Flax Seeds – Nutrition Facts and Tasty Recipes

Flax Seeds NutritionFlax which is also called as linseed (binomial name: Linum usitatissimum) is a highly nutritious seed. Flax is generally grown both for its seeds and its fiber, for a long time the major use of flax has been its fiber and the seeds are used for oil. In Ayurveda and Siddha medicine flax, horse gram and sesame are promoted as regular food. It is especially recommended for women skin problem, weight issues and diabetes. However one should not consume flax seeds/flax seed powder when taking any form of medication. Flax seeds prevent the absorption of the medicine in the intestine if taken in excess.

Flax – Nutrition Facts

Flax Seeds – Nutrition Data
Energy 2,234 kJ (534 kcal)
Carbohydrates 28.88 g
– Sugars 1.55 g
– Dietary fiber 27.3 g
Fat 42.16 g
Protein 18.29 g
Thiamine (vit. B1) 1.644 mg (143%)
Riboflavin (vit. B2) 0.161 mg (13%)
Niacin (vit. B3) 3.08 mg (21%)
Pantothenic acid (B5) 0.985 mg (20%)
Vitamin B6 0.473 mg (36%)
Vitamin C 0.6 mg (1%)
Calcium 255 mg (26%)
Iron 5.73 mg (44%)
Magnesium 392 mg (110%)
Phosphorus 642 mg (92%)
Potassium 813 mg (17%)
Zinc 4.34 mg (46%)

Flax seeds are one of the richest sources of dietary fiber as well as lignans, it is an abundant source of micronutrients and omega-3 fatty acids. Flax seeds lower cholesterol levels and are advised for people having health conditions. Studies have also proved beyond doubt that a diet rich in flax seeds prevents and controls many forms of cancer. Flax may also lessen the severity of diabetes by stabilizing blood-sugar levels. People can use flax seeds in their food if they suffer constipation. However one should drink good amount of water else it may result in intestinal blockage. Despite having 40+ percentage of fats, flax seeds are good for people interested in weight loss because of the high dietary fiber and other micro-nutrients.

Tasty Flax Seeds Recipes

Flax seed chutney powder is a spicy food which can be added to any food that we eat, from breads to rice.

Ingredients and method to make Flax chutney powder[checklist]

  • half cup flax seeds (or flax seed meal)
  • quarter cup raw unsalted peanuts (or roasted unsalted peanuts)
  • quarter cup unsalted split chick pea
  • half tsp brown sugar (or jaggery)
  • 20 curry leaves washed and dried
  • 10-12 dry red chillies (based on size and type)
  • quarter cup black sesame seeds
  • 1 1/4 tsp salt (or according to taste)[/checklist]

Dry roast flax seeds, chick pea, raw peanuts(no need to fry roasted peanuts), curry leaves, dry red chillies and keep aside to cool. Then dry fry sesame seeds separately and keep aside. Powder all the ingredients along with the tamarind, brown sugar, and roasted chick pea until mostly fine. Add salt and grind them together. It is very important to store them in an air tight container, as flax tends to get rancid pretty soon. It is better if you refrigerate it.

Ingredients for Flax seed chutney powder

Organic Flax Seeds Unsalted Roasted Peanuts Chickpeas Organic Black Sesame Seeds

About the author


Ajithkumar, an Engineer and a management professional is the founder of He’s practiced Yoga and Pranayama for more than a decade, after learning it from his renowned guru Gireeshan. He has a keen interest in Ayurveda and Siddha medicine.