Flax seeds are high in omega 3 and omega 6 fatty acids, both of which reduce the risk of coronary disease and cancer. The fatty acids contained in flax seeds also raise the levels of good cholesterol while lowering high blood pressure. Flax seeds contain an omega 6 fatty acid known as linoleic acid, which is considered to be a very important component of human health and wellness. In addition, flax seeds are high in dietary fiber, which promotes good digestion.

• Flax seeds are an excellent dietary supplement.

• They are a plant based source of omega acids and contain several other essential nutrients such as vitamin B6, magnesium, and folate.

• Flax seeds also contain a small amount of protein which can supplement the vegetarian diet.

 

Serving suggestions :

Flax seeds can be toasted and added to salads, added to baked goods or eaten straight. Ground flax seeds or whole flax seeds can also be mixed in with oatmeal, yogurt or any other food item where a nutty flavor is appropriate. Flax seed sprouts are edible, with a slightly spicy flavor.

 

Did you know?

One tablespoon of ground flax seeds and three tablespoons of water may serve as a replacement for one egg in baking by binding the other ingredients together

Flax seed
Nutritional value per 100 g
Energy	2,234 kJ (534 kcal)
Carbohydrates	28.88 g
Sugars	1.55 g
Dietary fiber	27.3 g
Fat	42.16 g
Protein	18.29 g
Thiamine (Vit. B1)	1.644 mg (126%)
Riboflavin (Vit. B2)	0.161 mg (11%)
Niacin (Vit. B3)	3.08 mg (21%)
Pantothenic acid (B5)	0.985 mg (20%)
Vitamin B6	0.473 mg (36%)
Folate (Vit. B9)	0 μg (0%)
Vitamin C	0.6 mg (1%)
Calcium	255 mg (26%)
Iron	5.73 mg (46%)
Magnesium	392 mg (106%)
Phosphorus	642 mg (92%)
Potassium	813 mg (17%)
Zinc	4.34 mg (43%)
Source: USDA Nutrient database