Nut / Seed
Flaxseeds
8/10 Strong evidence
Small brown seeds that combine high ALA omega-3 content with the richest dietary source of lignans, with documented hormonal and anti-inflammatory effects.
Active compounds
-
Alpha-linolenic acid (ALA)
Plant omega-3 that competes with arachidonic acid and reduces inflammatory eicosanoids
-
Lignans
Phytoestrogens with anti-inflammatory effects and modulation of hormone-driven inflammation
Helps with
Practical tips
- Preparation
- Grind fresh before use — whole flaxseeds pass through undigested
- Recommended amount
- 1-2 tablespoons ground daily
- Absorption
- Grind in small batches and refrigerate; ground flax becomes rancid within weeks
- Cautions
- Lignans have estrogenic activity — consult provider in hormone-sensitive cancers