Flaxseed
Linum usitatissimum
also known as linseed, flaxseed oil
Strong (cholesterol, fiber)
A small brown or golden seed pressed for oil and ground into meal. One of the richest plant sources of omega-3 fats and lignans — and one of the few seed foods with solid evidence for cholesterol and digestive health.
- Lowers LDL cholesterol when ground flax is eaten daily
- May modestly lower blood pressure
- Rich in soluble and insoluble fiber — supports regularity
- One of the highest plant sources of ALA, a plant-form omega-3 fat
- Rich in lignans, plant compounds with mild estrogen-balancing effects
- Supports satiety and steady blood sugar when eaten with meals
Always grind whole flaxseed before eating — whole seeds pass through undigested
Drink plenty of water with flax — the fiber can cause blockage without enough fluid
Use caution with blood thinners — flax has mild anticoagulant action
May lower blood sugar — caution with diabetes medication
Skip large medicinal doses during pregnancy due to the lignan content
Can reduce absorption of oral medications — separate doses by at least 2 hours
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