Flax Seed Health Benefits

Health benefits of flax seed are discussed and a recipe with flax seeds and pumpkin seeds is given which makes a very nutritious dish.

Flax seed is high in soluble and insoluble fiber, B vitamins, magnesium, and manganese. Flaxseed is rich in Omega-3 Fatty Acids, a key force against inflammation in our bodies.

The health benefits of flax seed is primarily due to three ingredients: Omega-3 essential fatty acids, lignans and fiber. Some of the potential health benefits of flax seeds and flaxseed oil are given below.

Flax Seed Nutrition

Serving Size = 2 Tablespoons

Calories 120
Calories from Fat 70
Total Fat - 8 g
Saturated Fa -t 1 g
Cholesterol - 0
Sodium - 8 mg
Total Carbohydrate - 8 g
Dietary Fiber - 5 g

Protein - 5 g
Sugars - 0 g
Vitamin A - 0%DV
Calcium -6%DV
Magnesium- 25%DV
Vitamin C -0%DV
Iron - 15%DV
Zinc - 15%DV

%DV is Percent Daily Values based on 2,000 calorie diet.

  1. Cancer: Studies suggest that flaxseed may help against breast cancer, prostate cancer, melanoma and colon cancer.
  2. Diabetes : The lingans in flaxseed may improve regulation of blood sugar levels.
  3. Inflammation: The omega-3 ALA and lignans present in flaxseed may reduce the inflammation, thus protecting against certain illnesses such as Parkinson's disease and asthma.
  4. Heart attack and Stroke: Flaxseed helps prevent heart attack and strokes because it reduces inflammatory reactions associated with plaque buildup in the arteries. Ground flaxseed has been shown to work as statins in lowering cholesterol.
  5. Weight management: Low carbohydrates, healthy fat and high fiber content of flaxseed make it a great food for weight management.
  6. Flaxseeds are a a great source of soluble and insoluble types of fiber and work as a natural laxative. Fiber promotes proper functioning of the intestines.
  7. Flaxseed may regulate estrogen levels in post-menopausal women.

Note that flax seeds should be taken in ground form to make use of all the available nutrients. The flax seed oil does not contain the fiber and does not provide all the benefits flax seed seeds.

The optimum dose to get health benefits is not yet known, but 1-2 tablespoons of ground flaxseed a day is currently the suggested dose. Since flax seed has a high fiber content, its intake should be increased slowly, otherwise cramping can result. People with irritable bowel syndrome should be extra-careful.

Flax Seed Recipe

The recipe given below involves fruits, flax seeds and pumpkin seeds, is good for losing weight and controlling cholesterol as it contains healthy oils of flax and pumpkin seeds.

This is a Breakfast Recipe with Fruits and seeds.

Submitted by Jeanette

Recipe Type: Contains the healthy fats.
Preparation Time: 10 minutes


  • 175 g natural no fat or skim yoghurt
  • 1/2 liter water
  • 1 Apple
  • 1 Nectarine (or another fruit but not banana or grapes)
  • 2 Tbsp flax seeds
  • 2 Tbsp pumpkin seeds


  1. Grind seeds as the fat buster is not released until ground.
  2. Place all the ingredients in a blender and mix for a few minutes.

Serve as dessert within half an hour as flax seeds increase in volume by 20 percent.

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