While it may not be a complete protein like some of its counterparts, it offers a unique combination of nutrients that can contribute to overall health and well-being. Flaxseed protein is not only a great source of {plant-based protein}, but it also contains a substantial amount of omega-3 fatty acids.

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dietary fiber, which is essential for maintaining a healthy digestive system. Fiber helps to regulate bowel movements, prevent constipation, and support a healthy gut microbiome. Additionally, consuming fiber-rich foods can help to control blood sugar levels and promote feelings of fullness, which can aid in weight management.

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By choosing flaxseed protein, you can ensure that you're not only getting a high-quality protein source but also a fiber-rich addition to your diet. Flaxseed protein is also rich in lignans, a group of plant compounds with antioxidant properties.

Antioxidants help to neutralize free radicals, unstable molecules that can damage cells and contribute to aging and diseases like cancer. By incorporating flaxseed protein into your diet, you can support your body's natural defenses against oxidative stress and promote overall health.

Flaxseed protein is incredibly versatile, making it easy to incorporate into a variety of recipes. From {vegan protein shakes} and {dairy-free protein shakes} to baked goods and energy bars, there are countless ways to enjoy flaxseed protein. You can even use it as a vegan egg replacement in recipes, as the protein and fiber in flaxseed help to provide structure and binding properties.

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At AKI Organic, we offer a high-quality {flaxseed protein powder} that is vegan, gluten-free, and non-GMO.

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By incorporating flaxseed protein into your daily routine, you can support your body's nutritional needs and promote overall well-being.

Check out our {all products} page for more information on our flaxseed protein powder and other fantastic products to enhance your health journey. Home Shop icon-chevron Expand submenu icon-chevron-left Collapse submenu.

icon-chevron-left Collapse submenu. icon-hamburger icon-X Menu Cart 0. A Rich Source of Plant-Based Protein Flaxseed protein is an excellent source of {vegan protein}, providing a high-quality alternative to animal-based proteins.

Comparing Flaxseed Protein to Other Plant-Based Proteins When it comes to plant-based proteins, there are many options available, including soy, pea, hemp, and rice. We include products we think are useful for our readers.

If you buy through links on this page, we may earn a small commission. Healthline only shows you brands and products that we stand behind. Flax seeds are small oil seeds that contain omega-3 fats, fiber, and other plant compounds.

They may help improve digestion and reduce the risk of heart disease, type 2 diabetes, and cancer. Flax seeds Linum usitatissimum — also known as common flax or linseeds — are small oil seeds that originated in the Middle East thousands of years ago.

Lately, they have gained popularity as a health food. This is due to their high content of heart-healthy omega-3 fats, fiber, and other unique plant compounds 1 , 2 , 3. Flax seeds have been linked to health benefits, such as improved digestion and a reduced risk of heart disease, type 2 diabetes, and cancer.

Flax seeds are usually brown or yellow. Flaxseeds have calories per 3. One tablespoon 10 grams of whole flax seeds provides the following nutrients 4 :.

Two tablespoons 20 grams of flax seeds provide about 6 grams of fiber. The fiber content is composed of 6 :. Soluble fiber helps regulate blood sugar and cholesterol levels. It also promotes digestive health by feeding your beneficial gut bacteria 7 , 8.

When mixed with water, the mucilage gums in flax seeds become very thick. Combined with the insoluble fiber content, this makes flax seeds a natural laxative. Consuming flax seeds can help promote regularity, prevent constipation, and reduce your risk of diabetes 2 , 9 , Their amino acid profile is comparable to soybeans.

Still, flax seeds are high in the amino acids arginine and glutamine — both of which are important for heart and immune system health 12 , This fat content is composed of 14 :. Flax seeds are one of the richest dietary sources of ALA.

ALA is an essential fatty acid, which means that your body cannot produce it. Thus, you need to obtain it from the food you eat. Flaxseed oil contains the highest amount of ALA, followed by milled seeds.

Eating the seeds whole provides the least amount of ALA, as the oil is locked up inside the fibrous structure of the seed Due to their high content of omega-3 fatty acids, flax seeds have a lower ratio of omega-6 to omega-3 than many other oil seeds. A lower ratio of omega-6 to omega-3 fatty acids has been linked to a lower risk of various chronic diseases 17 , One type of flax seeds — solin, the yellow variety — is not as nutritious as regular flax seed.

It has a very different oil profile and is low in omega-3 fatty acids Flax seeds are very high in fiber and provide good amounts of protein. Flax seeds are a good source of several vitamins and minerals needed for optimal health.

These include thiamine vitamin B1 , copper, molybdenum, magnesium, and phosphorus. Brown flax seeds have slightly higher antioxidant activity than yellow varieties Flax seeds are one of the richest known dietary sources of lignans.

These nutrients function as phytoestrogens 2. Phytoestrogens are plant compounds that are similar to the female sex hormone estrogen.

They have weak estrogenic and antioxidant properties They have been linked to a decreased risk of heart disease and metabolic syndrome, as they reduce levels of fat and glucose in your blood. Flax lignans also help reduce blood pressure, oxidative stress, and inflammation in your arteries Lignans are fermented by bacteria in your digestive system and may reduce the growth of several cancers — especially hormone-sensitive types, such as breast, uterus, and prostate cancer 31 , Flax seeds are high in several plant compounds, including p -Coumaric acid, ferulic acid, cyanogenic glycosides, phytosterols, and lignans.

In particular, the last two have been linked to various benefits. This fiber has been shown to be effective at suppressing hunger and cravings, potentially promoting weight loss 33 , A review of controlled studies concluded that flax seeds promote weight loss in overweight and obese people.

Those who added the seeds to their diet lost an average of 2. The analysis also showed that weight loss tended to be greater in studies lasting for more than 12 weeks and among those who consumed more than 30 grams of flax seeds per day Flax seeds contain soluble fiber, which may promote weight loss by reducing hunger and decreasing cravings.

Flax seeds have been associated with major benefits for heart health , mainly attributed to their content of omega-3 fatty acids, lignans, and fiber.

High blood cholesterol is a well-known risk factor for heart disease. This is especially true for oxidized LDL bad cholesterol This is supported by animal studies showing that flax seeds may improve cholesterol levels and the composition of blood fats 40 , 41 , 42 , 43 , One month study found that flax seeds caused an additional 8.

This cholesterol-lowering effect is thought to be caused by the high fiber and lignan content in flax seeds. These substances bind with cholesterol-rich bile acids and carry them down your digestive tract.

This reduces cholesterol levels in your body Omega-3 fatty acids are essential. They may have benefits for various aspects of heart health, including blood platelet function, inflammation, and blood pressure. Flax seeds are very high in the omega-3 fatty acid alpha-linolenic acid ALA.

They have been shown to decrease heart disease risk in animal studies by reducing inflammation in the arteries Several studies link ALA with a lower risk of stroke, heart attacks, and chronic kidney disease.

In one study, people with heart disease were given 2. Those receiving the supplement had significantly lower rates of death and heart attacks than people in the control group Plant-based ALA fatty acids seem to benefit heart health similarly to fish oils, which are rich in EPA and DHA 53 , 54 , Eating flax seeds is an effective way to lower blood pressure 31 , 56 , 57 , 58 , In a 6-month study in people with elevated blood pressure, those consuming 3 tablespoons 30 grams of flax seeds daily experienced a 10 and 7 mm Hg reduction in systolic and diastolic blood pressure, respectively.

People with a systolic level — the top number in a blood pressure reading — greater than mm Hg at the start of the study observed an even greater reduction of 15 mm Hg Flax seeds may help fight heart disease by lowering blood pressure, regulating blood cholesterol, and increasing your levels of heart-healthy omega-3 fatty acids.

Flax seeds have been shown to benefit many aspects of human health. Several studies have found that flax seeds prevent both diarrhea and constipation 64 , 65 , The insoluble fiber content in flax seeds adds bulk to your digestive waste, acting as a laxative and relieving constipation 32 , Soluble fiber is also thought to bind to water in your digestive tract.

This causes it to swell and increase the bulk of your stool, preventing diarrhea According to the World Health Organization WHO , 1 in 10 adults had diabetes in Studies in people with type 2 diabetes show that supplementing with 10—20 grams of flaxseed powder per day for 1—2 months may reduce fasting blood sugar by up to However, not all studies find flax seeds to be effective in regulating blood glucose and insulin levels Though the link between flax seeds and type 2 diabetes is still unclear, they may be considered a safe and healthy addition to your diet if you have type 2 diabetes Test-tube and animal studies show that flax seeds may suppress the formation of several types of cancer, such as those of the colon, breast, skin, and lungs 73 , Increased blood levels of sex hormones have been linked to an increased risk of several cancers 75 , 76 , Flax seeds may modestly lower serum levels of sex hormones in overweight women, potentially decreasing breast cancer risk 78 ,

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.

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Health Conditions Discover Plan Connect. Nutrition Evidence Based The Top 9 Health Benefits of Flaxseed. Medically reviewed by Jared Meacham, Ph. Benefits How to eat Possible risks FAQ Takeaway One serving of flaxseed provides protein, fiber, and omega-3 fatty acids.

Loaded with nutrients. High in omega-3 fatty acids. Explore our top resources. May help protect against cancer.

Rich in fiber. May lower cholesterol levels. May reduce blood pressure. May stabilize your blood sugar levels. May help you manage your weight. Versatile and easy to use. Tips for adding flaxseed to your diet. Are there any risks to eating flaxseed? Frequently asked questions.

The bottom line. Just one thing Try this today: For a simple way to enjoy flaxseed, try swapping it for other seeds in your favorite recipes. Was this helpful? How we reviewed this article: History.

Jan 26, Written By Rachael Ajmera, MS, RD, Verena Tan. Medically Reviewed By Jared Meacham, Ph. Jan 10, Written By Rachael Ajmera, MS, RD, Verena Tan. Share this article. Read this next. Flax Seeds Nutrition Facts and Health Benefits. 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. Today, flaxseed is available in the form of seeds, oils, powder, tablets, capsules, and flour.

People use it as a dietary supplement to prevent constipation , diabetes , high cholesterol , heart disease , cancer , and several other conditions. The nutrients in flaxseed include lignans, antioxidants , fiber, protein, and polyunsaturated fatty acids such as alpha-linolenic acid ALA , or omega Consuming these nutrients may help lower the risk of various conditions.

However, there is not currently enough evidence to support all of these claims. Here, find out what the research says about flaxseed and its possible health benefits.

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.

According to some scientists , flaxseed may be over times richer in lignans than most other foods. 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 survey found a lower incidence of breast cancer among females who consumed flaxseed regularly. Also, in , 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.

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. Chia seeds may be another healthful addition to the diet.