Plant Based Diet
Plant Based Diet
By | November 26th, 2013 | Modified - January 18th, 2015

Flax Seed Nutrition - Omega-3 And More
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.



About Author:

I obtained a Certificate in Plant Based Nutrition from Cornell University, a BA in Organizational Behavior and Communications from NYU, worked as an elementary school teacher, and have studied social work. I am a web designer/developer and I enjoy boxing, kick boxing, cycling, power walking, and basically anything challenging, and my plant based diet supports all that I do. Eating a plant based diet and exercising is a great way to achieve healthy living. ~ Natural Life Energy

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