Zen Thil: Flax Seeds Nutrition Details

வெள்ளி, மே 15, 2015

Flax Seeds Nutrition Details

Flax is one of the oldest crop grown world wide. This is grown mainly for edible oil which has healthiest fatty acids and other nutrients. Flax is also grown as an ornamental plant in gardens. Flax fibers are used to make linen. In Indian Ayurvedic medicine system flax seed has many references to treat various health problems.

Flax seeds nutritional value per 100 gm

Energy	2,234 kJ (534 kcal)	Carbohydrates	28.88 g
Sugars	1.55 g	Dietary fiber	27.3 g
Fat	42.16 g	Saturated Fat	3.663 g
Monounsaturated Fat	7.527 g	Polyunsaturated fat	28.730 g
Thiamine (vit. B1)	1.644 mg (143%)	Riboflavin (vit. B2)	0.161 mg (13%)
Niacin (vit. B3)	3.08 mg (21%)	Pantothenic acid (B5)	0.985 mg (20%)
Vitamin B6	0.473 mg (36%)	Folate (vit. B9)	0 ?g (0%)
Vitamin C	0.6 mg (1%)	Calcium	255 mg (26%)
Iron	5.73 mg (44%)	Magnesium	392 mg (110%)
Phosphorus	642 mg (92%)	Potassium	813 mg (17%)
Zinc	4.34 mg (46%)	Protein	18.29 g

Flax seeds are best source of omega-3 fatty acids for vegetarians

While other vegetable oils has ratio of Omega-6 and Omega-3 fatty acids is 58:1, flax seed oil has 0.3:1 ratio. Supplementing the diet with flaxseed provides a good source of the plant based omega-3 fatty acid.

Flaxseed are excellent source of lignans

Flaxseed is one of the richest sources of lignans providing 75-800 times higher levels than other plant sources. Lignans represent approximately 0.7 to 1.5% of flaxseed22. Lignans are phytoestrogens – "phyto" meaning derived from plants, and "estrogen" referring to the hormone produced in the body.

Excellent source of protein

Flax seeds has 18% protein, which makes it very good source of protein in vegetarian foods.

Flax seeds are excellent source of dietary fiber

Flaxseed contains approximately 28% dietary fiber, with a ratio of soluble to insoluble fiber between 20:80 and 40:6031. The insoluble dietary fiber fraction plays an important role in the relief of constipation, a common problem among many individuals who consume low fiber diets, are inactive, or are using certain medications for other conditions but that may promote constipation. Diets high in insoluble fiber result in a healthy bacterial environment in the colon, which may have protective effects against colon cancer32.