Grown since the beginning of civilization, flax seeds are one of the oldest crops. There are two types, brown and golden, which are equally nutritious.

A typical serving size for ground flax seeds is 1 tablespoon (7 grams).

Just one tablespoon provides a good amount of protein, fiber and omega-3 fatty acids, in addition to being a rich source of some vitamins and minerals.

One tablespoon of ground flax seeds contains the following (1):

If you are a vegetarian or don’t eat fish, flax seeds can be your best source of omega-3 fats.

They are a rich source of alpha-linolenic acid (ALA), a mostly plant-based omega-3 fatty acid (2).

ALA is one of the two essential fatty acids that you have to obtain from the food you eat, as your body doesn’t produce them.

Animal studies have shown that the ALA in flax seeds prevented cholesterol from being deposited in the blood vessels of the heart, reduced inflammation in the arteries and reduced tumor growth (3, 4, 5).

A Costa Rican study involving 3,638 people found that those who ate more ALA had a lower risk of heart attack than those who consumed less ALA

Also, a large review of 27 studies involving more than 250,000 people found that ALA was linked to a 14% lower risk of heart disease

Numerous studies have also linked ALA to a lower risk of stroke

Furthermore, a recent review of observational data concluded that ALA had heart health benefits comparable to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two of the more well-known omega-3 fats

Lignans are plant compounds that have antioxidant and estrogen properties, both of which can help lower the risk of cancer and improve health

Interestingly, flax seeds contain up to 800 times more lignans than other plant foods

Observational studies show that those who eat flax seeds have a lower risk of breast cancer, particularly postmenopausal women

Additionally, according to a Canadian study involving more than 6,000 women, those who eat flax seeds are 18% less likely to develop breast cancer

However, men can also benefit from eating flax seeds.

In a small study including 15 men, those given 30 grams of flax seeds a day while following a low-fat diet showed reduced levels of a prostate cancer marker, suggesting a lower risk of prostate cancer

Flax seeds also appeared to have the potential to prevent colon and skin cancers in laboratory and animal studies. Yet, more research is needed to confirm this

Nevertheless, the evidence thus far points to flax seeds being a potentially valuable food in the fight against various cancers.

Lignans are plant compounds that have antioxidant and estrogen properties, both of which can help lower the risk of cancer and improve health

Interestingly, flax seeds contain up to 800 times more lignans than other plant foods

Observational studies show that those who eat flax seeds have a lower risk of breast cancer, particularly postmenopausal women

Additionally, according to a Canadian study involving more than 6,000 women, those who eat flax seeds are 18% less likely to develop breast cancer

However, men can also benefit from eating flax seeds.

In a small study including 15 men, those given 30 grams of flax seeds a day while following a low-fat diet showed reduced levels of a prostate cancer marker, suggesting a lower risk of prostate cancer

Flax seeds also appeared to have the potential to prevent colon and skin cancers in laboratory and animal studies. Yet, more research is needed to confirm this

Nevertheless, the evidence thus far points to flax seeds being a potentially valuable food in the fight against various cancers.