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Flaxseeds
The warm, earthy and subtly nutty flavor of
flaxseeds combined with an abundance of
omega-3 fatty acids makes them an
increasingly popular addition to the diets of many a health
conscious consumer. Whole and ground flaxseeds, as well as
flaxseed oil, are available throughout the year.
Flaxseeds are slightly larger than sesame seeds and have a
hard shell that is smooth and shiny. Their color ranges from
deep amber to reddish brown depending upon whether the flax
is of the golden or brown variety. While whole flaxseeds
feature a soft crunch, the nutrients in ground seeds are more
easily absorbed.

This chart graphically details the %DV that a serving of

Flaxseeds provides for each of the nutrients of which it is a
good, very good, or excellent source according to our Food
Rating System. Additional information about the amount of
these nutrients provided by Flaxseeds can be found in the
Food Rating System Chart. A link that takes you to the InDepth Nutritional Profile for Flaxseeds, featuring information

over 80 nutrients, can be found under the Food Rating System

Chart.

Health Benefits
Description
History
How to Select and Store
How to Enjoy
Safety
Nutritional Profile
References

Health Benefits
Flaxseeds are rich in alpha linolenic acid (ALA), an omega-3
fat that is a precursor to the form of omega-3 found in fish oils
called eicosapentaenoic acid or EPA. Since the fats are found
in their isolated form in flaxseed oil, it is a more concentrated
source of ALA than the seeds themselves (although it doesn't
have the other nutrients that the seeds do). ALA, in addition to
providing several beneficial effects of its own, can be
converted in the body to EPA, thus providing EPA's beneficial
effects. For this conversion to readily take place, however,
depends on the presence and activity of an enzyme called
delta-6-destaurase, which, in some individuals, is less
available or less active than in others. In addition, delta-6desaturase function is inhibited in diabetes and by the
consumption of saturated fat and alcohol. For these reasons,
higher amounts of ALA-rich flaxseeds or its oil must be
consumed to provide the same benefits as the omega-3 fats
found in the oil of cold-water fish.
Yet research indicates that for those who do not eat fish or
wish to take fish oil supplements, flaxseed oil does provide a

good alternative. A study published in the Journal of Nutrition

found that flaxseed oil capsules providing 3 grams of alphalinolenic acid daily for 12 weeks-an amount that would be
provided by 3 tablespoons of flaxseed oil a day-increased
blood levels of EPA by 60% in a predominantly AfricanAmerican population with chronic illness.
A recent MedLine check (MedLine provides access to the
published peer-reviewed medical literature) revealed 1,677
research articles on linolenic acid, investigating its effects on
numerous physiological processes and health conditions.
Anti-Inflammatory Benefits
Omega-3 fats are used by the body to produce Series 1 and 3
prostaglandins, which are anti-inflammatory hormone-like
molecules, in contrast to the Series 2 prostaglandins, which are
pro-inflammatory molecules produced from other fats, notably
the omega-6 fats, which are found in high amounts in animal
fats, margarine, and many vegetable oils including corn,
safflower, sunflower, palm, and peanut oils. Omega-3 fats can
help reduce the inflammation that is a significant factor in
conditions such as asthma, osteoarthritis, rheumatoid arthritis,
migraine headaches, and osteoporosis.
Omega-3-rich Flaxseeds Protect Bone
Health
Alpha linolenic acid, the omega-3 fat found in flaxseed and
walnuts, promotes bone health by helping to prevent excessive
bone turnover-when consumption of foods rich in this omega3 fat results in a lower ratio of omega-6 to omega-3 fats in the
diet.(Griel AE, Kris-Etherton PM, et al. Nutrition Journal)

Other studies have shown that diets rich in the omega-3s from
fish (DHA and EPA), which also naturally result in a lowered
ratio of omega-6 to omega-3 fats, reduce bone loss.
Researchers think this is most likely because omega-6 fats are
converted into pro-inflammatory prostaglandins, while omega3 fats are metabolized into anti-inflammatory prostaglandins.
(Prostaglandins are hormone-like substances made in our
bodies from fatty acids.)
In this study, 23 participants ate each of 3 diets for a 6-week
period with a 3 week washout period in between diets. All 3
diets provided a similar amount of fat, but their ratio of
omega-6 to omega-3 fats was quite different:
Diet 1 provided 34% total fat with omega-6 and omega-3 fats
in amounts typically seen in the American diet: 9%
polyunsaturated fats (PUFAs) of which 7.7% were omega-6
and only 0.8% omega-3 fats, resulting in a pro-inflammatory
ratio of 9.6:1.
Diet 2, an omega-6-rich diet, provided 37% total fat
containing 16% PUFAs of which 12% were omega-6 and
3.6% omega-3, a better but still pro-inflammatory ratio of
3.3:1.
Diet 3, which provided 38% in total fats, was an omega-3-rich
diet, containing 17% PUFAs, of which 10.5% were omega-6
and 6.5% omega-3, resulting in an anti-inflammatory ratio of
1.6:1.
After each diet, subjects' blood levels of N-telopeptides, a
marker of bone breakdown, were measured, and were found to
be much lower following Diet 3, the omega-3-rich diet, than
either of the other two.

The level of N-telopeptides seen in subjects' blood each diet

also correlated with that of a marker of inflammation called
tumor necrosis factor-alpha (TNF-alpha). Diets 1 and 2-the
diets which had a significantly higher ratio of omega-6 to
omega-3 fats-also had much higher levels of TNF-alpha than
the Diet 3, which was high in omega-3 fats from walnuts and
flaxseed. Practical Tip: Protect your bones' by making antiinflammatory omega-3-rich flaxseed and walnuts, as well as
cold water fish, frequent contributors to your healthy way of
eating.
Protection Against Heart Disease, Cancer
and Diabetes
Omega-3 fats are used to produce substances that reduce the
formation of blood clots, which can reduce the risk of heart
attack and stroke in patients with atherosclerosis or diabetic
heart disease.
Omega-3 fats are also needed to produce flexible cell
membranes. Cell membranes are the cell's gatekeepers,
allowing in needed nutrients while promoting the elimination
of wastes. While important for everyone, flexible cell
membranes are critical for persons with diabetes since flexible
cell membranes are much better able to respond to insulin and
to absorb glucose than the stiff membranes that result when
the diet is high in saturated and/or hydrogenated (trans-) fats.
In the colon, omega-3 fats help protect colon cells from
cancer-causing toxins and free radicals, leading to a reduced
risk for colon cancer.
Flaxseeds Help Prevent and Control High
Blood Pressure

Individuals whose diets provide greater amounts of omega-3

fatty polyunsaturated fatty acids-and flaxseed is an excellent
source of these essential fats-have lower blood pressure than
those who consume less, shows data gathered in the
International Study of Macro- and Micro-nutrients and Blood
Pressure (INTERMAP) study (Ueshima H, Stamler J, et al.
Hypertension).
The INTERMAP is a study of lifestyle factors, including diet,
and their effect on blood pressure in 4,680 men and women
aged 40 to 59 living in Japan, China, the U.S. and the U.K.
Blood pressure was measured and dietary recall questionnaires
were completed by participants on four occasions. Dietary
data was analyzed for levels of omega-3 fatty acids from food
sources including fish, nuts, seeds and vegetable oils.
Average daily intake of omega-3 fatty acids was 2 grams.
Participants with a high (o.67% kcal) omega-3 fatty acid
percentage of their daily calorie intake had an average systolic
and diastolic blood pressure reading that was 0.55/0.57 mm
Hg less, respectively, than participants with lower intake.
Previous research has found that a decrease of 2 mm Hg
reduces the population-wide average stroke mortality rate by 6
percent and that of coronary heart disease by 4%.
Higher omega-3 fatty acid intake among the 2,238 subjects
who were not using drugs, supplements, or a special diet for
hypertension, heart disease, or diabetes was associated with a
1.01/0.98 mm Hg reduction in systolic and diastolic blood
pressure, respectively.
For the 2,038 subjects in this group who did not have
hypertension, greater intake was associated with a 0.91/0.92
mm Hg average systolic and diastolic reduction.

Lead author Hirotsugu Ueshima, MD of Shiga University of

Medical Science in Japan, noted that the beneficial effect of
omega-3 fats was even greater in people who had not yet
developed high blood pressure.
The researchers also found that omega-3s from nuts, seeds,
and vegetable oils-such as walnuts and flaxseed-had just as
much impact on blood pressure as omega-3s from fish. "With
blood pressure, every millimeter counts. The effect of each
nutrient is apparently small but independent, so together they
can add up to a substantial impact on blood pressure. If you
can reduce blood pressure a few millimeters from eating less
salt, losing a few pounds, avoiding heavy drinking, eating
more vegetables, whole grains and fruits (for their fiber,
minerals, vegetable protein and other nutrients) and getting
more omega-3 fatty acids, then you've made a big difference,"
said Ueshima.
Flaxseed Provides Comparable CholesterolLowering Benefits to Statin Drugs
In a study involving 40 patients with high cholesterol (greater
than 240 mg/dL), daily consumption of 20 grams of ground
flaxseed was compared to taking a statin drug. After 60 days,
significant reductions were seen in total cholesterol, LDL
cholesterol, triglycerides and the ratio of total to HDL
cholesterol-in both groups. Those receiving flaxseed did just
as well as those given statin drugs!
Body mass index, total cholesterol, HDL-cholesterol, LDLcholesterol, triglycerides, and the ratio of total
cholesterol/HDL-cholesterol were measured at the beginning
of the study and after 60 days.

In those eating flaxseed, significant reductions were seen in

total cholesterol (-17.2%), LDL-cholesterol (-3.9%),
triglycerides (-36.3%) and the ratio of total cholesterol/HDLcholesterol (-33.5%) were observed in the diet+flax group,
compared to baseline. Similar reductions were seen in those
taking the statin. Benefits did not significantly differ between
the two groups.
Flaxseed Oil Lowers Blood Pressure in Men
with High Cholesterol
Greek researchers looked at the effect on systolic and diastolic
blood pressure of a three-month trial during which 59 middleaged men used either flaxseed or safflower oil in their daily
diet.
Flaxseed oil is rich in the omega-3 fat, alpha-linolenic acid
(ALA), which the body can metabolize into the
cardioprotective long-chain omega-3 fatty acids, DHA and
EPA, while safflower oil is a concentrated source of the
omega-6 fat, linoleic acid (LA). The men received flaxseed oil
supplying 8 grams of ALA daily or safflower oil providing 11
grams of LA per day.
At the conclusion of the 12-week study, both systolic and
diastolic blood pressure was significantly lower in the men
using the omega-3-rich flaxseed oil.
One possible explanation for this result is the antiinflammatory effects of omega-3 fats. Both omega-6 and
omega-3 fats are essential fatty acids: we need both types of
fats to be healthy and must derive them from our food.
Omega-6 fats, however, tend to promote excessive
inflammation when not balanced by sufficient amounts of
omega-3 fats in the diet.

Most nutrition experts believe that a health-promoting ratio of

omega-6 to omega-3 fats is no higher than 4:1, and many
believe the optimal ratio is 2:1. The typical American diet,
however, delivers almost 10 times as much omega-6 as
omega-3 fatty acids. Practical Tip: Numerous studies have
shown heart-protective benefits from decreasing the ratio of
omega-6 to omega-3 fats in the diet. To improve your omega
6:omega to omega-3 ratio increase your consumption of foods
rich in omega-3s, such as flaxseed oil, canola oil, walnuts, and
cold-water fish like wild salmon. And decrease your
consumption of foods rich in omega-6 fats, such as safflower
oil, corn oil, peanut oil, butter and the fats found in meats.
Rich in Beneficial Fiber
Flaxseeds' omega-3 fats are far from all this exceptional food
has to offer. Flaxseed meal and flour provides a very good
source of fiber that can lower cholesterol levels in people with
atherosclerosis and diabetic heart disease, reduce the exposure
of colon cells to cancer-causing chemicals, help relieve
constipation and stabilize blood sugar levels in diabetic
patients. Flaxseeds are also a good source of magnesium,
which helps to reduce the severity of asthma by keeping
airways relaxed and open, lowers high blood pressure and
reduces the risk of heart attack and stroke in people with
atherosclerosis and diabetic heart disease, prevents the blood
vessel spasm that leads to migraine attacks, and generally
promotes relaxation and restores normal sleep patterns.
A study published in the Archives of Internal Medicine
confirms that eating high fiber foods, such as flaxseed, helps
prevent heart disease. Almost 10,000 American adults
participated in this study and were followed for 19 years.
People eating the most fiber, 21 grams per day, had 12% less

CHD and 11% less CVD compared to those eating the least, 5
grams daily. Those eating the most water-soluble dietary fiber
fared even better with a 15% reduction in risk of CHD and a
10% risk reduction in CVD.
Flaxseed Puts the Brakes on Prostate Cancer
Growth
Flaxseed, a rich source of omega-3 fatty acids and lignans, put
the brakes on prostate tumor growth in men who were given
30 grams of flaxseed daily for a month before surgery to treat
their prostate cancer. The 40 men taking flaxseed, either alone
or along with a low-fat diet, were compared to 40 men only
following a low-fat diet, and 40 men in a control group who
did not alter or supplement their usual diet. Men who took
flaxseed, as well as those who took flaxseed combined with a
low-fat diet did the best.
Lead author, Duke University researcher Wendy DemarkWahnefried, believes the omega-3s in flaxseed alter how
cancer cells lump together or cling to other cells, while
flaxseed's anti-angiogenic lignans choke off the tumor's blood
supply, thus helping to halt the cellular activity that leads to
cancer growth. Journal of Clinical Oncology, 2007 ASCO
Annual Meeting, Abstract 1510.
Practical Tip: Study participants took the flaxseed in a ground
form to make it more digestible, and mixed it in drinks or
sprinkled it on food such as yogurt, cereal or salads.
Special Protection for Women's Health
Flaxseed meal and flour have been studied quite a bit lately for
their beneficial protective effects on women's health. Flaxseed
is particularly rich in lignans, special compounds also found in

other seeds, grains, and legumes that are converted by

beneficial gut flora into two hormone-like substances called
enterolactone and enterodiol. These hormone-like agents
demonstrate a number of protective effects against breast
cancer and are believed to be one reason a vegetarian diet is
associated with a lower risk for breast cancer. Studies show
that women with breast cancer and women who are omnivores
typically excrete much lower levels of lignans in their urine
than vegetarian women without breast cancer. In animal
studies conducted to evaluate lignans' beneficial effect,
supplementing a high-fat diet with flaxseed flour reduced
early markers for mammary (breast) cancer in laboratory
animals by more than 55%.
In a study published in the American Journal of Clinical
Nutrition, when postmenopausal women ate a daily muffin
containing either 25 grams (a little less than 1 ounce) of soy
protein, 25 grams of ground flaxseed, or a placebo muffin
containing neither for 16 weeks, the estrogen metabolism of
those eating flaxseed, but not soy or placebo, was altered in
several important protective ways:

Levels of 2-hydroxyestrone, a less

biologically active estrogen metabolite
thought to be protective against breast
cancer, increased significantly.
The ratio of 2-hydroxyestrone (the protective
estrogen metabolite) to 16alphahydroxyestrone (an estrogen metabolite
thought to promote cancer) increased.
Blood levels of the estrogen fractions
(estradiol, estrone, and estrone sulfate) did
not change significantly-which is important

since estradiol is involved in maintaining

bone mass.
So what does this mean in plain English? Eating about an
ounce of ground flaxseed each day will affect the way
estrogen is handled in postmenopausal women in such a way
that offers protection against breast cancer but will not
interfere with estrogen's role in normal bone maintenance.
In addition to lessening a woman's risk of developing cancer,
the lignans abundant in flaxseed can promote normal
ovulation and extend the second, progesterone-dominant half
of the cycle. The benefits of these effects are manifold. For
women trying to become pregnant, consistent ovulation
significantly improves their chances of conception. For
women between the ages of 35 and 55 who are experiencing
peri-menopausal symptoms such as irregular menstrual cycles,
breast cysts, headaches, sleep difficulties, fluid retention,
anxiety, irritability, mood swings, weight gain, lowered sex
drive, brain fog, fibroid tumors, and heavy bleeding, a
probable cause of all these problems is estrogen dominance.
Typically, during the 10 years preceding the cessation of
periods at midlife, estrogen levels fluctuate while progesterone
levels steadily decline. Flaxseed, by promoting normal
ovulation and lengthening the second half of the menstrual
cycle, in which progesterone is the dominant hormone, helps
restore hormonal balance.
Preliminary research also suggests that flaxseeds may serve a
role in protecting post-menopausal woman from
cardiovascular disease. In a recent double-blind randomized
study, flaxseeds reduced total cholesterol levels in the blood of
postmenopausal women who were not on hormone
replacement therapy by an average of 6%.

Lastly, lignan-rich fiber has also been shown to decrease

insulin resistance, which, in turn, reduces bio-available
estrogen, which also lessens breast cancer risk. And, as insulin
resistance is an early warning sign for type 2 diabetes,
flaxseed may also provide protection against this disease.
Flaxseed Reduces Hot Flashes Almost 60%
Researchers recruited 29 postmenopausal women who had
suffered from at least 14 hot flushes each week for at least one
month, but would not take estrogen because of a perceived
increased risk of breast cancer. After taking 40 grams (1.4
ounces) of crushed flaxseed each day for six weeks, the
frequency of hot flashes decreased 50%, and the overall hot
flash score decreased an average 57% for the 21 women who
completed the trial. J Soc Integr Oncol. 2007
Summer;5(3):106-12.
Fend Off Dry Eyes
Dry eye syndrome (DES) afflicts more than 10 million
Americans. Artificial tears offer only temporary relief.
Expensive prescription drugs promise help, but at the cost of
potentially serious side effects.
Could Mother Nature provide a cure? Yes, suggests research
published in the American Journal of Clinical Nutrition
involving nearly 40,000 female health professionals aged 4584 enrolled in the Women's Health Study.
Researcher Biljana Miljanovic, MD, MPH, and colleagues at
Brigham and Women's Hospital looked at whether essential
fatty acids-the omega-3 fats (found in high amounts in cold
water fish and flaxseeds), and the omega-6 fats (found in red
meat, safflower, sunflower, soy and corn oils)-play a role.

They do. Women whose diets provided the highest amounts of

omega-3 fatty acids had a 17% lower risk of dry eye syndrome
compared with those consuming the least of these beneficial
fats.
In contrast, a diet high in omega-6 fats, but low in omega-3s,
significantly increased DES risk. Women whose diets supplied
a high ratio of omega-6 to omega-3 fatty acids had a 2.5-fold
higher risk of DES syndrome compared to those with a more
balanced intake of fatty acids.
Researchers specifically looked at eating tuna fish-a main
source of omega-3 fatty acids in the American diet.
Compared with women eating less than one 4-ounce serving
of tuna a week:

Women who ate 2 to 4 servings of tuna per

week had a 19% lower risk of DES.
Women eating 5 to 6 servings of tuna per
week had a 68% lower risk of DES.

"These findings suggest that increasing dietary intake of

omega-3 fatty acids may reduce the risk of dry eye syndrome,
an important and prevalent cause of ocular complaints,"
Miljanovic and colleagues conclude. In addition to tuna fish,
omega-3 fatty acids are richly supplied by other fatty fish
(such as salmon, mackerel, halibut, sardines, and herring),
flaxseeds and flaxseed oil. Due to concerns about mercury
levels in tuna, to lower your risk of DES we recommend
enjoying a variety of cold-water fish and adding flaxseeds and
flaxseed oil to your Healthiest Way of Eating.
Description

What's in a name? Well, when it comes to the scientific name

of flaxseeds, the name says it all. Flaxseeds are known as
Linum usitatissimum with it species name meaning "most
useful." That would definitely describe the versatility and
nutritional value of this tiny little seed.
Flaxseeds are slightly larger than sesame seeds and have a
hard shell that is smooth and shiny. Their color ranges from
deep amber to reddish brown depending upon whether the flax
is of the golden or brown variety.
Their flavor is warm and earthy with a subtly nutty edge.
While unground flaxseeds feature a soft crunch, they are
usually not consumed whole but rather ground since this
allows for the enhancement of their nutrient absorption.
Ground flaxseeds can have a relatively mealy texture with a
potential hint of crunch depending upon how fine they are
ground.
History
Flaxseeds have a long and extensive history. Originating in
Mesopotamia, the flax plant has been known since the Stone
Ages. One of the first records of the culinary use of flaxseeds
is from times of ancient Greece. In both that civilization and in
ancient Rome, the health benefits of flaxseeds were widely
praised. After the fall of Rome, the cultivation and popularity
of flaxseeds declined.
Ironically, it was Charlemagne, the emperor who would be
famous for shaping European history, who also helped to
shape the history of flaxseeds, restoring them to their noble
position in the food culture of Europe. Charlemagne was
impressed with how useful flax was in terms of its culinary,
medicinal, and fiber usefulness (flaxseed fibers can be woven

into linen) that he passed laws requiring not only its

cultivation but its consumption as well. After Charlemange,
flaxseeds became widely appreciated throughout Europe.
It was not until the early colonists arrived in North America
that flax was first planted in the United States. In the 17th
century, flax was first introduced and planted in Canada, the
country that is currently the major producer of this extremely
beneficial seed.
How to Select and Store
Flaxseeds can be purchased either whole or already ground.
The two different forms offer distinct benefits. Although
ground flaxseeds may be more convenient, whole flaxseeds
feature a longer shelf life.
Whole flaxseeds are generally available in prepackaged
containers as well as bulk bins. Just as with any other food that
you may purchase in the bulk section, make sure that the bins
containing the flaxseeds are covered and that the store has a
good product turnover so as to ensure their maximal freshness.
Whether purchasing flaxseeds in bulk or in a packaged
container, make sure that there is no evidence of moisture. If
you purchase whole flaxseeds, store them in an airtight
container in a dark, dry and cool place where they will keep
fresh for several months.
Ground flaxseeds are usually available both refrigerated and
non-refrigerated. It is highly recommended to purchase ground
flaxseed that is in a vacuum-sealed package or has been
refrigerated since once flaxseeds are ground, they are much
more prone to oxidation and spoilage. Likewise, if you either
purchase ground flaxseeds or you grind them at home, it is

important to keep them in a tightly sealed container in the

refrigerator or freezer to prevent them from becoming rancid.
Flaxseed oil is especially perishable and should be purchased
in opaque bottles that have been kept refrigerated. Flaxseed oil
should have a sweet nutty flavor. Never use flaxseed oil in
cooking; add it to foods after they have been heated.
How to Enjoy
For some of our favorite recipes, click Recipes.
Tips for Preparing Flaxseeds:
Grind flaxseeds in a coffee or seed grinder in order to enhance
their digestibility and therefore their nutritional value. If
adding ground flaxseeds to a cooked cereal or grain dish, do
so at the end of cooking since the soluble fiber in the flaxseeds
can thicken liquids if left too long.
A Few Quick Serving Ideas:
Sprinkle ground flaxseeds onto your hot or cold cereal.
Add flaxseeds to your homemade muffin, cookie or bread
recipe.
To pump up the nutritional volume of your breakfast shake,
add ground flaxseeds.
To give cooked vegetables a nuttier flavor, sprinkle some
ground flaxseeds on top of them.
Add a tablespoon of flaxseed oil to smoothies.
Safety

While flaxseeds contain cyanogenic glycosides compounds, at

normal levels and without protein malnutrition, researchers
currently maintain that this is not of concern and should cause
no adverse effects (they consider 50 grams, which is more
than 2 TBS, to be a safe amount for most people). The heat
employed by cooking has been found to eliminate the presence
of these compounds.
Some people have gastrointestinal symptoms, such as
flatulence and bloating, when they first begin to incorporate
flaxseeds into their diet. It is suggested to start with a small
amount, such as one teaspoon, and slowly build yourself up to
your intake goal. When increasing fiber intake in the diet, it is
also a good idea to include fluid (water) intake as well.
Several animal studies (involving rats and mice) have raised
questions about the safety of high-dose flaxseeds during
pregnancy - not for the pregnant females, but for their
offspring. "High-dose" in these animal experiments has meant
flax intake as 10% of the total diet, or about 4 tablespoons of
flaxseed for every 2,000 calories. Although it is impossible to
generalize from animal studies to humans, we recommend that
women who are pregnant (or considering pregnancy) consult
with their healthcare providers if they are consuming or
planning to consume flaxseeds in these high amounts.
Nutritional Profile
Flaxseeds are an excellent source of omega-3 essential fatty
acids. They are a very good source of dietary fiber and
manganese. They are also a good source of folate and vitamin
B6 as well as the minerals magnesium, phosphorus, and
copper. In addition, flax seeds are concentrated in lignan
phytonutrients.

For an in-depth nutritional profile click here: Flax seeds.

In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an
in-depth nutritional profile for Flaxseeds is also available. This
profile includes information on a full array of nutrients,
including carbohydrates, sugar, soluble and insoluble fiber,
sodium, vitamins, minerals, fatty acids, amino acids and more.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high
concentration of nutrients for the calories they contain, we
created a Food Rating System. This system allows us to
highlight the foods that are especially rich in particular
nutrients. The following chart shows the nutrients for which
this food is either an excellent, very good, or good source
(below the chart you will find a table that explains these
qualifications). If a nutrient is not listed in the chart, it does
not necessarily mean that the food doesn't contain it. It simply
means that the nutrient is not provided in a sufficient amount
or concentration to meet our rating criteria. (To view this
food's in-depth nutritional profile that includes values for
dozens of nutrients - not just the ones rated as excellent, very
good, or good - please use the link below the chart.) To read
this chart accurately, you'll need to glance up in the top left
corner where you will find the name of the food and the
serving size we used to calculate the food's nutrient
composition. This serving size will tell you how much of the
food you need to eat to obtain the amount of nutrients found in
the chart. Now, returning to the chart itself, you can look next
to the nutrient name in order to find the nutrient amount it
offers, the percent Daily Value (DV%) that this amount
represents, the nutrient density that we calculated for this food

and nutrient, and the rating we established in our rating

system. For most of our nutrient ratings, we adopted the
government standards for food labeling that are found in the
U.S. Food and Drug Administration's "Reference Values for
Nutrition Labeling." Read more background information and
details of our rating system.
Flaxseeds
2.00 tbs
19.38 grams
95.33 calories

Nutrient
omega 3
fatty acids

World's
Healthies
Nutrien
t
Amoun DV
t
Foods
t
(%) Density Rating
146.
3

27.6

excellent

manganese 0.64 mg 32.0

6.0

very good

dietary
fiber

5.41 g

21.6

4.1

very good

magnesium

70.14
mg

17.5

3.3

good

folate

53.86
mcg

13.5

2.5

good

0.20 mg 10.0

1.9

good

9.6

1.8

good

9.0

1.7

good

copper
phosphorus

3.51 g

96.49
mg

vitamin B6 0.18 mg

(pyridoxine
)
World's
Healthie
st
Foods
Rating
excellent
very
good
good

DV>=75
%
DV>=50
%
DV>=25
%

O
R
O
R
O
R

Rule
Density>=7
.6
Density>=3
.4
Density>=1
.5

AN DV>=10
D
%
AN
DV>=5%
D
AN DV>=2.5
D
%

In-Depth Nutritional Profile for Flaxseeds

References

Allman MA, Pena MM, Pang D. Supplementation

with flaxseed oil versus sunflowerseed oil in
healthy young men consuming a low fat diet:
effects on platelet composition and function. Eur
J Clin Nutr 1995 Mar;49(3):169-78 1995.
PMID:18190.
Bazzano LA, He J, Ogden LG, Loria CM, Whelton
PK. Dietary fiber intake and reduced risk of
coronary heart disease in US men and women:
the National Health and Nutrition Examination
Survey I Epidemiologic Follow-up Study. Arch
Intern Med. 2003 Sep 8;163(16):1897-904
2003.

Bronner F, Pansu D. Nutritional aspects of

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