Its chewy seeds are packed with full of nutrients, omega-3 fatty acids, antioxidants, minerals, and essential vitamins. Flax seed is rich in monounsaturated fatty acids like oleic acid. It is also one of the top plant sources of omega-3 essential fatty acids such as linoleic acid, alpha-linolenic acid (ALA) and arachidonic acids. Regular intake of small portions of flax seeds in the diet helps to lower total as well as LDL or “bad cholesterol” and increases HDL or “good cholesterol” levels in the blood. The seeds contain lignans, a class of phytoestrogens considered to have antioxidant and cancer preventing properties. The seeds are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. Flax seed is rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc and selenium.