It’s a superfood with less star power than kale or kombucha, often thought of as the humble cousin of the famous chia seed.
Flaxseeds got a brief moment in the limelight with a recent viral TikTok post that suggested that squeezing the seeds all over your face can reduce wrinkles just like Botox injections. But while their skin care benefits are dubious at best, they deserve more credit for how nutritious they are, experts say.
Flaxseeds are one of the richest sources of alpha-linolenic acid, or ALA, a type of omega-3 fatty acid found in plants and known as a “heart-healthy fat,” said Dr. Selvi Rajagopal, assistant professor of medicine at Johns Hopkins University School of Medicine. While some research shows that omega-3s may help regulate cholesterol and blood pressure and lower inflammationhe said, most people don’t consume enough of them.
The seeds are also packed with soluble fiber, which draws water from your body and gels in your gut, slowing digestion and helping your body gradually absorb the nutrients from what you eat. Fiber-rich foods can stabilize blood sugar and keep you fuller for longer, said Julia Zubano, a registered dietitian at the Cleveland Clinic in Ohio. Two tablespoons of ground flaxseed contains about as much fiber as a small apple, and one tablespoon of ground flaxseed contains more fiber than one cup of raw spinach. This fiber also helps reduce the amount of cholesterol absorbed into our blood.
In addition, soluble fiber can fuel the trillions of bacteria and organisms that live in our gastrointestinal tract, Dr. Selvey said, which can help our digestion and gut health.
Seeds also have some of the highest natural concentrations of dietary lignans, chemical compounds in plants that are similar to fiber and may help reduce inflammation. Lignans may also have antioxidant effects, potentially helping to reduce DNA damage, said Joanne Slavin, professor of food science and nutrition at the University of Minnesota, Twin Cities. Flaxseeds also contain a moderate amount of protein, Ms. Zumpano added, which means adding them to a meal can help you feel full.
Despite flaxseed’s benefits, it’s not a cure-all — and it certainly can’t get rid of fine lines like Botox, said Dr. Isaac Neuhaus, a dermatologist at UCSF Health. “It’s a bunch of nonsense,” he said.
They can form a moisturizing gel that can help soften skin because they’re so rich in antioxidants and fatty acids, said Dr. Joshua Zeichner, associate professor of dermatology at Mount Sinai Hospital. However, there is no data to show that flaxseeds are any more effective than what you find in the cosmetics aisle.
To reap the health benefits, try adding flaxseeds to your diet by blending them into smoothies or pastry batter, or mixing them with water to make an egg substitute. Since flaxseeds form a thick gel when you add them to a liquid, they also work well in overnight oats and porridge, Ms. Zumpano said.
Ground flaxseeds are easier to digest than whole seeds, Dr. Rajagopal said. Keep in mind, however, that if you introduce too much fiber too soon, you may be left with an upset stomach. Excessive consumption can lead to problems such as bloating and excessively frequent bowel movements. Ms. Zumpano recommends that people work their way up, starting with about a teaspoon a day and gradually increasing the amount to about two tablespoons a day.
“Sometimes people assume that since something is magical, they should take it in large quantities,” Dr. Slavin said. “Flax is one of those things that can definitely be overdone.”
