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Flaxseed meal is ground flaxseeds. You can make it yourself by pulsing the seeds in a coffee or spice grinder, or you can purchase the meal already made. Flaxseed meal is well-known for its high omega-3 fatty acid content, a nutrient that supports brain development and heart health. Flaxseed meal is also a source of over a dozen vitamins and minerals, including potassium.
Potassium is a mineral that supports cell, tissue and organ function. It helps you maintain proper fluid and mineral balance and assists in the metabolism of proteins and carbohydrates. Muscles need potassium for growth and repair. Too little potassium can lead to irregular heartbeat and even stroke.
- Potassium is a mineral that supports cell, tissue and organ function.
Potassium and Flaxseed Meal
Almond Meal Nutrition
Many foods contain potassium, and flaxseed meal is one of them 3. A 1-tbsp. serving of flaxseed meal provides 57 mg of potassium, about 2 percent of the daily value. Flaxseed is not considered a high-potassium food – defined as a food that contains 200 mg of potassium or more per serving. Bananas, raisins, sweet potatoes and lentils are examples of high-potassium foods 3.
Along with potassium and omega-3 fatty acids, flaxseed meal is a source of seven of the eight B vitamins. It also provides you with calcium, iron, magnesium, phosphorus, zinc, copper, manganese and selenium. In just 1 tbsp. of flaxseed meal, you get 2 g of fiber, which supports digestive health and can help lower your cholesterol.
- Along with potassium and omega-3 fatty acids, flaxseed meal is a source of seven of the eight B vitamins.
Potassium Levels in Meat
To benefit from the potassium and other nutrients in flaxseed meal, blend it into smoothies or sprinkle over cereal. Add orange juice to your smoothie or blueberries to your cereal to increase the potassium content. You can also add flaxseed meal to baked goods. Flaxseed meal also mixes well into yogurt, which offers 398 mg of potassium per 6-oz. serving.
- To benefit from the potassium and other nutrients in flaxseed meal, blend it into smoothies or sprinkle over cereal.
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- Ask Dr. Sears: Flax Seeds and Flax Oil
- Medline Plus: Potassium in Diet
- Drugs.com: Potassium Content of Foods List
- Goyal A, Sharma V, Upadhyay N, Gill S, Sihag M. Flax and flaxseed oil: an ancient medicine & modern functional food. J Food Sci Technol. 2014;51(9):1633-53. doi:10.1007/s13197-013-1247-9
- Seeds, flaxseed. FoodData Central. U.S. Department of Agriculture. Published April 1, 2019.
- Ibrügger S, Kristensen M, Mikkelsen MS, Astrup A. Flaxseed dietary fiber supplements for suppression of appetite and food intake. Appetite. 2012;58(2):490-5. doi:10.1016/j.appet.2011.12.024
- Galgani J, Aguirre C, Díaz E. Acute effect of meal glycemic index and glycemic load on blood glucose and insulin responses in humans. Nutr J. 2006;5:22. doi:10.1186/1475-2891-5-22
- Rodriguez-Leyva D, Dupasquier CM, McCullough R, Pierce GN. The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid. Can J Cardiol. 2010;26(9):489-96. doi:10.1016/s0828-282x(10)70455-4
- Dietary reference intakes (DRIs): Recommended dietary allowances and adequate intakes, Vitamins. National Library of Medicine, National Institutes of Health.
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- Ghazanfarpour M, Sadeghi R, Latifnejad Roudsari R, et al. Effects of flaxseed and Hypericum perforatum on hot flash, vaginal atrophy and estrogen-dependent cancers in menopausal women: A systematic review and meta-analysis. Avicenna J Phytomed. 2016;6(3):273-83.
- Soeken KL, Miller SA, Ernst E. Herbal medicines for the treatment of rheumatoid arthritis: a systematic review. Rheumatology (Oxford). 2003;42(5):652-9. doi:10.1093/rheumatology/keg183
- Flaxseed and Flaxseed Oil. National Institutes of Health National Center for Complementary and Integrative Health. Updated September 2016.
- Parikh M, Maddaford TG, Austria JA, Aliani M, Netticadan T, Pierce GN. Dietary flaxseed as a strategy for improving human health. Nutrients. 2019;11(5):1171. doi:10.3390/nu11051171
- Flower G, Fritz H, Balneaves LG, et al. Flax and breast cancer: A systematic review. Integr Cancer Ther. 2014;13(3):181-92. doi:10.1177/1534735413502076
- Kajla P, Sharma A, Sood DR. Flaxseed—a potential functional food source. J Food Sci Technol. 2015;52(4):1857-71. doi:10.1007/s13197-014-1293-y
- Fremont S, Moneret-Vautrin DA, Franck P, et al. Prospective study of sensitization and food allergy to flaxseed in 1317 subjects. Eur Ann Allergy Clin Immunol. 2010;42(3):103-11.
Andrea Boldt has been in the fitness industry for more than 20 years. A personal trainer, run coach, group fitness instructor and master yoga teacher, she also holds certifications in holistic and fitness nutrition.