Flax Seed Nutrition – Omega-3 And More
Flax Seed Nutrition: Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.
Values are based on one tablespoon of flax seeds:
Flax Seed Nutrition: Macronutrients
| Nutrient | Amount | %DV | |
| Calories/Energy | 37kcal | 2% | |
| Total Carbohydrates | 2g | 1% | |
| Dietary Fiber | 2g | 8% | |
| Sugars | 0g | ||
| Total Fat | 3g | 5% | |
| Monounsaturated fat | 0.5g | ||
| Polyunsaturated fat | 2g | ||
| Saturated fat | 0.3g | ||
| Protein | 1g | ||
| Cholesterol | 0mg | 0% |
Flax Seed Nutrition: Vitamins
| Nutrient | Amount | %DV | |
| Vitamin A | 0% | ||
| Vitamin B1 (Thiamin) | 0.1mg | 10% | |
| Vitamin B2 (Riboflavin) | 0.0mg | 1% | |
| Vitamin B3 (Niacin) | 0.2mg | 1% | |
| Vitamin B6 | 0.0g | 2% | |
| Vitamin B9 (Folate) | 6mg | 2% | |
| Vitamin B12 | 0.0mcg | 0% | |
| Vitamin C | 0.0mg | 0% | |
| Vitamin D | 0.0mg | 0% | |
| Vitamin E | 0.0mg | 0% | |
| Vitamin K | 0.3mg | 0% |
Flax Seed Nutrition: Minerals
| Nutrient | Amount | %DV | |
| Calcium | 18mg | 2% | |
| Iron | 0.4mg | 2% | |
| Magnesium | 27mg | 7% | |
| Phosphorus | 45mg | 4% | |
| Potassium | 57mg | 2% | |
| Sodium | 2mg | 0% | |
| Zinc | 0.3mg | 2% | |
| Copper | 0.1mg | 4% | |
| Manganese | 0.2mg | 9% | |
| Selenium | 1.8mcg | 3% |
Values based on USDA SR-26 Flax Seed, Dietary Reference Intakes (DRIs), and are given without warranty, and are not intended to replace the advice of a nutritionist or health-care professional.
Flax Seed Nutrition
I listed values based on one tablespoon of flax seed, but most packaging lists the serving size as two tablespoons and the values would be doubled in that case.
Flax seeds do not contain cholesterol, are very low in sodium, and high in fiber. Flax seeds are a good supplemental source of copper, magnesium, manganese, and phosphorus.
Flax seed’s strength lies in its large quantity of omega-3 fatty acids and lignans. Omega-3 fatty acids help to reduce inflammation in the body and help to protect the heart, while lignans have antioxidant properties and studies show it may help help combat breast cancer and prostate cancer.
To gain “flax seed benefits” I mix flax seeds into my morning vegetable juice or you can add some to pancakes or sprinkle some on cereal.
Flax seed nutrition helps to boost my plant based diet, and also supports my healthy living.
References:
http://www.webmd.com/
http://www.cancer.org/
Tags: flax seed nutrition
