Description

Flax seeds are small oil seeds that contain omega-3 fats, fiber, and other plant compounds. They may help improve 
digestion and reduce the risk of heart disease, type 2 diabetes, and cancer. Flax seeds (Linum usitatissimum) —also
known as common flax or linseeds — are small oil seeds that originated in the Middle East thousands of years ago.

Lately, they have gained popularity as a health food. This is due to their high content of heart-healthy omega-3 
fats, fiber, and other unique plant compounds. Flax seeds have been linked to health benefits, such as improved 
digestion and a reduced risk of heart disease, type 2 diabetes, and cancer.

They’re easily incorporated into your diet — grinding them is the best way to make the most of their health benefits.
Flax seeds are usually brown or yellow. They’re sold whole, ground/milled, or roasted — and are often processed 
into flaxseed oil.

Nutrition facts

Flaxseeds have 534 calories per 3.5 ounces (100 grams) — corresponding to 55 calories for each tablespoon (10 grams)
of whole seeds.
They consist of 42% fat, 29% carbs, and 18% protein.
One tablespoon (10 grams) of whole flax seeds provides the following nutrients.

• Calories: 55

• Water: 7%

• Protein: 1.9 grams

• Carbs: 3 grams

• Sugar: 0.2 grams

• Fiber: 2.8 grams

• Fat: 4.3 grams

Carbs and fiber

Flax seeds are made up of 29% carbs — a whopping 95% of which is fiber.

This means that they’re low in net digestible carbs — the number of total carbs minus the amount of fiber — making 
them a low-carb food. Two tablespoons (20 grams) of flax seeds provide about 6 grams of fiber. This is roughly 
15–25% of the Reference Daily Intake (RDI) for men and women, respectively.

The fiber content is composed of :

• 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 your 
beneficial gut bacteria 

When mixed with water, the mucilage gums in flax seeds become very thick. Combined with the insoluble fiber content,
this makes flax seeds a natural laxative. Consuming flax seeds can help promote regularity, prevent constipation, 
and reduce your risk of diabetes.

Protein

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

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

Therefore, they’re considered an incomplete protein 

Still, flax seeds are high in the amino acids arginine and glutamine — both of which are important for heart and 
immune system health 

Fat

Flax seeds contain 42% fat, with 1 tablespoon (10 grams) providing 4.3 grams.

This fat content is composed of:

• 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

Flax seeds are one of the richest dietary sources of ALA. In fact, they’re only exceeded by chia seeds 

ALA is an essential fatty acid, which means that your body cannot produce it. Thus, you need to obtain it from the 
food you eat.
Flaxseed oil contains the highest amount of ALA, followed by milled seeds. Eating the seeds whole provides the least
amount of ALA, as the oil is locked up inside the fibrous structure of the seed.

Due to their high content of omega-3 fatty acids, flax seeds have a lower ratio of omega-6 to omega-3 than many 
other oil seeds. A lower ratio of omega-6 to omega-3 fatty acids has been linked to a lower risk of various 
chronic diseases (Trusted Source, 18Trusted Source). However, flax seeds don’t contain as much omega-3 as fish oil.

• Plant based protein

• Minerals vitamins rich

• Wholesome and natural

• Usda certified organic

• Cholesterol free

• Richest source of zinc

• Good source of plant-based omega-3 fats