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Flax seeds: Nutrient facts and health benefits

flax seeds

Flax seeds, also known as linseeds, are small, brown or goldens seeds harvested from the flax plant (Linum usitatissimum). They are rich in protein, fiber and healthy fats, which help lower risk of cancer, lower bad cholesterol, lower blood sugar and blood pressure and maintain healthy weight. They have gained popularity for their potential health benefits and nutritional value. In this comprehensive article, we will explore the nutrient facts and health benefits of flax seeds. Moreover, all seeds play very crucial role for optimal health. To know more about sesame seeds, read this article

Nutrient facts of flax seeds:

These seeds are packed with essential vitamins, minerals, antioxidants, making them a valuable addition to a healthy diet. Here is a breakdown of the nutritional composition. For example,

flax seeds

Protein: These seeds are a good source of plant-based protein containing around 18 to 29% protein by weight. Protein provide satiety, helps to reduce cravings, and helps to reduce weight.

Fats: They are rich in healthy fats, particularly alpha-linolenic acid (ALA) and essential Omega 3 fatty acid. These seeds also contain Omega 6 and Omega 9 fatty acids. Healthy fats in flax seeds help to reduce bad cholesterol (LDL), protect yourself from heart stroke.

Carbohydrates: These seeds have a low carbohydrate content, mainly in the form of dietary fiber. they are rich in fiber. Soluble fiber absorb water in your intestines and slow down digestion, improves digestion health, which may help regulate your blood sugar levels and lower cholesterol. Insoluble fiber adds bulk to the stool, which may prevent constipation and promote regular bowel movements.

Dietary fiber:

These seeds are an excellent source of both soluble and insoluble dietary fiber, promoting digestive health and aiding in weight management.


Vitamin B-complex: These seeds provide vitamin B complex such as thiamine, riboflavin, niacin, B6, folate and pantothenic acid.


These seeds contain essential minerals like manganese, magnesium, phosphorus, copper, iron, and potassium.


These seeds are rich in antioxidants, including lignans, which have potential health benefits. Lignans, plant compounds that have been studied for their potent cancer fighting properties. Some studies show flaxseed intake with a lower risk of breast cancer, particularly for postmenopausal women.

Health benefits of flax seeds:

These seeds offer a range of health benefits, owning to their nutrient profile. For example,

Heart health: The Omega 3 fatty acids, particularly ALA, in flax seeds, may help lower blood pressure, reduce bad cholesterol levels (LDL), and decrease the risk of heart disease. A review of some studies found that supplementing with flax seeds products, including flaxseeds powder, may significantly lower levels of both systolic and diastolic blood pressure.

Digestive health: The high fiber content in flax seeds promotes a healthy digestion, prevents constipation, help to reduce gas, acidity, bloating and indigestion and supports gut health.

Weight management: The combination of fiber and protein in flax seeds can aid in weight management by promoting a feeling of fullness and reducing overall food intake.

Hormonal balance: Lignans in flax seeds may have estrogenic properties and could potentially help balance hormones, regulate ovarian functions, stimulate ovulation, and reduce androgens, especially in women with PCOS.

Cancer prevention: Lignans and other antioxidants in flax seeds may have protective effects against certain types of cancers, including breast, prostate, and colon cancers.

Blood sugar control: Flax seeds may help manage blood sugar levels, prevent insulin resistance, particularly beneficial for people with type 2 diabetes. These seeds may lower blood sugar due to its soluble fiber content.

Joint health: The anti-inflammatory properties of Omega 3 fatty acids in flax seeds may contribute to reducing joint pain and inflammation, beneficial for conditions like arthritis (Osteoarthritis and rheumatoid arthritis).

Skin and hair health: The healthy fats and antioxidants in these seeds may contribute to healthy skin and hair.


These seeds are a powerhouse of nutrition, offering a wide range of health benefits. Incorporating them into your daily diet can be a simple yet effective way to boost your overall health. However, it is essential to consume them in moderation and as part of a balanced diet to gain their full advantages. As With any dietary changes, it is advisable to consult a Registered dietitian or nutrition to ensure they align with your health needs and conditions. To know more about benefits of all types of seeds, follow my Instagram page.

Dr.Hetal Patel


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