What does fact checked mean?
At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- Linus Pauling Institute: Folic Acid; Jane Higdon, Ph.D., et al.; September 2007
- Linus Pauling Institute: Thiamin; Jane Higdon, Ph.D., et al.;June 2007
- Linus Pauling Institute: Niacin; Jane Higdon, Ph.D., et al.;June 2007
- Linus Pauling Institute: Vitamin B6; Jane Higdon, Ph.D., et al.; November 2007
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Vitamins & Flax Seeds
Flaxseeds are a source of many vitamins including folate, thiamin, niacin and vitamin B-6. The vitamin content of flaxseed isn’t the only health benefit, because flaxseed also contains significant amounts of minerals and beneficial omega-3 fatty acids. Sprinkle flaxseed on cereal, or add to shakes or smoothies for an extra nutrient boost.
Basic Nutrition Information
Two tablespoons of ground flaxseed have 75 calories, 2.6 g protein, 5.9 g fat, 4 g carbohydrate and 3.8 g fiber. The high fiber content of ground flaxseed can make it helpful for regulating digestion. In addition, ground flaxseed has significant amounts of calcium and magnesium, important minerals for bone health.
Folate
How Much EPA & DHA Are in Chia Seeds?
Learn More
Folate is an essential B-vitamin that helps to prevent neural tube defects when taken in adequate amounts by pregnant women. Additionally, folate may help to prevent certain types of cancer, according to the Linus Pauling Institute. Two tablespoons of ground flaxseed contain 12 micrograms of folate, while the daily requirement for adult men and non-pregnant women is 400 mcg. Pregnant women require 600 mcg of folate daily.
- Folate is an essential B-vitamin that helps to prevent neural tube defects when taken in adequate amounts by pregnant women.
Thiamin
The daily requirement for thiamin for adults is 1.2 mg for men and 1.1 mg for women. Two tablespoons of ground flaxseed provide 0.23 mg thiamin or about 19 to 21 percent of the daily requirement. Thiamin is needed by your body to produce energy from the food you eat. This important vitamin also plays a role in the synthesis of DNA, which is the genetic material of all the cells of your body.
- The daily requirement for thiamin for adults is 1.2 mg for men and 1.1 mg for women.
- Thiamin is needed by your body to produce energy from the food you eat.
Niacin
Benefits of Ground Flaxseed
Learn More
Along with thiamin, niacin is also needed for energy production from food in addition to its potential role in the prevention of some types of cancer. Nicotinic acid, which is a form of niacin, can be used to lower cholesterol and increase HDL cholesterol under the direction of a physician. Two tablespoons of ground flaxseed provide 0.43 mg of niacin, while the daily requirement for adults is 16 mg for men and 14 mg for women.
Vitamin B-6
Two tablespoons of ground flaxseed provide 0.066 mg of vitamin B-6, while the daily requirement for adults is 1.3 mg until age 50. After age 50, the daily requirement is 1.7 mg for men and 1.5 mg for women. Vitamin B-6 performs a variety of functions in your body including the production of the neurotransmitter serotonin, formation of red blood cells, and the synthesis of DNA, according to the Linus Pauling Institute 5.
Related Articles
How Much EPA & DHA Are in Chia Seeds?
Learn More
Benefits of Ground Flaxseed
Learn More
How Many Calories in Carrot Sticks?
Learn More
How to Use the Ratios for Using Flaxseed Meal Instead of Butter
Learn More
How to Eat Ground Flaxseed
Learn More
The Safe Amount of Flaxseed Oil for Children
Learn More
Vitamins & Minerals in Cinnamon
Learn More
How to Store & Use Chia Seeds
Learn More
Supplements for Diverticulitis
Learn More
Vitamins That Increase Blood Flow
Learn More
References
- USDA Food and Nutrient Database: Seeds, flaxseed
- Linus Pauling Institute: Folic Acid; Jane Higdon, Ph.D., et al.; September 2007
- Linus Pauling Institute: Thiamin; Jane Higdon, Ph.D., et al.;June 2007
- Linus Pauling Institute: Niacin; Jane Higdon, Ph.D., et al.;June 2007
- Linus Pauling Institute: Vitamin B6; Jane Higdon, Ph.D., et al.; November 2007
- 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.
- Frank LL. Thiamin in clinical practice. JPEN J Parenter Enteral Nutr. 2015;39(5):503-20. doi:10.1177/0148607114565245
- 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.
Writer Bio
Margaret Wertheim is a Chicago-based registered dietitian and nutritionist with a master's degree in nutrition from Bastyr University and a bachelor's degree in biochemistry from the University of Wisconsin-Madison. She serves as an editor of Nutrition in Chicago, the newsletter of the Chicago Dietetic Association, and maintains her own food and nutrition blog.