Flaxseed and Its Valuable Nutrients – A Contribution to Health and Vitality

Flaxseed is often referred to as a "superfood" due to its high content of essential nutrients such as lignans, omega-3 fatty acids, fiber, as well as various vitamins and minerals. It has been valued and used for thousands of years and is currently experiencing a resurgence - not only as a traditional remedy but also as a valuable component of a balanced and health-promoting diet.

This superfood is particularly impressive for its rich supply of micronutrients such as niacin and vitamin E, which is mainly present in the form of tocopherol and possesses strong antioxidant properties. The tocopherol content ranges from approximately 39.5 to 50 mg per 100 grams of seeds. Especially noteworthy is the combination of essential fatty acids, fiber, protein, bioactive plant compounds, and micronutrients. Of particular interest is the high content of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, and lignans - the most potent known phytoestrogens.

Flaxseed is available in two main varieties: yellow (or golden) and brown seeds. Both contain similar amounts of omega-3 fatty acids, lignans, and fiber. Yellow seeds tend to have a milder flavor, while brown seeds are nuttier in taste. Both types offer comparable health benefits and can usually be used interchangeably.

In terms of nutrient content, raw flaxseeds provide approximately 534 kilocalories (2230 kJ) per 100 grams, consisting of 36.8 to 45.8 grams of fat, 17 to 21.3 grams of protein, and around 29 grams of carbohydrates, of which about 25.3 to 28.6 grams are dietary fiber (see table). The fiber includes both soluble and insoluble fractions, which support gut health, regulate blood sugar levels, and improve lipid profiles in the blood.

The lignans in flaxseed are particularly valuable - phenolic compounds with antioxidant, anti-inflammatory, and potentially anticancer properties. Lignans influence hormone-dependent tumors and help reduce blood pressure. Additionally, phenolic acids and flavonoids are present, which have antioxidant effects and help prevent cardiovascular diseases.

When considering the nutrient composition of flaxseed oil, a high content of polyunsaturated fatty acids becomes apparent. It consists of approximately 88–90% unsaturated fatty acids, with alpha-linolenic acid (ALA), an omega-3 fatty acid, making up the highest proportion at about 42%. Besides ALA, flaxseed oil also contains linoleic acid (about 26%), an omega-6 fatty acid, as well as saturated fatty acids such as palmitic acid (about 13%) and stearic acid (about 11%). This composition may vary slightly depending on the origin of the seeds and the extraction method. Alpha-linolenic acid is an essential fatty acid, meaning that the human body cannot synthesize it and must obtain it from the diet. ALA serves as a precursor for the longer-chain omega-3 fatty acids EPA and DHA, which play vital roles in brain, skin, and cardiovascular function. However, the conversion rate of ALA to EPA and DHA in the human body is limited, particularly in men.

Flaxseed oil also contains bioactive sterols (e.g., sitosterol, campesterol) and tocochromanols (vitamin E compounds), which contribute to the oil’s stability and exert antioxidant effects. The proteins in flaxseeds consist primarily of globulins and albumins and are a high-quality source of essential amino acids, except for lysine, which is present in comparatively lower amounts. In addition, specific cyclic peptides (cyclolinopeptides) are found, which have immunomodulatory and antitumor effects.

The exact nutrient composition of flaxseed is detailed in the work of Pramanik et al. (2023):

In addition to the exact proportions of nutrients, the table also shows how these contribute to health. Various bioactive compounds such as choline, betaine, lutein, and phytosterols support brain and eye health as well as help lower cholesterol levels. Furthermore, essential vitamins such as B vitamins and vitamin K are important in metabolism, nerve function, and blood clotting.

Source:

Bechlin, T. R., Granella, S. J., Christ, D., Coelho, S. R. M., & Viecelli, C. A. (2019). Evaluation of grain and oil quality of packaged and ozonized flaxseed. Journal of Stored Products Research, 83, 311–316. Source

Duarte, S., Shah, M. A., & Sanches Silva, A. (2025). Flaxseed in Diet: A Comprehensive Look at Pros and Cons. Molecules, 30(6), Article 6. Source

Mueed, A., Shibli, S., Korma, S. A., Madjirebaye, P., Esatbeyoglu, T., & Deng, Z. (2022). Flaxseed Bioactive Compounds: Chemical Composition, Functional Properties, Food Applications and Health Benefits-Related Gut Microbes. Foods, 11(20), Article 20. Source

Pramanik, J., Kumar, A., & Prajapati, B. (2023). A review on flaxseeds: Nutritional profile, health benefits, value added products, and toxicity. eFood, 4(5), e114. Source