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
1 recipe containing this food
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 | 534 kcal | — |
| Protein | 18.3 g | — |
| Total fat | 42.2 g | — |
| Saturated fat | 3.7 g | — |
| Carbohydrates | 28.9 g | — |
| Sugars | 1.6 g | — |
| Fibre | 27.3 g | — |
Key vitamins and minerals
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Magnesium | 392 mg | 93.3% |
| Manganese | 2.5 mg | 107.9% |
| Vitamin B1 | 1.6 mg | 137% |
Bioactive compounds
Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| Linoleic Acid | 5.9 g | — |
| Alpha-linolenic acid (ALA; 18:3 n-3) | 22.8 g * | USDA 18:3 quantity; isomer from flax-specific literature |
- * Alpha-linolenic acid (ALA; 18:3 n-3): This value uses a documented composition interpretation. See FCIR-003.
Substances
Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.
4 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
References
[1] Reports on omega-3 Fatty Acids: Fact Sheet for Health Professionals. NIH 2025. Omega-3 conversion constraints and practical intake context
[2] \textlessp\textgreaterWhile animal products are rich in protein, the adequacy of dietary protein intake from vegetarian/vegan diets has long been controversial. Mariotti & Gardner 2019. Plant-protein adequacy, limiting amino acids, and practical complementarity