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Flaxseeds 101: Nutrition Facts and Health Benefits

Flaxseeds (Linum usitatissimum), also known as common flax or linseeds, are small oilseeds that originated in the Middle East thousands of years ago.

Lately, they have been gaining popularity as a health food. This is due to their high content of heart-healthy omega-3, fiber and other unique plant compounds (1, 2, 3).

Flaxseeds have been linked to health benefits such as improved digestive function and a reduced risk of heart disease, type 2 diabetes and cancer.

They are very easy to incorporate into the diet. Grinding them is the best way to make the most of their health benefits.

This is what flaxseeds look like:

Flaxseeds

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Flaxseeds are usually brown or yellow. They are sold whole, ground/milled or roasted, and are often processed into flaxseed oil.

Contents

  1. Nutrition Facts
  2. Carbs and Fiber
  3. Protein
  4. Fat
  5. Vitamins and Minerals
  6. Plant Compounds
  7. Weight Loss
  8. Benefits for Heart Health
  9. Other Health Benefits
  10. Adverse Effects
  11. Summary

Nutrition Facts

Flaxseeds contain 534 calories per 100 grams, corresponding to 55 calories for each tablespoon of whole seeds (10 grams).

They consist of 42% fat, 29% carbs and 18% protein.

The table below contains information on all the nutrients found in flaxseeds (4).

Flaxseeds - Nutrition Facts

General information
Amount
Calories534
Water7 %
Protein18.3 g
Carbs28.9 g
Sugar1.6 g
Fiber27.3 g
Fat42.2 g
Saturated3.66 g
Monounsaturated7.53 g
Polyunsaturated28.73 g
Omega-322.81 g
Omega-65.9 g
Trans fat~
Vitamins
Amount %DV
Vitamin A0 µg~
Vitamin C0.6 mg1%
Vitamin D0 µg~
Vitamin E0.31 mg2%
Vitamin K4.3 µg4%
Vitamin B1 (Thiamine)1.64 mg137%
Vitamin B2 (Riboflavin)0.16 mg12%
Vitamin B3 (Niacin)3.08 mg19%
Vitamin B5 (Panthothenic acid)0.99 mg20%
Vitamin B6 (Pyridoxine)0.47 mg36%
Vitamin B120 µg~
Folate87 µg22%
Choline78.7 mg14%
Minerals
Amount %DV
Calcium255 mg26%
Iron5.73 mg72%
Magnesium392 mg98%
Phosphorus642 mg92%
Potassium813 mg17%
Sodium30 mg2%
Zinc4.34 mg39%
Copper1.22 mg136%
Manganese2.48 mg108%
Selenium25.4 µg46%
Carbohydrates
Amount
Carbohydrate28.9 g
Fiber27.3 g
Sugars1.6 g
Sucrose1.2 g
Glucose0.4 g
Fructose0 g
Lactose0 g
Maltose0 g
Galactose0 g
Starch~
Amino Acids
Amount
Tryptophan297 mg
Threonine766 mg
Isoleucine896 mg
Leucine1235 mg
Lysine862 mg
Methionine370 mg
Cysteine340 mg
Tyrosine493 mg
Valine1072 mg
Arginine1925 mg
Histidine472 mg
Alanine925 mg
Aspartic acid2046 mg
Glutamic acid4039 mg
Glycine1248 mg
Proline806 mg
Serine970 mg
Fats
Amount
Saturated fatty acids3.663 g
4:00 mg
6:00 mg
8:00 mg
10:00 mg
12:00 mg
14:08 mg
16:02165 mg
18:01330 mg
Monounsaturated fatty acids7.527 g
16:124 mg
18:17359 mg
20:167 mg
22:113 mg
Polyunsaturated fatty acids28.73 g
18:25903 mg
18:322813 mg
18:40 mg
20:40 mg
20:5 n-3 (EPA)0 mg
22:5 n-3 (DPA)0 mg
22:6 n-3 (DHA)0 mg
Sterols~
Cholesterol0 mg
Phytosterols~
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Carbs and Fiber

Flaxseeds are made up of 29% carbs, and a whopping 95% of that amount is fiber.

The net digestible carbs are only 1.5 grams for every 100 grams of seeds, making flax seeds a low-carb friendly food.

Two tablespoons of flaxseeds provide about six grams of fiber. This is roughly 15–25% of the daily recommended intake for men and women, respectively (5).

The fiber content is composed of (6):

  • 20–40% soluble fiber (mucilage gums).
  • 60–80% insoluble fiber (cellulose and lignin).

Soluble fiber helps regulate blood sugar and cholesterol levels. It also promotes digestive health by feeding the beneficial bacteria in the digestive system (7, 8).

When mixed with water, the mucilage gums in flaxseeds become very thick. This, combined with the insoluble fiber content, makes flaxseeds a natural laxative.

Consuming flaxseeds can help promote regularity, prevent constipation and reduce the risk of diabetes (2, 9, 10).

Bottom line: Almost all (95%) of the carbs in flaxseeds consist of fiber, both soluble and insoluble. Flaxseeds are a natural laxative and promote regularity.

Protein

Piles of Flaxseeds

Flaxseeds are made up of 18% protein. Their amino acid profile is comparable to soybeans.

Despite containing essential amino acids, they are lacking in the amino acid lysine.

They are therefore unable to serve as the sole protein source in the diet (11).

However, flaxseeds are also high in arginine and glutamine. Both of these are important in preventing heart disease and supporting the immune system (12, 13).

Flaxseed proteins may be useful against fungal infections, high blood pressure, high cholesterol, type 2 diabetes and inflammation (1).

Bottom line: Flaxseeds contain protein and essential amino acids. They may also help prevent heart disease and support immune function.

Fat

Woman with Flaxseeds

Flaxseeds contain 42% fat, and there are 4.3 grams of fat in each 10 gram tablespoon.

This fat content is composed of (14):

  • 73% polyunsaturated fatty acids, such as omega-6 fatty acids and the omega-3 fatty acid alpha-linolenic acid (ALA).
  • 27% monounsaturated and saturated fatty acids.

Flaxseeds are one of the richest dietary sources of the omega-3 fatty acid ALA. In fact, they are only exceeded by chia seeds (15).

ALA is an essential fatty acid, which means that the body cannot produce it. Therefore, we need to obtain it from the food we eat.

Flaxseed oil contains the highest amount of ALA, followed by milled seeds. Consuming the seed whole provides the least amount of ALA, because the oil is locked up inside the fibrous structure of the seed (16).

Because of their high content of omega-3 fatty acids, flaxseeds promote a lower ratio of omega-6 to omega-3. A lower ratio of omega-6 to omega-3 fatty acids may significantly reduce the risk of various chronic diseases (17, 18).

However, flaxseeds are not as potent as fish oils in providing omega-3. The ALA in flaxseeds needs to be converted into EPA and DHA in the body, a process that is often inefficient (19, 20, 21).

There is one variety that is not as nutritious as regular flaxseed, a yellow flax called “solin.” It has a very different oil profile and is low in omega-3 fatty acids (22).

Bottom line: Flaxseeds are rich in fat and are one of the best plant-based sources of heart-healthy omega-3 fatty acids.

Vitamins and Minerals

Bowl of Flaxseeds

Flaxseeds are a good source of several vitamins and minerals:

  • Vitamin B1: This B-vitamin is also known as thiamine. Vitamin B1 is essential for normal metabolism and nerve function.
  • Copper: An essential mineral that is important for growth, development and various functions in the body (23).
  • Molybdenum: Flaxseeds are rich in molybdenum. This essential trace mineral is found in seeds, grains and legumes (24).
  • Magnesium: An important mineral that has many important functions in the body. It is found in high amounts in grains, seeds, nuts and green leafy vegetables (25).
  • Phosphorus: This mineral contributes to bone health and tissue maintenance, and is usually found in protein-rich foods (26).

Bottom line: Flaxseeds are a good source of several vitamins and minerals that are needed for optimal health, including thiamine (B1), copper, molybdenum, magnesium and phosphorus.

Other Plant Compounds

Flaxseed Oil

Flaxseeds contain several beneficial plant compounds:

  • p-Coumaric acid: This polyphenol is one of the main antioxidants found in flaxseeds.
  • Ferulic acid: This antioxidant may help to prevent several chronic diseases (27).
  • Cyanogenic glycosides: These substances may form compounds called thiocyanates in the body, which can impair thyroid function in some people.
  • Phytosterols: Related to cholesterol, phytosterols are found in the cell membranes of plants. They have been shown to have cholesterol-lowering effects in the body (28).
  • Lignans: Lignans are present in almost all plants, acting as both antioxidants and phytoestrogens. Flaxseeds are the richest known dietary source of lignans, containing up to 800 times more than other foods (29).

Brown flaxseeds have slightly higher antioxidant activity than yellow flaxseeds (15).

Bottom Line: Flaxseeds are high in several plant compounds, including p-Coumaric acid, ferulic acid, cyanogenic glycosides, phytosterols and lignans.

Lignans

Flaxseeds are the richest known dietary source of lignans. These nutrients function as phytoestrogens (2).

Phytoestrogens are plant compounds that are similar to the female sex hormone estrogen. They have weak estrogenic and antioxidant properties (30).

They have been linked to a decreased risk of heart disease and metabolic syndrome, since they reduce the amount of fat and glucose in the blood.

Phytoestrogens also help lower blood pressure and reduce oxidative stress and inflammation in the arteries (31).

Lignans are fermented by bacteria in the digestive system and may reduce the growth of several cancers, especially hormone-sensitive cancers such as breast, uterus and prostate cancers (31, 32).

Bottom line: Lignans are also known as phytoestrogens. They are antioxidants with weak estrogenic properties that are linked with benefits for heart health, metabolic syndrome and several types of hormone-sensitive cancers.

Weight Loss

Flaxseeds in Milk

Flaxseeds may be useful as a part of a weight loss diet.

They contain soluble fiber, which becomes highly sticky when mixed with water.

This fiber has been shown to be effective at suppressing hunger and cravings, potentially promoting weight loss (33, 34).

A study on weight loss diets showed that flaxseeds decreased inflammatory markers by 25–46%, compared to weight loss diets without them (35).

Bottom line: Flaxseeds contain soluble fiber, which may promote weight loss by reducing hunger and decreasing cravings.

Benefits for Heart Health

Spoon With Flaxseeds

Flaxseeds have been associated with major benefits for heart health, mainly attributed to their content of omega-3 fatty acids, lignans and fiber.

Blood Cholesterol

High blood cholesterol is a well-known risk factor for heart disease. This is especially true for oxidized LDL-cholesterol (36).

Human studies have shown that the daily consumption of flaxseeds, or flaxseed oil, may lower cholesterol levels by 6–11%.

These studies have also shown a 9–18% reduction in the number of LDL particles (7, 37, 38, 39).

This is supported by animal studies showing that flaxseeds may lower cholesterol levels and improve the composition of blood fats (40, 41, 42, 43, 44).

Flaxseeds may be very useful when consumed along with cholesterol-lowering medication. In one 12-month study, flaxseeds caused an additional 8.5% reduction in LDL-cholesterol, when compared to those not consuming flaxseeds (45).

This cholesterol-lowering effect is thought to be caused by the high fiber and lignan content found in flaxseeds.

The fiber and lignans bind with cholesterol-rich bile acids and carry them down the digestive tract. This reduces cholesterol levels in the body (46).

Omega-3 Fatty Acids

Omega-3 fatty acids are essential. They may have benefits for various aspects of heart health, including blood platelet function, inflammation and blood pressure.

Flaxseeds are very high in the omega-3 fatty acid alpha-linolenic acid (ALA).

They have been shown to decrease the risk of heart disease in animal studies by reducing inflammation in the arteries (47).

Several studies have linked ALA with a lower risk of stroke, heart attacks and chronic kidney disease. These studies observed a 73% lower risk of sudden death as well, when compared to those with lower ALA intake (48, 49, 50, 51).

In one study, patients with heart disease were given 2.9 grams per day of ALA for one year. Patients receiving the supplement had significantly lower rates of death and heart attacks than those not taking ALA (52).

Plant-based ALA fatty acids seem to benefit heart health similarly to fish oils, which are rich in EPA and DHA (53, 54, 55).

Blood Pressure

Flaxseeds are more effective at lowering blood pressure than any other food (31, 56, 57, 58, 59).

In a six-month study of individuals with elevated blood pressure, the systolic blood pressure (SBP) was reduced by 10 mmHg. In this same study, the diastolic pressure (DBP) was reduced by 7 mmHg.

Patients who entered the study with an SBP greater than 140 mmHg experienced a reduction of 15 mmHg. A 7 mmHg reduction in DBP was also recorded (56).

For each 5 mmHg reduction in SBP, and for each 2–5 mmHg reduction in DBP, the risk of stroke has been estimated to be reduced by 11–13%. The risk of heart disease is reduced by 34% (60, 61).

Bottom line: Flaxseeds may help fight heart disease by lowering blood pressure, regulating blood cholesterol, and increasing the levels of heart-healthy omega-3 fatty acids.

Other Health Benefits of Flaxseeds

Flaxseeds and Oil in Containers

Flaxseeds have been shown to benefit many aspects of human health.

Digestive Health

Diarrhea and constipation cause major distress and may even threaten health.

About 2–7% of people in the USA suffer from chronic diarrhea, while reoccurring constipation affects 12–19% of the population. This rate can be as high as 27% in Europe, with women at twice the risk of men (62, 63).

Several studies have found that flaxseeds actually prevent both diarrhea and constipation (64, 65, 66).

The content of insoluble fiber in flaxseeds adds bulk to the digestive waste, acting as a laxative and relieving constipation (32, 67).

It has also been proposed that the soluble fiber binds to water in the digestive tract. This causes it to swell and increase the bulk of the stool, therefore preventing diarrhea (65).

Diabetes

According to the World Health Organization, 1 in 10 adults had diabetes in the year 2012 (68).

In people with type 2 diabetes, studies show that supplementing 10–20 g/day of flaxseed powder for 1–2 months may reduce fasting blood sugar by up to 19.7% (69, 70).

However, not all studies have found flaxseeds to be effective in regulating blood glucose and insulin levels (71).

Although the link between flaxseeds and type 2 diabetes is still unclear, they may be considered a safe and healthy addition to the diet for individuals with type 2 diabetes (72).

Cancer

Test tube and animal studies have shown that flaxseeds may suppress the formation of several types of cancer, such as colon, breast, skin and lung cancer (73, 74).

Increased blood levels of sex hormones have been linked with an increased risk of several cancers (75, 76, 77). Flaxseeds may modestly lower serum levels of sex hormones in overweight women, and decrease the risk of breast cancer (78, 79).

Consumption of flaxseeds has also been shown to have protective effects against prostate cancer (80, 81).

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Bottom line: Flaxseeds may improve digestion by relieving diarrhea and constipation. They may also reduce fasting blood sugar in diabetics and reduce the risk of several cancers.

Adverse Effects and Individual Concerns

Scoop of Flaxseeds

Dry flaxseeds are usually well tolerated by the body, and allergy is rare (82).

However, it is recommended to drink plenty of water when eating these seeds.

Cyanogenic Glycosides

Flaxseeds naturally contain plant compounds called cyanogenic glycosides. These substances can bind with sulfur compounds in the body to form thiocyanates.

Excessive amounts of thiocyanates may impair the function of the thyroid gland (83).

Moderate portions are highly unlikely to cause any adverse effects in healthy individuals. However, those who suffer from thyroid problems should consider avoiding high amounts of flaxseeds (84).

The intake limit of flaxseeds is about 50 grams per day (5 tablespoons) in healthy individuals. Higher levels may cause adverse effects, and may be toxic in some cases (14).

Phytic Acid

Similar to other seeds, flaxseeds contain phytic acid.

Phytic acid is often referred to as an anti-nutrient since it may reduce the absorption of minerals like iron and zinc (85).

However, phytic acid only impairs mineral absorption in a single meal, and does not affect any subsequent meals.

Therefore, this should not be a major concern except for individuals who are deficient in minerals like iron.

Digestive Problems

For people who are not used to eating a lot of fiber, incorporating flaxseeds too quickly can cause mild digestive problems. This includes bloating, gas, abdominal pain and nausea.

It is best to start with small doses and work your way up to one or two tablespoons daily.

Adding flaxseeds to the diet may also increase bowel movement frequency, since flaxseeds are a natural laxative.

Risks During Pregnancy

Although there are limited human studies on this, many health professionals fear that consuming flaxseeds during pregnancy may have undesirable effects.

This is due to the phytoestrogens that are present in flaxseeds, which may act similarly to the female sex hormone estrogen.

Animal studies have shown that flaxseeds and flaxseed lignans may cause lower birth weight and affect the development of the offspring’s reproductive system, especially if consumed during early pregnancy (86, 87).

It is unlikely that smaller doses of flaxseeds will have an adverse effect. However, during pregnancy and lactation it is recommended to limit the intake of flaxseeds and other dietary sources of phytoestrogens. This also includes some soy products.

Blood Thinning Effects

Large doses of omega-3 fatty acids may have blood thinning effects (88).

If you have a bleeding disorder or are taking blood thinners or other medications, consult with your doctor before incorporating large amounts of flaxseeds into the diet (89, 90).

Bottom line: Flaxseeds may cause mild digestive issues. They contain plant compounds that may adversely affect some people, and they can have blood thinning effects that affect some medications.

Summary

Flaxseeds have become popular due to their high content of omega-3 fatty acids, fiber and other plant compounds. They also have many health benefits.

They have been shown to affect a range of risk factors, and are associated with improved overall health and wellness.

Adding flaxseeds to the diet is also ideal to increase fiber intake.