Flax Seeds

About Flax Seeds

Flax (Linum usitatissimum) also called linseed is a plant of the Linaceae family. Flax seeds have many nutrients that accounts for their multiple health benefits. Flax seed is made into powder, extract, flour, tablets and can be eaten toasted. Flax seeds have been known to be one the worlds first cultivated superfood because it has high nutritional content.

Flax seeds Uses, Properties, and Health Benefits

Flax seeds have many nutritional values and healing properties, They may help to manage some types of cancer, autoimmune diseases and diabetes. Their regular consumption supports in the prevention of atherosclerotic cardiovascular disease due to the presence of alpha-linolenic acid (ALA), lignan and fiber. Flax seeds are the best source that contain amounts of phytonutrients called lignans, which provide us with antioxidants benefits that help reduce free radical damage. Lignans contains phytoestrogens likewise to the hormone estrogen which may reduce hot flashes in some postmenopausal women.

Flax seed Nutritional Information

Flax seeds are full with nutrients, are a good source of alpha-linolenic acid (ALA). Based on its nutritional value flax seeds contain more than 22,000 mg of ALA per 100g of flax seeds. ALA is one of the necessary fatty acids that you get from food. Flax seeds can be a substitute protein source for vegan and vegetarians. Flax seed are also a good source of dietary fibre. Flax seeds are high in iron, calcium, manganese, thiamin, magnesium, phosphorus, and copper.

Flaxseeds Nutritional Information

Flaxseeds Nutrition Facts (per 100 g)

Nutrition Facts
Calories 534 (27%
Calories from Fat 353
Total Fat 42.2 g (65%)
Saturated Fat 3.7 g (18%)

Polyunsaturated Fat 28.7 g
Monounsaturated Fat 7.5 g
Omega-3 Fatty Acids 22,813 mg
Omega-6 Fatty Acids 5,911 mg

Sodium 30 mg
Potassium 813 mg
Total Carbohydrate 28.9 g (10%)
Dietary Fiber 27.3 g (109%)
Sugars 1.5 g
Protein 18.3 g (37%)

Amino Acids
Alanine 925 mg
Arginine 1925 mg
Aspartic Acid 2046 mg
Cystine 340 mg
Glutamic Acid 4038 mg
Glycine 1248 mg
Histidine* 472 mg
Hydroxyproline 175 mg
Isoleucine
* 896 mg
Leucine* 1235 mg
Lysine
* 862 mg
Methionine* 370 mg
Phenylalanine
* 957 mg
Proline 806 mg
Serine 970 mg
Threonine* 766 mg
Tryptophan
* 297 mg
Tyrosine 493 mg
Valine* 1072 mg
*
Essential Amino Acids

Vitamins
Lutein+Zeaxanthin 651 mcg
Vitamin B1 Thiamin 1.6 mg (110%)
Vitamin B2 Riboflavin 0.2 mg (9%)
Vitamin B3 Niacin 3.1 mg (15%)
Vitamin B5 Pantothenic Acid 1 mg (10%)
Vitamin B6 Pyridoxine 0.5 mg (24%)
Folate 87 mcg 22%
Vitamin C Ascorbic Acid 0.6 mg (1%)
Vitamin E Alpha-Tocopherol 0.3 mg (2%)
Gamma Tocopherol 20 mg
Delta Tocopherol 0.4 mg
Vitamin K Phylloquinone 4.3 mcg (5%)
Choline 78.7 mg
Betaine 3.1 mg

Minerals
Calcium 255 mg (26%)
Copper 1.2 mg (61%)
Iron 5.7 mg (32%)
Magnesium 392 mg (98%)
Manganese 2.5 mg (124%)
Phosphorus 642 mg (64%)
Potassium 813 mg (23%)
Selenium 25.4 mcg (36%)
Sodium 30 mg (1%)
Zinc 4.3 mg (29%)

Note: Numbers in parentheses indicate % daily values based on 2,000 calories.

References:
https://www.britannica.com/topic/linseed
https://www.curesdecoded.com/products/flaxseed/524
http://nutritiondata.self.com/facts/nut-and-seed-products/3163/2