If there was one small, simple hack I’d recommend to just about every woman for their health and longevity, it would be  adding freshly ground flaxseed into their daily food.

It might not look like much, but don’t let its size fool you.  This humble seed packs a powerful nutritional punch, especially for women navigating hormonal changes, sluggish digestion, or simply wanting to feel better from the inside out.

What exactly is flaxseed?

Flaxseed (also called linseed) is the seed of the flax plant (Linum usitatissimum), one of the oldest cultivated crops known to humans.  Historically used for both food and fibre, its resurgence in natural health circles is thanks to its dense nutritional profile and versatility in everyday meals.

There are two main types—brown and golden.  Nutritionally, they’re very similar, so you can use whichever you prefer (or whichever you can get your hands on).

Nutritional Breakdown – What makes flaxseed so special

Here’s what you’ll find in just one tablespoon of ground flaxseed:

• Omega-3 fatty acids – Flax is one of the richest plant-based sources of ALA (alpha-linolenic acid), an essential fatty acid that supports heart, brain, and hormonal health.

• Fibre – Both soluble and insoluble, flax helps keep your bowels regular and supports a healthy gut microbiome.

• Lignans – These are plant compounds with antioxidant and phytoestrogen properties, which can gently support hormone balance.

• Protein – A tablespoon gives around 1.3g of plant-based protein.

• B vitamins and minerals – Including magnesium, manganese, and phosphorus—all essential for energy, bone strength and metabolism.

Why freshly ground is best

Whole flaxseeds are great for sprinkling on top of salads, but here’s the thing – your body can’t break down the outer shell very well, so most of those nutrients just pass straight through you.  To actually absorb the good stuff (especially the omega-3s and lignans), flaxseeds need to be ground.

But there’s a catch:  once ground, flaxseed can go rancid quickly because of its delicate oil content. That’s why I always recommend:

• Buying whole seeds (organic if possible)

• Grinding small amounts fresh using a coffee or spice grinder

• Storing ground flaxseed in an airtight container in the fridge or freezer to keep it fresh

Storage tips

• Whole flaxseeds keep well in a cool, dark cupboard for up to a year

• Ground flaxseed is best stored in the fridge for up to a month or in the freezer for longer

• Avoid heat, light and oxygen exposure once ground as they will go rancid quite quickly.  It’s a sensitive little seed!

What about flaxseed oil?

Flaxseed oil is simply the oil extracted from the seed.  It’s also rich in omega-3 ALA, but without the fibre or lignans. While it’s a great way to boost your intake of healthy fats, it’s very unstable when exposed to air, light or heat.

That means quality and storage really matter. Here’s what to look for:

Buying flaxseed oil:

• Choose cold-pressed, organic, unrefined flaxseed oil

• Look for dark bottles (amber or opaque) that protect the oil from light

• Check the best-before date and make sure it’s fresh

Storing flaxseed oil:

• Keep it in the fridge, from the moment you bring it home

• Use it within 4–6 weeks of opening – don’t leave it sitting on a shelf

• Never cook with it – flax oil is not heat stable and should only be used cold (think drizzled over salads, dips, or stirred into smoothies)

If the oil smells bitter or “paint-like,” it’s likely oxidised and no longer safe to use.

While the oil is a concentrated way to get omega-3s, I still prefer recommending whole or ground flaxseed for daily use as you get the added fibre, protein and hormone-friendly lignans.

Top uses for ground flaxseed in every woman’s daily health routine

1. Digestive health
   Struggling with constipation or sluggish digestion? Flax’s unique combo of soluble and insoluble fibre helps bulk the stool and keep things moving. Just be sure to drink enough water when you increase your flax intake.

2. Hormone balance & seed cycling
   Flax is often used in seed cycling, a natural approach to supporting female hormones across the menstrual cycle. During the first half of the cycle (days 1–14), flaxseeds help promote healthy oestrogen levels thanks to their lignan content.

For women in perimenopause or post-menopause, regular flax intake may gently support oestrogen metabolism and ease symptoms like hot flushes or irregular cycles.

3. Plant-based omega-3s
   If you don’t eat fish (or don’t eat it often), flaxseed is one of your best plant-based sources of omega-3 fatty acids. These fats are essential for brain health, heart function and reducing inflammation.

4. Blood sugar and cholesterol support
   Studies have shown that flaxseed can help lower total and LDL (“bad”) cholesterol and improve blood sugar regulation, especially when eaten consistently.

Easy, tasty ways to include flaxseed every day

Let’s keep it real – if something isn’t easy and tasty, it usually doesn’t last as an addition in your healthy food resources.  The good news?  Flax is mild in flavour and blends beautifully into both sweet and savoury foods.

Here are a few simple ideas:  Add 1–2 tablespoons of freshly ground flaxseed:

• to your morning oats, porridge or muesli

• Stir into yoghurt with some fruit and cinnamon

• Blend into a smoothie for a fibre and omega-3 boost

• Mix into pancake or muffin batter

• Sprinkle over soups, curries or roasted veg

• Combine with water to make a “flax egg” for egg-free baking (1 tbsp ground flax + 3 tbsp water = 1 egg)

• Stir into hummus, dips or salad dressings for extra nutrition

A few natural tips to keep in mind

• Start slow – if you’re new to flaxseed, begin with 1 teaspoon a day and increase gradually to avoid bloating

• Drink plenty of water – especially if you’re using flax for bowel regularity

• Be consistent – like most natural health tools, it works best when it becomes a daily habit

In a nutshell?
Flaxseed is one of the easiest, most affordable foods to add to your diet.  Whether you’re looking to support your gut, hormones, or brain. Just remember: fresh is best, grind as you go, and keep it cool.

Ready to try it? Start with tomorrow’s breakfast.  You might be surprised how much better you feel.

With your health in mind,

Catherine