Heart & Circulation
Flaxseeds
Tiny seeds that are the richest common plant source of omega-3 ALA and lignans, compounds studied for hormonal balance.
Heart Health
Gut Health
Hormone Balance
Serving
1 tbsp ground (10g)
Calories Per Serving
53
Key nutrients
Omega-3 ALA, lignans, fiber
Nutrient density
65
Why it’s worth eating
Flaxseeds offer omega-3 fatty acids, fiber, and lignans, which may reduce cancer risk. They support heart and digestive health. Add ground flaxseeds to oatmeal, smoothies, or baked goods.
What you may notice
Digestive regularity
Cycle or hormone-related comfort
Markers worth tracking
Lipid panel
Hormone panel (as advised by a doctor)
How to eat it
Grind whole flaxseeds before eating, the whole seed often passes through digestion intact, meaning you miss most of the nutrients.
Pairs well with
Yogurt or smoothies, an easy daily vehicle and pairs well nutritionally
Vitamin C foods, supports conversion of flax's ALA into more active omega-3 forms
Storage
Refrigerate ground flaxseed in an airtight container, once ground, the fats oxidize quickly.
The numbers, per 1 tbsp ground (10g)
0%
Vitamin K
0%
Vitamin A
0%
Vitamin C
2%
Calcium
3%
Iron
9%
Magnesium
2%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
2.7g
Seeds, flaxseed (FDC 169414)
Evidence
A
Solid blood-pressure and lipid signal for ground whole seed. Oil and isolated lignan preparations perform inconsistently.
Study dose vs. serving
30 g/day milled (about 3 tbsp). Whole seeds pass largely undigested, so grinding is required. Realistic serving.
Ursoniu S, et al. Clin Nutr. 2016. PMID 26071633. Meta-analysis; effect greatest at 30 g/day milled flax for over 12 weeks.
Use caution if
You take blood thinners, high omega-3/lignan intake can mildly affect clotting
You're pregnant, large amounts of flaxseed are generally advised against during pregnancy; discuss with a doctor
Details
Type
Season
Pantry, year-round
Forms
Whole seed, ground/milled, oil
Price
Budget
Bioactive
ALA omega-3 plus lignans (secoisolariciresinol diglucoside)
Heat stable
Partial - must be ground; ALA oxidises with prolonged heat
Watch
Contains cyanogenic glycosides, but dietary amounts produce cyanide far below harmful levels.
Reliability
4 / 5
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