If you're looking to add a nutrient-rich ingredient to your diet, consider incorporating whole flax seeds. Just 2 tablespoons (24 g) of whole flax seeds contain approximately 130 calories. Not only are they a great source of fiber, but they also provide a range of health benefits.

Whole flax seeds are packed with nutrients, including protein, fiber, and omega-3 fatty acids. In fact, they're one of the best plant-based sources of omega-3s. Plus, they're low in carbs, making them a great option for those following a low-carb diet.

Whether you're looking to improve your digestive health, manage your cholesterol levels, or lower your risk of heart disease and certain types of cancer, whole flax seeds are a versatile ingredient that can help you achieve your health goals. Here are some of the ways they can benefit your health:

Rich in Nutrients and Fiber

Whole flax seeds are not only rich in fiber, but also contain a range of other nutrients that are essential for good health. In addition to omega-3 fatty acids, they provide protein, magnesium, and vitamin B1. Fiber is important for maintaining digestive health and regularity, and can help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. One serving of whole flax seeds provides about 8 grams of fiber, which is approximately one-third of the recommended daily intake for adults.

May Help with Digestive Issues

Because of their high fiber content, whole flax seeds can help relieve constipation and promote regular bowel movements. They can also help prevent diverticulitis, a painful condition in which small pouches develop in the colon wall and become inflamed. Additionally, whole flax seeds contain compounds called lignans, which have been shown to have anti-inflammatory properties and may help relieve symptoms of inflammatory bowel disease (IBD).

May Reduce Risk of Heart Disease

One of the most well-established health benefits of whole flax seeds is their ability to reduce the risk of heart disease. The omega-3 fatty acids found in flax seeds have been shown to lower blood pressure and cholesterol levels, which are major risk factors for heart disease. In addition, the lignans found in flax seeds may help reduce inflammation and improve blood vessel function, further reducing the risk of heart disease and stroke.

May Lower Cholesterol Levels

Whole flax seeds are a rich source of soluble fiber, which has been shown to help lower cholesterol levels. Soluble fiber works by binding to cholesterol in the digestive tract, preventing it from being absorbed into the bloodstream. In one study, consuming flax seeds for 3 months was found to significantly reduce total and LDL (bad) cholesterol levels in people with high cholesterol.

May Help Control Blood Sugar

Adding whole flax seeds to your diet may also have benefits for blood sugar control. The fiber and healthy fats in flax seeds can slow the absorption of sugar into the bloodstream, helping to prevent blood sugar spikes. In one study, consuming flaxseed powder for 12 weeks was found to improve both fasting blood sugar and A1C levels (a marker of long-term blood sugar control) in people with type 2 diabetes.

May Aid in Weight Loss

Because of their high fiber and protein content, whole flax seeds can help you feel fuller for longer, reducing overall calorie intake and aiding in weight loss. They may also help reduce levels of the hunger hormone ghrelin, which can promote overeating. In one study, overweight and obese individuals who consumed flax seeds daily for 12 weeks experienced a significant decrease in body weight and BMI compared to those who did not consume flax seeds.

May Improve Skin Health

The omega-3 fatty acids and lignans found in whole flax seeds may also have benefits for skin health. Omega-3s can help reduce inflammation in the skin, while lignans may help prevent the development of skin cancer. Additionally, flax seeds are a good source of vitamin E, an antioxidant that helps protect the skin from oxidative damage and premature aging.

May Reduce Cancer Risk

Preliminary studies have suggested that consuming flax seeds may help reduce the risk of certain types of cancer, including breast, prostate, and colon cancer. The lignans found in flax seeds may help block the growth and spread of cancer cells, while the omega-3 fatty acids may help reduce inflammation and prevent the development of cancer. However, further research is needed to determine the extent of these benefits and whether flax seeds can be used as a cancer prevention or treatment strategy.

Versatile Ingredient for Cooking and Baking

Whole flax seeds can be added to a variety of dishes for added crunch and flavor. They're a great addition to smoothies, yogurt, oatmeal, and salads. You can also grind them into a meal and use them as a gluten-free substitute for flour in baking. Just be sure to store whole flax seeds in an airtight container in the fridge or freezer to prevent them from going rancid, as the healthy fats in flax seeds can spoil easily.

Easy to Incorporate into Diet

Incorporating whole flax seeds into your diet is easy and can be done in a variety of ways. Simply sprinkle them over your meals or snacks, or add them to your favorite recipes. Remember, however, that whole flax seeds are not easily digested by the body when consumed whole. To maximize their nutritional benefits, it's best to grind them into a meal or purchase pre-ground flax seeds.