Flaxseed, scientifically known as Linum usitatissimum, has been cultivated for over 6,000 years. Ancient civilizations valued these tiny brown and golden seeds for their nutritional density and healing properties. Today, flaxseed earns the “superfood” label, but let’s look beyond the marketing buzz.
What makes flaxseed special isn’t magic—it’s science. These small seeds pack an impressive nutritional punch that can support your health in multiple ways. This guide provides evidence-based information about flaxseed’s benefits, nutritional makeup, practical uses, and important considerations you should know.
Nutrient profile of flaxseed
| Nutrient (per 1 tablespoon) | Ground Flaxseed | Chia Seeds | Hemp Seeds | Sesame Seeds |
|---|---|---|---|---|
| Calories | 37 | 58 | 56 | 52 |
| ALA Omega-3 (g) | 1.6 | 2.5 | 0.6 | 0.04 |
| Total Fiber (g) | 1.9 | 4.9 | 0.4 | 1.1 |
| Protein (g) | 1.3 | 2.0 | 3.3 | 1.6 |
| Lignans (mg) | 85-300 | <1 | 0 | 29 |
| Magnesium (mg) | 27 | 44 | 48 | 25 |
| Calcium (mg) | 18 | 77 | 5 | 88 |
The healthy fat champion
Alpha-linolenic acid (ALA): The omega-3 star
Flaxseed contains the highest concentration of ALA omega-3 fatty acids among plant foods. One tablespoon of ground flaxseed provides about 1.6 grams of ALA—roughly 100% of your daily omega-3 needs.
Here’s the complete conversion pathway: Your body converts ALA into EPA and DHA through a series of enzyme reactions. However, this conversion is limited—only about 5-15% of ALA becomes EPA, and less than 5% becomes DHA. Several factors affect this conversion:
- Gender: Women convert ALA more efficiently than men
- Age: Conversion decreases with age
- Diet: High omega-6 intake reduces conversion
- Genetics: Some people have genetic variations affecting enzyme activity
While flaxseed won’t replace fish oil entirely, it offers significant benefits as a plant-based omega-3 source. ALA directly supports heart health by reducing inflammation, improving blood vessel function, and helping maintain healthy cholesterol levels.
Fiber: The digestive champion
Flaxseed contains both soluble and insoluble fiber in an optimal 20:80 ratio, making it exceptional for digestive health.
Soluble Fiber (Mucilage): When mixed with water, flaxseed forms a gel-like substance called mucilage. This viscous fiber:
- Slows nutrient absorption, stabilizing blood sugar
- Binds to cholesterol, reducing absorption
- Feeds beneficial gut bacteria (prebiotic effect)
- Creates satiety signals in your brain
Insoluble Fiber: This type adds bulk to stool and promotes regular bowel movements. The combination provides 4 grams of total fiber per 2 tablespoons—roughly 15% of your daily needs.
Plant-based protein power
Flaxseed contains about 1.3 grams of protein per tablespoon. While not a complete protein source, it provides a good amino acid profile that complements other plant proteins. The protein content includes:
- Essential amino acids (must be obtained from food)
- Branched-chain amino acids for muscle support
- Arginine for cardiovascular health
Essential micronutrients
| Mineral | Amount per tablespoon | % Daily Value | Primary Functions |
|---|---|---|---|
| Thiamin (B1) | 0.1 mg | 8% | Energy metabolism, nerve function |
| Magnesium | 27 mg | 7% | Bone health, muscle function |
| Phosphorus | 45 mg | 4% | Bone and teeth formation |
| Manganese | 0.17 mg | 8% | Antioxidant enzyme function |
| Selenium | 1.8 mcg | 3% | Thyroid function, immune support |
| Copper | 0.08 mg | 4% | Iron absorption, collagen formation |
Unique bioactive compounds
Lignans: Phytoestrogen powerhouses
Flaxseed contains 75-800 times more lignans than other plant foods. The primary lignan, secoisolariciresinol diglucoside (SDG), undergoes a fascinating transformation in your gut:
- Gut bacteria convert SDG into enterolignans
- These compounds mimic or block estrogen activity
- In high-estrogen situations, they block estrogen receptors
- In low-estrogen situations, they provide mild estrogenic effects
This mechanism explains flaxseed’s potential benefits for hormone-related conditions, from menopausal symptoms to certain cancers.
Phenolic compounds & antioxidants
Flaxseed contains over 20 different phenolic compounds, including:
- Ferulic acid: Protects against UV damage
- Coumaric acid: Anti-inflammatory properties
- Gallic acid: Antimicrobial effects
Core health benefits: Research-backed evidence
| Health Goal | Daily Amount | Duration for Results | Key Research | Mechanism |
|---|---|---|---|---|
| Lower LDL cholesterol | 30g (3 tbsp) | 4-12 weeks | Jenkins et al., 2005 | Soluble fiber binds cholesterol |
| Reduce blood pressure | 30g (3 tbsp) | 6 months | Rodriguez-Leyva et al., 2013 | ALA improves vessel flexibility |
| Constipation relief | 10-15g (1-1.5 tbsp) | 1 week | Bernacchia et al., 2014 | Fiber adds bulk and moisture |
| Hot flash reduction | 40g (4 tbsp) | 6 weeks | Simbalista et al., 2010 | Lignans provide phytoestrogen effects |
| Blood sugar control | 10-20g (1-2 tbsp) | 2-4 weeks | Mani et al., 2011 | Fiber slows glucose absorption |
| Inflammation reduction | 15-30g (1.5-3 tbsp) | 4-8 weeks | Paschos et al., 2007 | ALA and lignans reduce inflammatory markers |
Heart health
Cholesterol management
Multiple clinical trials demonstrate flaxseed’s cholesterol-lowering effects:
- Total cholesterol: Reduced by 9-18%
- LDL cholesterol: Decreased by 6-11%
- Triglycerides: Lowered by 12-39%
The mechanism involves three pathways:
- Soluble fiber binds bile acids, forcing cholesterol use for bile production
- ALA omega-3s reduce triglyceride synthesis in the liver
- Lignans may inhibit cholesterol absorption in the intestines
A landmark 12-week study with 110 participants found that consuming 30 grams of ground flaxseed daily reduced LDL cholesterol by 15% in people with high cholesterol levels.
Blood pressure support
The FLAX-PAD study, involving 110 patients with peripheral artery disease, found remarkable results:
- Systolic pressure: Reduced by 10 mmHg
- Diastolic pressure: Decreased by 7 mmHg
- Duration: Effects seen after 6 months of daily consumption
These reductions are clinically significant—equivalent to many blood pressure medications. The combination of ALA, lignans, and fiber contributes by:
- Improving arterial elasticity
- Reducing inflammation in blood vessels
- Supporting nitric oxide production for vessel dilation
Digestive wellness
Constipation relief and regularity
Flaxseed excels at promoting healthy bowel movements through multiple mechanisms:
Fiber Action: The 2:8 ratio of soluble to insoluble fiber creates optimal stool consistency—not too hard, not too loose.
Water Retention: Mucilage can absorb up to 27 times its weight in water, keeping stool soft and easy to pass.
Gut Motility: The bulk stimulates intestinal contractions, promoting regular elimination.
Clinical evidence shows that 10-15 grams daily can:
- Increase bowel movement frequency by 30%
- Improve stool consistency within one week
- Reduce straining and incomplete evacuation
Gut microbiome support
Recent research reveals flaxseed’s prebiotic properties:
- Increases beneficial Bifidobacterium by 25%
- Enhances Lactobacillus populations
- Improves overall microbial diversity
- Produces short-chain fatty acids that feed colon cells
Cancer-protective properties
Hormone-sensitive cancers: The lignan connection
Flaxseed shows the most promise for hormone-related cancers through several mechanisms:
Breast Cancer:
- Population studies show 18-32% lower risk in women with high lignan intake
- Lignans compete with estrogen for receptor binding
- May slow tumor growth and reduce metastasis risk
- Post-diagnosis consumption associated with improved survival rates
Prostate Cancer:
- Men consuming flaxseed showed 30-40% slower PSA doubling times
- Lignans may inhibit 5-alpha reductase enzyme
- Anti-inflammatory effects reduce cancer-promoting inflammation
Colorectal Cancer:
- Fiber reduces colon cancer risk by 10% per 10g daily intake
- Lignans may protect against DNA damage
- Improved gut health reduces toxic metabolite production
Important Clinical Note: Flaxseed research is most robust for prevention. While promising for people with existing cancer, always consult your oncologist before making dietary changes during treatment.
Blood sugar regulation and diabetes management
Glucose control mechanisms
Flaxseed affects blood sugar through multiple pathways:
Immediate Effects (within 2 hours):
- Soluble fiber forms a barrier in the intestine
- Slows carbohydrate absorption by 20-30%
- Reduces post-meal glucose spikes
Long-term Benefits (4-12 weeks):
- Improves insulin sensitivity by 8-15%
- Reduces fasting glucose levels
- May help preserve pancreatic beta cell function
Clinical Evidence:
- Type 2 diabetics consuming 10g daily showed 8% reduction in HbA1c
- Prediabetics delayed progression to diabetes by 30%
- Insulin resistance markers improved significantly
Weight management support
Satiety and metabolic effects
Flaxseed supports healthy weight through several mechanisms:
Appetite Control:
- Increases satiety hormones (GLP-1, CCK) by 25%
- Reduces hunger ratings between meals
- Decreases overall calorie intake by 10-15%
Metabolic Support:
- May increase fat oxidation during exercise
- Supports healthy thyroid function
- Provides protein for muscle maintenance
Clinical Results:
- 12-week study: 2.2 kg additional weight loss vs. control
- Waist circumference reduced by 2.5 cm
- Body fat percentage decreased by 1.5%
Brain health and cognitive function
Neuroprotective mechanisms
ALA omega-3s support brain health through multiple pathways:
Structural Support:
- Maintains cell membrane fluidity
- Supports myelin sheath integrity
- Enhances neurotransmitter function
Protection Against Decline:
- Reduces brain inflammation
- Protects against oxidative stress
- May slow age-related cognitive decline
Emerging Research:
- Higher ALA intake associated with 38% lower dementia risk
- Improved memory performance in older adults
- Better executive function scores
Niche and emerging health benefits
Skin and hair health
Dermatological benefits
The combination of ALA, lignans, and antioxidants supports skin health:
Hydration and Barrier Function:
- ALA helps maintain skin barrier integrity
- Reduces trans-epidermal water loss
- Improves skin hydration by 12% after 12 weeks
Anti-inflammatory Effects:
- May reduce acne inflammation
- Helps with eczema and dermatitis symptoms
- Protects against UV damage
Hair Health:
- Omega-3s support scalp circulation
- Lignans may help with hormonal hair loss
- Provides nutrients for hair follicle health
Bone health support
Mineral and hormonal support
Flaxseed contributes to bone health through multiple mechanisms:
Mineral Content:
- Magnesium: Essential for bone formation
- Phosphorus: Works with calcium for bone matrix
- Manganese: Required for bone development
Hormonal Effects:
- Lignans provide mild estrogenic effects
- May slow bone loss in postmenopausal women
- Supports calcium absorption
Research Findings:
- 12% higher bone density in women with high lignan intake
- Reduced fracture risk in observational studies
- Improved bone formation markers
Hormonal balance and menopausal relief
Phytoestrogen therapy
Flaxseed offers natural hormone support through lignans:
Menopausal Symptoms:
- 50% reduction in hot flash frequency
- Improved sleep quality scores
- Reduced mood swings and irritability
Hormonal Balance:
- Helps balance estrogen-to-progesterone ratios
- May reduce PMS symptoms
- Supports healthy menstrual cycles
Clinical Evidence:
- 6-week study: 40g daily reduced hot flashes by 57%
- Improved quality of life scores
- Better sleep efficiency ratings
Maximizing bioavailability: Form and preparation guide
| Form | ALA Absorption | Lignan Content | Fiber Benefits | Shelf Life | Cost per Serving | Best Uses |
|---|---|---|---|---|---|---|
| Whole seeds | 10-20% | 15-25% | Limited | 1+ years | $0.05 | Sprouting, decoration |
| Ground seeds | 85-95% | 90-100% | 100% | 3 months (refrigerated) | $0.08 | Daily consumption |
| Cold-pressed oil | 100% | 0% | 0% | 2-4 months | $0.25 | Supplements, dressings |
| Roasted seeds | 70-80% | 60-70% | 90% | 6 months | $0.10 | Snacking, toppings |
Bioavailability enhancement strategies
Grinding techniques:
- Coffee grinder: Creates fine, uniform powder
- High-speed blender: Works for small amounts
- Food processor: Good for larger batches
- Mortar and pestle: Traditional method, labor-intensive
Soaking method:
- Combine 1 tablespoon flaxseed with 3 tablespoons water
- Let sit 10-15 minutes until gel-like
- Consume immediately for maximum benefit
- Enhances lignan absorption by 15-20%
Combination strategies:
- With Vitamin C: Enhances antioxidant absorption
- With healthy fats: Improves fat-soluble vitamin uptake
- With probiotics: Supports lignan conversion in gut
Quality assessment and selection guide
Identifying high-quality flaxseed
Visual inspection:
- Color: Rich brown or golden, uniform appearance
- Size: Plump, full seeds without shriveling
- Surface: Smooth, glossy appearance
- Debris: Minimal chaff or foreign material
Freshness indicators:
- Smell: Mild, nutty aroma (not musty or fishy)
- Taste: Pleasant, slightly nutty flavor
- Texture: Crisp when bitten, not soft or chewy
Storage quality tests:
- Float test: Fresh seeds sink in water
- Sprouting test: 80%+ should sprout if fresh
- Oil separation: No visible oil on package bottom
Organic vs. conventional considerations
| Factor | Organic Flaxseed | Conventional Flaxseed |
|---|---|---|
| Pesticide residues | Minimal to none | Potentially present |
| Price | 20-40% higher | More affordable |
| Nutritional content | Similar | Similar |
| Environmental impact | Lower | Higher |
| Certification costs | Reflected in price | Not applicable |
Incorporating flaxseed: Practical implementation
Daily integration strategies
Morning routine:
- Add 1 tablespoon to oatmeal or cereal
- Blend into morning smoothie
- Stir into yogurt with berries
- Sprinkle on avocado toast
Meal enhancement:
- Mix into salad dressings
- Add to soup during last 5 minutes of cooking
- Incorporate into homemade energy bars
- Use as breadcrumb substitute
Baking applications:
- Replace up to 25% of flour in muffins
- Use as egg substitute (1 tbsp + 3 tbsp water = 1 egg)
- Add to pancake and waffle batter
- Mix into homemade granola
Recipe collection for daily use
Flaxseed power pudding (Serves 1)
- 3 tablespoons ground flaxseed
- 1/2 cup unsweetened almond milk
- 1 tablespoon honey or maple syrup
- 1/2 teaspoon vanilla extract
- 1/4 cup fresh berries
Mix ingredients, refrigerate overnight. Top with berries before serving. Nutritional highlight: 6g omega-3s, 8g fiber, 6g protein
5-minute energy bites (Makes 12)
- 1/2 cup ground flaxseed
- 1/2 cup old-fashioned oats
- 1/3 cup natural peanut butter
- 1/4 cup honey
- 1/4 cup mini dark chocolate chips
- 1 teaspoon vanilla
Mix all ingredients, roll into balls, refrigerate 1 hour. Storage: Keep refrigerated up to 1 week
Flaxseed crackers (Serves 4)
- 1/2 cup ground flaxseed
- 1/4 cup water
- 1/2 teaspoon salt
- 1 teaspoon dried herbs (optional)
Mix ingredients, spread thin on parchment, bake at 300°F for 20-25 minutes. Tip: Score before baking for easy breaking
Omega-3 smoothie bowl (Serves 1)
- 2 tablespoons ground flaxseed
- 1 frozen banana
- 1/2 cup frozen berries
- 1/4 cup liquid of choice
- Toppings: nuts, seeds, coconut flakes
Blend until thick, pour into bowl, add toppings. Prep time: 3 minutes
Troubleshooting common issues
Problem: Bitter or unpleasant taste Solution: Check for rancidity, store properly, start with smaller amounts
Problem: Digestive upset or bloating Solution: Reduce amount, increase water intake, introduce gradually
Problem: Not seeing expected benefits Solution: Ensure proper grinding, check storage conditions, increase consistency
Problem: Difficulty incorporating into diet Solution: Start with smoothies, try different forms, experiment with recipes
Safety profile and drug interactions
| Medication Category | Interaction Level | Mechanism | Monitoring Required | Recommendations |
|---|---|---|---|---|
| Anticoagulants (Warfarin) | Moderate | ALA may enhance blood-thinning effects | INR levels weekly initially | Start with 1 tbsp daily, increase slowly |
| Diabetes medications | Low-Moderate | May lower blood glucose | Blood sugar 2-3x daily | Monitor for hypoglycemia |
| Blood pressure medications | Low | May have additive effect | BP monitoring | Watch for excessive lowering |
| Hormone therapy | Theoretical | Phytoestrogen activity | Hormone levels if concerned | Discuss with provider |
| Thyroid medications | Low | High fiber may affect absorption | TSH levels as scheduled | Take medications 2 hours apart |
| Lipid-lowering drugs | Beneficial | Synergistic cholesterol reduction | Lipid panels | May allow medication reduction |
Special population considerations
Pregnancy and lactation:
- First trimester: Limit to 1 tablespoon daily
- Second/third trimester: Up to 2 tablespoons appears safe
- Breastfeeding: May increase milk omega-3 content
- Consultation: Always discuss with healthcare provider
Children:
- Ages 2-5: 1 teaspoon daily maximum
- Ages 6-12: 1-2 teaspoons daily
- Teens: Adult dosing appropriate
- Introduction: Start with small amounts in familiar foods
Elderly:
- Benefits: Especially beneficial for constipation, heart health
- Considerations: May need medication adjustments
- Hydration: Ensure adequate fluid intake
Allergy and sensitivity information
Flaxseed allergy signs:
- Skin reactions (hives, itching, rash)
- Digestive upset (severe cramping, diarrhea)
- Respiratory symptoms (wheezing, difficulty breathing)
- Swelling (lips, tongue, throat)
Risk factors:
- Other seed allergies
- Birch pollen allergy
- History of food allergies
Cross-reactivity:
- Possible with other seeds (sesame, sunflower)
- Some people with nut allergies may react
Cost-benefit analysis and budget tips
| Form | Average Cost per Pound | Servings per Pound | Cost per Serving | Value Rating |
|---|---|---|---|---|
| Whole seeds (bulk) | $3.50 | 32 | $0.11 | Excellent |
| Pre-ground flaxseed | $6.00 | 32 | $0.19 | Good |
| Flaxseed oil capsules | $15.00 | 60 | $0.25 | Fair |
| Organic whole seeds | $5.00 | 32 | $0.16 | Very Good |
Budget-friendly strategies
Money-saving tips:
- Buy whole seeds in bulk and grind as needed
- Purchase from warehouse stores or co-ops
- Compare unit prices, not package prices
- Consider generic or store brands
- Buy during sales and stock up (proper storage essential)
ROI on health:
- Potential medication reduction (consult doctor)
- Reduced healthcare costs from improved health
- Better energy and productivity
- Prevention is less expensive than treatment
Progress tracking and timeline
What to expect: Week-by-week guide
Week 1-2: Digestive adaptation
- Possible: Mild bloating or gas (normal)
- Benefits: Improved bowel regularity
- Action: Start with 1 tablespoon daily, increase water intake
Week 3-4: Initial metabolic changes
- Benefits: Better appetite control, stable energy
- Possible: Blood sugar improvements
- Action: Can increase to 2 tablespoons daily
Month 2-3: Cardiovascular benefits
- Benefits: Improved cholesterol levels, blood pressure changes
- Testing: Good time for blood work
- Action: Maintain consistent intake
Month 4-6: Long-term adaptations
- Benefits: Hormonal balance, skin improvements
- Optimization: Full benefits typically seen
- Action: Continue routine, reassess goals
Tracking your progress
Metrics to monitor:
- Energy levels (1-10 scale daily)
- Digestive regularity (frequency, consistency)
- Skin appearance and hydration
- Sleep quality scores
- Mood and well-being ratings
Lab values to track (with doctor):
- Lipid panel (cholesterol, triglycerides)
- Blood glucose and HbA1c
- Inflammatory markers (CRP)
- Hormone levels if relevant
Signs flaxseed is working:
- Regular, comfortable bowel movements
- Improved satiety between meals
- Better energy stability throughout day
- Enhanced skin hydration
- Positive changes in lab values
Environmental and sustainability considerations
Flax as an eco-friendly crop
Environmental benefits:
- Requires 40% less water than cotton
- Grows in poor soil conditions
- Natural pest resistance reduces pesticide need
- Entire plant is usable (zero waste)
- Carbon sequestration during growth
Sustainable sourcing:
- Choose organic when possible
- Support local producers if available
- Look for fair trade certifications
- Consider package recycling options
Global production:
- Canada produces 40% of world’s flax
- US produces high-quality varieties
- European flax focuses on fiber production
- Climate change may affect growing regions
Flaxseed myths: Separating fact from fiction
Evidence-based myth busting
Myth 1: “Flaxseed cures cancer” Reality: May help reduce cancer risk and support treatment, but is not a cure. Always work with oncologists for cancer treatment.
Myth 2: “Cooking destroys all nutrients” Reality: Lignans remain stable up to 300°F. Some ALA is lost, but benefits remain significant in baked goods.
Myth 3: “More is always better” Reality: Benefits plateau at 30-40g daily. Excessive amounts may cause digestive issues.
Myth 4: “Brown flaxseed is better than golden” Reality: Nutritional profiles are nearly identical. Choose based on taste preference.
Myth 5: “Flaxseed oil is equivalent to ground seeds” Reality: Oil lacks fiber and lignans—two major benefit components.
Myth 6: “You need to eat flaxseed raw” Reality: Cooking improves digestibility and reduces cyanogenic compounds.
The future of flaxseed research
Emerging areas of study
Gut-brain axis:
- Impact on mood and cognitive function
- Microbiome interactions affecting mental health
- Potential for depression and anxiety support
Autoimmune conditions:
- Anti-inflammatory effects on rheumatoid arthritis
- Potential benefits for inflammatory bowel disease
- Immune system modulation
Metabolic syndrome:
- Combined effects on multiple risk factors
- Personalized nutrition based on genetics
- Optimal timing and dosing strategies
Longevity research:
- Impact on cellular aging processes
- Telomere length preservation
- Healthspan extension potential
Conclusion
Flaxseed offers remarkable health benefits backed by solid scientific evidence. From supporting heart health and digestive function to providing hormone balance and anti-inflammatory effects, these tiny seeds can make a meaningful difference in your well-being.
Your next steps:
- Start Small: Begin with 1 tablespoon of ground flaxseed daily
- Stay Consistent: Regular intake matters more than large amounts
- Monitor Progress: Track how you feel and any changes
- Adjust as Needed: Increase gradually based on tolerance
- Consult Professionals: Work with healthcare providers for optimal results
Remember that flaxseed works best as part of a comprehensive healthy lifestyle. Combine it with a balanced diet, regular physical activity, adequate sleep, and stress management for maximum benefits.
The key to success is finding sustainable ways to include flaxseed that fit your preferences and lifestyle. Whether in smoothies, baked goods, or simply stirred into yogurt, consistency will help you harness the full potential of this nutritional powerhouse.
FAQs
How much flaxseed should I eat per day?
Start with 1 tablespoon (7 grams) daily and gradually increase to 2-3 tablespoons (14-21 grams) as tolerated. For specific health goals, refer to our dosage table—some conditions benefit from up to 40 grams daily.
Is brown or golden flaxseed better?
Both varieties offer nearly identical nutritional profiles. Brown flaxseed has a slightly nuttier flavor, while golden flaxseed tastes milder. Choose based on your taste preference and intended use.
Can I eat flaxseed raw?
Yes, raw ground flaxseed is safe and nutritious. However, whole seeds should be ground or thoroughly chewed for optimal nutrient absorption. Cooking actually reduces certain compounds that could be problematic in large amounts.
How long does ground flaxseed last?
Store ground flaxseed in the refrigerator for up to 3 months or in the freezer for up to 6 months. Pre-ground flaxseed from the store should be used within the expiration date and refrigerated after opening. Signs of spoilage include bitter taste or rancid smell.
Can flaxseed help me lose weight?
Flaxseed can support weight management by increasing satiety, reducing hunger between meals, and potentially boosting metabolism. However, it’s not a weight loss miracle—it works best combined with a balanced diet and regular exercise.
Should I take flaxseed oil instead of ground seeds?
Ground flaxseed provides more comprehensive benefits than oil alone. The oil contains concentrated ALA but lacks fiber and lignans—two major components responsible for many health benefits. Use oil as a supplement to, not replacement for, ground seeds.
Is flaxseed safe during pregnancy?
Flaxseed in food amounts (1-2 tablespoons daily) appears safe during pregnancy and may provide beneficial omega-3s. However, always consult your healthcare provider before making significant dietary changes during pregnancy or breastfeeding.
Can children eat flaxseed?
Yes, flaxseed can be beneficial for children. Start with small amounts: 1 teaspoon daily for ages 2-5, and 1-2 teaspoons for ages 6-12. Introduce gradually and ensure adequate fluid intake.