Flaxseed
Category: Nut & Seed Products Characteristics: Ground
Nutrition Highlights
Serving Size
Calories
545
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 336 (61.6%) |
| Carbohydrate | 138 (25.2%) |
| Protein | 72 (13.2%) |
| Total | 545 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Fat | 37 (37.3%) |
| Carbohydrate | 34 (34.4%) |
| Protein | 18 (18.0%) |
| Water | 6.8 (6.8%) |
| Ash | 3.5 (3.5%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High in fiber and omega-3 fatty acids which promote heart health and digestive health
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Rich in lignans that act as antioxidants and may help reduce cancer risk
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Contains alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that supports brain and nervous system function
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May help control blood sugar levels and reduce risk of diabetes due to high fiber content
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Rich in minerals like manganese, magnesium, phosphorus which are important for bone health and metabolism
Risks
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Ground flaxseed contains oxalates that can potentially be harmful for some individuals in large amounts. Oxalates can bind to calcium in the body and inhibit absorption
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Ground flaxseed is high in fiber and can cause digestive issues like gas, bloating or diarrhea if consumed in very large amounts without increasing water intake
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Being very high in omega-3 fatty acids, ground flaxseed can potentially interact or enhance the effects of blood thinners due to its antiplatelet properties
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Ground flaxseed is prone to rancidity due to its high fat content. It is best stored in the refrigerator or freezer and consumed within 3 months for maximum nutrition and safety
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Allergies to flaxseed are rare but possible, especially if one has other seed or nut allergies. Symptoms may include mouth tingling, itching, hives, etc
Additional Information
Flaxseed, ground, is a highly nutritious food that offers numerous health benefits. It is derived from the flax plant, scientifically known as Linum usitatissimum, and is a rich source of essential nutrients, fiber, and beneficial compounds. However, it is important to be aware of potential risks associated with its consumption. Let's delve into the nutritional benefits and risks of ground flaxseed.
Nutritional Benefits:
1. Omega-3 Fatty Acids: Ground flaxseed is renowned for its high content of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. Omega-3s play a crucial role in heart health, reducing inflammation, and supporting brain function.
2. Fiber: Flaxseed is an excellent source of dietary fiber, both soluble and insoluble. This fiber aids in digestion, promotes regular bowel movements, and helps maintain healthy cholesterol levels.
3. Lignans: Flaxseed is one of the richest sources of lignans, a type of phytoestrogen. Lignans possess antioxidant properties and may help reduce the risk of certain cancers, such as breast and prostate cancer.
4. Protein: Ground flaxseed contains a decent amount of plant-based protein, making it a valuable addition to vegetarian or vegan diets. Protein is essential for tissue repair, muscle growth, and overall health.
5. Micronutrients: Flaxseed is packed with essential minerals like magnesium, phosphorus, and manganese, which are important for bone health, energy production, and enzyme function.
Potential Risks:
1. Allergies: Some individuals may be allergic to flaxseed. Allergic reactions can range from mild symptoms like skin rashes to severe reactions such as difficulty breathing. If you have a known allergy to flaxseed or other similar seeds, it is best to avoid its consumption.
2. Digestive Issues: While flaxseed is an excellent source of fiber, consuming large amounts without sufficient water intake may lead to digestive discomfort, including bloating, gas, or even constipation. It is crucial to drink plenty of water when incorporating ground flaxseed into your diet.
3. Hormonal Effects: Due to its lignan content, flaxseed may have weak estrogenic effects. While this can be beneficial for some individuals, those with hormone-sensitive conditions, such as breast or uterine cancer, should consult their healthcare provider before consuming flaxseed regularly.
4. Oxidative Stability: Flaxseed contains healthy fats, including omega-3s, which are susceptible to oxidation. Ground flaxseed should be stored properly in airtight containers and refrigerated to maintain its freshness and prevent rancidity.
Incorporating Ground Flaxseed into Your Diet:
To reap the nutritional benefits of ground flaxseed while minimizing the risks, consider the following tips:
1. Start Slowly: Begin with small amounts, such as one tablespoon per day, and gradually increase your intake to allow your body to adjust.
2. Ground Flaxseed: Whole flaxseeds are difficult to digest, so it is recommended to consume ground flaxseed to maximize nutrient absorption.
3. Storage: Store ground flaxseed in a cool, dark place or refrigerate it to maintain its freshness and prevent spoilage.
4. Mix It Up: Add ground flaxseed to smoothies, yogurt, cereals, or baked goods for a nutty flavor and a nutritional boost.
5. Hydration: Ensure you drink plenty of water when consuming ground flaxseed to support proper digestion and prevent digestive discomfort.
In conclusion, ground flaxseed is a nutritional powerhouse, offering an abundance of omega-3 fatty acids, fiber, lignans, and essential minerals. While it provides numerous health benefits, individuals should be mindful of potential allergies, digestive issues, hormonal effects, and the importance of proper storage. By incorporating ground flaxseed into a balanced diet, you can harness its nutritional advantages and support overall well-being.