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The Essential Flax | Nutrition Facts | Flaxseed Recipies | Flaxseed Trade & Handlers Database
 

Nutrition Facts

Flax: “Essentially” Healthy
Nothing added. Nothing needed. Even the most highly processed foods like breakfast cereals claim to be fortified (artificially) with vitamins and minerals. Flaxseed naturally provides very high concentrations of essential fats, fiber, phytochemicals and other important nutrients.
 
Flaxseed and Omega-3 Alpha-Linolenic Acid (ALA)
As an aging U.S. population becomes more health conscious, more people are trying to reduce their fat intake, especially saturated fats. Now Americans are learning that indiscriminate fat reduction deprives our bodies of essential fatty acids, especially Omega-3 fatty acids. Omega-3 fatty acids appear to reduce LDL cholesterol and / or triglycerides, which are proven risk factors in coronary heart disease.

New research suggests that ALA plays a crucial anti-inflammatory role in reducing heart disease risk. It’s ability to lower blood levels of C-reactive protein (CRP), which is associated with artery inflammation, now may be considered as important in preventing heart attacks and strokes as lowering bad (LDL) cholesterol levels. 

Room for Improvement
The FDA has not yet determined a Reference Daily Intake (RDI) for Omega-3 fatty acids. However, a joint committee of the World Health Organization and Food and Agriculture Organization recommends an Omega-6 / Omega-3 dietary ratio between 5:1 and 10:1. The typical North American diet ranges from 10:1 to 24:1. Flaxseed contains more than three times as much Omega-3 as Omega-6 fatty acids, giving it an n-6/n-3 ratio of 0.3:1. By comparison, the ratio for corn oil is 45:1, for soybean oil 10:1, and for canola oil 3:1.

Evidence from heart disease studies suggests that dairy intakes of between 1.5g and 3.0 g of ALA are very beneficial. Each tablespoon of flaxseed contains about 1.8 grams of ALA. This high Omega-3 fatty acid concentration makes flaxseed a particularly valuable component of any recipe or baking formula.

Flaxseed and Fiber

Flaxseed is loaded with dietary fiber, with a perfect range of soluble (20%-40%) and insoluble (60%-80%) fiber. One ounce of flaxseed provides 32% of the USDA's Reference Daily Intake (RDI) of fiber. Flaxseed delivers it fiber deliciously, resulting in better appetite control and weight loss. 

Flaxseed and Lignans
The fiber portion of flaxseed contains high levels of natural phytochemicals called lignans which have now been associated with a reduction in hormone-dependant cancers, such as colon, breast and prostrate cancer. Lignans produce powerful antioxidant properties and protect the heart through their ability to reduce atherosclerotic plaques.

The major lignan in flaxseed is SDG, an antioxidant that has been associated with a reduction in both Type 1 and Type 2 diabetes as well as lower blood glucose levels. Research has also found flaxseed lignans can reduce several menopausal symptoms.

Fundamentally Fabulous
Beyond the Omega-3’s, fiber and lignans, flaxseed possesses an advantage in overall nutrition. With protein levels of 18%-21%, flaxseed has an excellent amino acid profile (similar to soybean) and contains numerous “essential” amino acids that the body cannot produce. Packed with micronutrients, flaxseed has about seven times the potassium as a banana (dry weight basis). The vitamin E in flaxseed is primarily gamma-tocopherol, which functions as a biological antioxidant.

 
NUTRITIONAL ANALYSIS - Flaxseed ( Brown or Yellow Flaxseed )
Nutrient
Per 100 Grams
Calories (kcal)
492.000
Total Fat (g)
34.000
Saturated Fat (g)
3.196
Polyunsaturated Fat (g)
22.440
   Linoleic (g)
4.318
   Linolenic (g)
18.122
Monounsaturated Fat (g)
6.868
   Oleic (g)
6.868
Trans Fatty Acids (g)
 
Cholesterol (mg)
0.000
Phytosterols (mg)
 
Sodium** (mg)
34.000
Potassium** (mg)
681.000
Total Carbohydrate (g)
34.250
Dietary Fiber (g)
27.900
Sugars (g)
 
Protein (g)
19.500
Vitamin A (mcg RE)***
0.000
Vitamin C (mg)
1.300
Vitamin E (mg ATE)****
5.000
Thiamin (mg)
0.170
Riboflavin (mg)
0.160
Niacin (mg)
1.400
Vitamin B6 (mg)
0.927
Folate (mcg)
278.000
Vitamin B12 (mcg)
0.000
Pantothenic Acid (mg)
1.530
Calcium (mg)
199.000
Chromium (mcg)
 
Copper (mg)
1.041
Iron (mg)
6.220
Magnesium (mg)
362.000
Manganese (mg)
3.281
Phosphorus (mg)
498.000
Selenium (mcg)
5.500
Zinc (mg)
4.170