Flax Seeds
Overview
Flax seeds provide ALA (plant omega-3), soluble fiber, and lignans, supporting gut health and providing plant-based omega-3. Soluble fibre (from apples, oats, flaxseeds) supports gut health and SCFA production. ALA is an essential omega-3 fatty acid with limited conversion to DHA/EPA in adults; food sources include flax, chia, and walnuts. Conversion from ALA is less than 5% in most adults; direct DHA/EPA strongly recommended for optimal brain health.
Key Nutritional Highlights
- High ALA density among commonly used culinary seeds.
- Rich in soluble/viscous fibre and lignan compounds compared with many other seeds.
- Whole seeds often pass incompletely digested; grinding markedly improves practical nutrient access.
- ALA is useful but not a direct DHA/EPA source because conversion in humans is limited.
Food Context
Synergies
- Part of diverse seed intake; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience
- Limited ALA-to-DHA conversion; consider algal DHA for direct omega-3 support; conversion from ALA is less than 5% in most adults
Preparation
- Grind for better ALA absorption (whole seeds may pass through undigested)
- Store ground seeds in refrigerator to prevent oxidation of omega-3s
Essential Amino Acid Profile
Flax Seeds provide plant protein but are not a complete protein; lysine is typically limiting for nuts and seeds.
Protein pairing strategy:
Pair with legumes or grains to complete essential amino acid coverage.
Recipes
2 recipes containing this food
Chocolate Quinoa Crisp Clusters
A delicious cereal-to-snack hybrid with satisfying crunch, steady energy, and a low glycemic profile. Perfect for breakfast or anytime snacking.
Ginger Yogurt and Blueberries
A polyphenol-rich breakfast bowl with high fibre, combining ginger, omega-3 nuts, blueberry polyphenols, and probiotic yogurt.
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 550 kcal | — |
| Protein | 19 g | — |
| Total fat | 43 g | — |
| Saturated fat | 3.8 g | — |
| Carbohydrates | 30 g | — |
| Fibre | 28 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 5.9 mg | 32.8% |
| Zinc | 4.5 mg | 40.9% |
| Magnesium | 404 mg | 96.2% |
| Selenium | 26 µg | 47.3% |
| Calcium | 263 mg | 26.3% |
| Potassium | 837 mg | 24.6% |
| Choline | 81 mg | 14.7% |
| Folate | 90 µg | 22.5% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 4.4 µg | 3.7% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 23500 mg | — |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
13 substances in this food
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
Linoleic Acid (LA, n-6)
Essential omega-6; precursor to arachidonic acid and eicosanoids
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Manganese
Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin E (Tocopherols/Tocotrienols)
Lipid-phase antioxidant; protects PUFA (DHA) in membranes
References
[1] Omega-3 conversion constraints and practical intake context NIH ODS 2025
[2] Plant-protein adequacy, limiting amino acids, and practical complementarity Mariotti & Gardner 2019