Flax Seeds 101: Nutrition Facts and Health Benefits

Flax seeds (Linum usitatissimum) — also known as common flax or linseeds — are small oil seeds that originated in the Middle East thousands of years ago.

Lately, they have gained popularity as a health food. This is due to their high content of heart-healthy omega-3 fats, fiber, and other unique plant compounds

Flax seeds have been linked to health benefits, such as improved digestion and a reduced risk of heart disease, type 2 diabetes, and cancer.

They’re easily incorporated into your diet — grinding them is the best way to make the most of their health benefits.

Flax seeds are usually brown or yellow. They’re sold whole, ground/milled, or roasted — and are often processed into flaxseed oil.

Flaxseeds have 534 calories per 3.5 ounces (100 grams) — corresponding to 55 calories for each tablespoon (10 grams) of whole seeds.

This means that they’re low in net digestible carbs — the number of total carbs minus the amount of fiber — making them a low-carb food.

Two tablespoons (20 grams) of flax seeds provide about 6 grams of fiber. This is roughly 15–25% of the Reference Daily Intake (RDI) for men and women, respectively

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