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Flax Seed Side Effects
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Oh the miraculously wonderful health benefits of flax - or not. Great controversy exists with this little seed.
Originally it was touted as having mystic health powers - such as the ability to lower unsafe blood pressure levels as well as lower triglycerides in the blood. Supposedly it had a great impact on the lowering of LDL Cholesterol - which is the bad cholesterol. As we'll discuss further below, the opposite applies and those with elevated triglycerides should NOT use flax seed.
It was touted as a rich source of dietary fiber, an antioxidant, which had the ability to prevent certain diseases such as cancer. It was also hailed as having the ability to fan out the flames of an inflamed bowel.
But once the hype died down we learned some tough facts related to flax seed and health benefits. As to that bowel - it can cause massive digestive upset and rather than putting out the flames in the gut, it can actually increase the number of times the individual runs to the bathroom.
It has been associated with triggering the following digestive ills: pain in the abdomen, diarrhea, bloating, constipation and nausea.
Due to its laxative effects, it may cause blockage in the intestines as it 'bulks' in the gut when sufficient liquid is lacking.
In its unripened or raw state, it may be poisonous.
The USDA recommends the following: Up to 12 percent flax seed can safely be used as an ingredient in food.
To add flax seed to your diet plan, toss into cereal, salads, wraps and cooked veggies. Flax also provides a healthy alternative to nut additives because it tastes a little nutty.
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Warnings for Flax Seed in the Diet
1. Pregnant and lactating women should avoid using flax seed as well as its oil in their diet without the permission of their qualified physician as it has an estrogen-like effect which may cause harm to the fetus.
2. Flax seed has been used in controlling diabetes but it's a dangerous option; while it may lower blood sugar levels the end result could be a serious decrease in levels. If you are diabetic, speak with your doctor before adding flax seed to your diet.
3. If you have a bleeding disorder, speak with your doctor before adding flax seed or its oil to your diet as it may increase bleeding risks.
4. While flax seed was originally touted in the health world for lowering triglycerides - it actually increases them. Do not take flax seed if your levels are currently high.
5. As to flax seed oil, it has yet to be proven a mystic health cure. Originally, it was touted as the solution for arthritis but has no impact. If you are preparing to have surgery, do not use flax seed oil as it may cause bleeding issues after the surgery.
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Flax Seed Nutrition Facts |
Units |
100 Grams |
1 Cup |
1 TBSP, Whole |
1 TBSP Ground |
1 TSP, Whole |
1 TSP Ground |
| Energy, Caloric Values | kcal | 534 | 897 | 55 | 37 | 18 | 13 |
| Protein | g | 18.29 | 30.73 | 1.88 | 1.28 | 0.62 | 0.46 |
| Total lipid (fat) | g | 42.16 | 70.83 | 4.34 | 2.95 | 1.43 | 1.05 |
| Carbohydrate, by difference | g | 28.88 | 48.52 | 2.97 | 2.02 | 0.98 | 0.72 |
| Fiber, total dietary | g | 27.3 | 45.9 | 2.8 | 1.9 | 0.9 | 0.7 |
| Sugars, total | g | 1.55 | 2.60 | 0.16 | 0.11 | 0.05 | 0.04 |
| Minerals | |||||||
| Calcium, Ca | mg | 255 | 428 | 26 | 18 | 9 | 6 |
| Iron, Fe | mg | 5.73 | 9.63 | 0.59 | 0.40 | 0.19 | 0.14 |
| Magnesium, Mg | mg | 392 | 659 | 40 | 27 | 13 | 10 |
| Phosphorus, P | mg | 642 | 1079 | 66 | 45 | 22 | 16 |
| Potassium, K | mg | 813 | 1366 | 84 | 57 | 28 | 20 |
| Sodium, Na | mg | 30 | 50 | 3 | 2 | 1 | 1 |
| Zinc, Zn | mg | 4.34 | 7.29 | 0.45 | 0.30 | 0.15 | 0.11 |
| Vitamins | |||||||
| Vitamin C, total ascorbic acid | mg | 0.6 | 1.0 | 0.1 | 0.0 | 0.0 | 0.0 |
| Thiamin | mg | 1.644 | 2.762 | 0.169 | 0.115 | 0.056 | 0.041 |
| Riboflavin | mg | 0.161 | 0.270 | 0.017 | 0.011 | 0.005 | 0.004 |
| Niacin | mg | 3.080 | 5.174 | 0.317 | 0.216 | 0.105 | 0.077 |
| Vitamin B-6 | mg | 0.473 | 0.795 | 0.049 | 0.033 | 0.016 | 0.012 |
| Folate, DFE | mcg_DFE | 87 | 146 | 9 | 6 | 3 | 2 |
| Vitamin B-12 | µg | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Vitamin A, RAE | mcg_RAE | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A, IU | IU | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin E (alpha-tocopherol) | mg | 0.31 | 0.52 | 0.03 | 0.02 | 0.01 | 0.01 |
| Vitamin D (D2 + D3) | µg | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 |
| Vitamin D | IU | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin K (phylloquinone) | µg | 4.3 | 7.2 | 0.4 | 0.3 | 0.1 | 0.1 |
| Lipids | |||||||
| Fatty acids, total saturated | g | 3.663 | 6.154 | 0.377 | 0.256 | 0.125 | 0.092 |
| Fatty acids, total monounsaturated | g | 7.527 | 12.645 | 0.775 | 0.527 | 0.256 | 0.188 |
| Fatty acids, total polyunsaturated | g | 28.730 | 48.266 | 2.959 | 2.011 | 0.977 | 0.718 |
| Cholesterol | mg | 0 | 0 | 0 | 0 | 0 | 0 |
| Other | |||||||
| Caffeine | mg | 0 | 0 | 0 | 0 | 0 | 0 |
*Other phytosterols = 49.0 mg/100g; these include delta 5-avenasterol (21.2), campestanol (2.8), brassicasterol (1.1) and other minor phytosterols (23.9 mg).
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