Nutrient Content and Benefits of Flax Seeds

Flax seeds have been consumed as food for around 6,000 years and their benefits could help you improve digestion, give you clear skin, lower cholesterol, reduce sugar cravings, balance hormones, fight cancer and promote weight loss.

Flaxseeds, sometimes called linseeds, are small, brown, tan or golden-colored seeds that are the richest sources of a plant-based omega-3 fatty acids, called alpha-linolenic acid (ALA) in the world!

Another unique fact about flaxseeds is that they rank #1 source of lignans in human diets. Flaxseeds contain about 7 times as many lignans as the closest runner-up, sesame seeds.

Flaxseed Nutrition Facts
When you look at the nutritional benefits of flax seeds, there are many things that will catch your attention.

A 1 ounce (3 tbsp) serving of flaxseeds contains:

• Omega-3 (ALA) 6,338mg
• Fiber 8g
• Protein 6g
• Vitamin B1 31% RDA
• Manganese 35% RDA
• Magnesium 30% RDA
• Phosphorus 19% RDA
• Selenium 10% RDA

Also, flaxseeds contain a good amount of vitamin B6, Iron, potassium, copper and zinc.

This flax seed nutrition profile makes it easy to see why it’s one of the most nutrient dense foods on the planet.

Flaxseed Protein and Amino Acid Content

Flaxseed Vitamin Content

Flax Seed Heath Benefits:
High in Fiber, but Low in Carbs
One of the most extraordinary benefits of flax seeds is that they contain high levels of mucilage gum content.  Mucilage is a gel-forming fiber that is water soluble and has incredible benefits on the intestinal tract.

The mucilage can keep food in the stomach from emptying too quickly into the small intestine which can increase nutrient absorption.

Also, flax is extremely high in both soluble and insoluble fiber which can support colon detoxification, fat loss and reduce sugar cravings.


You should aim to consume 30-40 g of high fiber foods daily.

Healthy Skin and Hair
If you want healthier skin, hair and nails then consider adding 2 tbsp of flax seeds to your smoothie or 1 tbsp of flax seed oil to your daily routine.

The ALA fats in flax seeds benefits the skin and hair by providing essential fats as well as b-vitamins which can help reduce dryness and flakiness. It can also improve symptoms of acne, rosacea, and eczema. This also applies to eye health as flax can reduce dry eye syndrome.


Flax seed oil is another great option since it has an even higher concentration of healthy fats. You can take 1-2 tbsp internally to hydrate skin and hair.  It can also be mixed with essential oils and used as a natural skin moisturizer.

Weight Loss
A study published in the Journal of Nutrition found that flaxseeds and walnuts may improve obesity and support weight loss.

Since flax is full of healthy fats and fiber, it will help you feel satisfied longer so you will eat fewer calories overall which may lead to weight loss. ALA fats may also help reduce inflammation.


This is important for weight loss in that an inflamed body will tend to hold on to excess weight. Add a couple of teaspoons of ground flaxseed to soups, salads, or smoothies as part of your weight loss plan.

Vitamins and Minerals
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.
• Molybdenum: Flaxseeds are rich in molybdenum. This essential trace mineral is found in seeds, grains and legumes.
• 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.
• Phosphorus: This mineral contributes to bone health and tissue maintenance, and is usually found in protein-rich foods.

Antioxidant and Anti-Inflammatory Benefits

It is important to realize that the antioxidant and anti-inflammatory benefits of flaxseed do not apply only to the cardiovascular system. Oxidative stress (which is often related to deficient intake of antioxidant nutrients) and excessive inflammation (which can also be related to deficient intake of anti-inflammatory nutrients) are common risk factors for a wide variety of health problems. These problems include development of insulin resistance, type 2 diabetes, asthma, obesity, and metabolic syndrome. There is preliminary evidence that flaxseed intake can decrease risk of all the problems above by increasing our anti-inflammatory and antioxidant protection.

Protein
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.

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

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

Digestive Health
The strong fiber content of flaxseeds including their mucilaginous fiber helps to delay gastric emptying and can improve intestinal absorption of nutrients. Flaxseed fibers also help to steady the passage of food through our intestines. Finally, the lignans in flaxseed have been shown to reduce risk of colon cancer. This impressive group of digestive tract benefits is likely to receive more attention in future research studies.