Flax Seeds Nutritional Facts
Discovering the impressive health benefits of flax seeds begins by understanding their nutritional facts and incorporating them regularly into your diet.
Flaxseeds, also known as linseeds, are a small yet nutrient-dense seed that has gained widespread attention for their impressive health benefits.
In this post, we’ll dive deep into the comprehensive nutrition facts of flaxseeds and explore their various components and their role in promoting optimal health.
Flax Seeds Nutritional Facts
1. Macronutrients
Flaxseeds are a rich source of macronutrients, which include carbohydrates, protein, and healthy fats.
One tablespoon (7 grams) of flaxseeds contains approximately 2.3 grams of protein and 2.9 grams of dietary fiber.
They are also an excellent source of complex carbohydrates, providing slow-release energy throughout the day.
2. Micronutrients
Flaxseeds contain a wealth of essential micronutrients such as vitamins, minerals, and phytochemicals. Some key nutrients found in flaxseeds include:
– Vitamin B1 (thiamin): 4% of the daily value (DV)
– Vitamin B6 (pyridoxine): 3% of the DV
– Folate: 5% of the DV
– Magnesium: 7% of the DV
– Phosphorus: 8% of the DV
– Selenium: around 12 mcg (mcg) or 20% of the DV for adults over 50 years old.
3. Omega-3 Fatty Acids
Flaxseeds are renowned for their rich omega-3 fatty acid content, primarily in the form of alpha-linolenic acid (ALA).
One tablespoon of flaxseeds contains around 1,597 mg of ALA or about 2.6 grams of total omega-3s. This makes them an excellent vegan source of these essential fats.
4. Lignans
Flaxseeds are the richest dietary source of lignans – a type of phytoestrogen, providing approximately 75–800 mcg per gram (mcg/g). Lignans have antioxidant properties and help regulate hormonal balance.
5. Fiber
Flaxseeds contain both insoluble and soluble fiber.
Insoluble fiber promotes regular bowel movements and supports gut health, while soluble fiber forms a gel-like substance in the digestive tract, which helps slow down the absorption of carbohydrates and improves blood sugar control.
One tablespoon (7 grams) of flaxseeds contains around 2.9 grams of dietary fiber.
6. Antioxidants
Flaxseeds are rich in antioxidants, such as lignans, phenolic acids, and vitamin E. These antioxidants help protect the body against oxidative stress and inflammation.
In conclusion, flaxseeds provide a wealth of essential macronutrients, micronutrients, and phytonutrients that support numerous aspects of health and well-being.
Their impressive nutritional profile makes them an ideal addition to a balanced diet, providing long-term health benefits.
By incorporating just one to two tablespoons of ground or whole flaxseeds daily, you can significantly boost your overall nutrition intake while unlocking the full potential of these tiny but mighty seeds!
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The information here is provided for informational purposes only. It is not presented with the intention of diagnosing or treating any disease or condition. It is in no way intended to substitute for the advice provided by your doctor or other health care professional. (Read more)
Sources:
- [Nutritional value and functional properties of flaxseed] – https://pubmed.ncbi.nlm.nih.gov/22888664/
- Dietary Flaxseed as a Strategy for Improving Human Health – https://pubmed.ncbi.nlm.nih.gov/31130604/
- Nitrylozydy siemienia lnianego i jeszcze parę faktów o lnie – Semen Lini – https://rozanski.li/1005/nitrylozydy-siemienia-lnianego-i-jeszcze-pare-faktw-o-lnie-semen-lini/