Flax seeds are small, brown or golden seeds derived from the flax plant (Linum usitatissimum). They are renowned for their high nutritional value and versatility in cooking, often added to smoothies, baked goods, cereals, and salads. Flax seeds are rich in fiber, healthy fats, especially omega-3 fatty acids, and plant-based protein.
Nutritional Value of Flax Seeds (per 100g approx.):
| Nutrient | Amount |
|---|---|
| Energy | ~534 kcal |
| Protein | ~18.3 g |
| Total Fat | ~42.2 g |
| – Omega-3 (ALA) | ~22.8 g |
| Carbohydrates | ~28.9 g |
| Dietary Fiber | ~27.3 g |
| Calcium | ~255 mg |
| Iron | ~5.7 mg |
| Magnesium | ~392 mg |
| Phosphorus | ~642 mg |
| Potassium | ~813 mg |
| Zinc | ~4.3 mg |
| Vitamin B1 (Thiamine) | ~1.64 mg |
| Folate | ~87 µg |
Health Benefits of Flax Seeds:
- Rich Source of Omega-3 Fatty Acids: Supports heart and brain health.
- High Fiber Content: Promotes digestive health and regularity.
- Antioxidant Properties: Contains lignans that act as antioxidants.
- May Help Lower Cholesterol: Can reduce LDL cholesterol levels.
- Supports Blood Sugar Control: Helps stabilize blood glucose levels.
- Supports Weight Management: Fiber promotes satiety and reduces appetite.
- Hormonal Balance: Lignans may have beneficial effects on hormone-related conditions.