be eating them with something that contains salt such as my recommendation below.
• Flax cracker serving recommendation: I love these crackers as a snack topped with a sliver of avocado and some of my homemade sauerkraut (so I’m also getting probiotics – the good bacteria that helps to convert the lignans precursors from the flaxseeds into lignans). My other favorite is serving them with a homemade white bean & almond dip.

Just google “healthy flaxseed recipes” and you’ll find many more ideas!

Precautions:

When you first add flaxseeds to your diet you might temporarily experience bloating and gas, abdominal discomfort, loose stools, decreased appetite, and potential hormonal changes if you consume large amounts. Therefore, if you don’t currently consume a lot of fiber, start by just adding one tsp of ground flax to your daily diet and then slowly increase to 2 tsp/day and finally 3 tsp (1 Tbsp) or up to 2-3 tablespoons daily.

Be sure to also drink plenty of water as you start consuming flax.

Important: flax seeds acts as a blood thinner, so if you’re taking any blood thinners such as aspirin or other NSAIDs, you should avoid flax seed consumption unless you’ve consulted with your doctor.

If you are taking cholesterol-lowering drugs, or hypertension drugs, consult with your doctor to monitor your cholesterol or blood pressure levels as you begin consuming flax to see if you can lower your dosage, or perhaps even go off the drugs (especially if adopting a more whole foods plant-based diet overall).²

Bottom Line:

• 1 tablespoon of ground flaxseeds should be part of your daily diet (unless you’re taking blood thinners) to help prevent or treat hypertension, breast and prostate cancers (as well as potentially other cancers), prevent heart disease, reduce menopausal and hormonal imbalance symptoms and potentially reduce the risk of osteoporosis, reduce joint pain and stiffness, and improve digestive health and elimination of waste and toxins, among other benefits.
• Flaxseeds should be stored in a cool place and be consumed as ground flax seed powder, ideally freshly ground at home using a spice/coffee grinder.
• Ground flaxseed is very versatile and can be sprinkled on any type of food or used in many recipes such as granola, muffins, crackers, smoothies, oatmeal, meatballs, and so much more!
• If you don’t have enough good bacteria in your gut, your body won’t be able to take full advantage of the lignan precursors from the flax seeds (or other plant foods), so be sure to also add raw fermented foods to your daily diet or take a high-quality supplement, esp. if you’ve been on anti-biotics. Here’s an easy recipe for homemade sauerkraut. And I purchased these fermentation jar lids and glass weights to make the process super easy and prevent mold growth.
• Flax seeds are cheap and easily available, so the addition of at least one tablespoon of ground flaxseeds per day is one very easy habit that if you sustain it for the rest of your life it can have a great impact on optimizing your health.

Now, please pass it on! Share this information or blog post with others so they can also benefit from this “miraculous” plant food.

References:

1. Michael Greger, How Not to Die, 2015 (and his website: nutritionfacts.org)
2. https://draxe.com/10-flax-seed-benefits-nutrition-facts/
3. https://www.arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/guide/flaxseed.php)
4. https://www.webmd.com/diet/features/benefits-of-flaxseed#2