One way to maximize your efforts in the gym and in the kitchen is to ensure you’re always getting enough quality protein. Most gym-going guys know that. But a lot of fit dudes often make the mistake of neglecting fiber, another important dietary staple.

Fortunately, there's a natural, diet-friendly product that offers both: flaxseed, which is available through supplement tablets, as well as in ground and oil forms. And if that's not convincing enough, here are six more reasons to work flaxseed into your regular diet:

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1. Reducing Hypertension

According to the Centers for Disease Control and Prevention, roughly one in three Americans (68 million) has high blood pressure, also known as hypertension. A normal blood pressure reading is 120 over 80. (If you consistently exceed these numbers, talk to your doctor.) Fortunately, flaxseed oil should also be able to help, according to Greek researchers. In their 12-week study of 59 middle-aged men, they discovered that flaxseed oil consumption resulted in significantly lowered blood pressure readings. Consider adding flaxseed oil to your diet and you may be saving yourself—literally—from the headaches associated with hypertension.

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2. Skin Cancer

Research has proven just how damaging regular tanning is to your skin. But if your inner sun worshipper can’t be contained, it might be smart to consume flaxseed (on top of regular sunscreen application). Omaha researchers found that mice that received flaxseed supplements were able to reduce melanoma tumors by as much as 63%.

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