Nutritional Value of Flax Seed
Flax seed is a nutritional powerhouse, offering an array of essential nutrients in a compact form.
- Calories: 55 calories per 1 tbsp, whole
- Protein: 1.9 grams per 1 tbsp, whole
- Fat: 4.3 grams per 1 tbsp, whole, including both omega-3 and omega-6 fatty acids
- Carbohydrates: 3 grams per 1 tbsp, whole
- Fiber: 2.8 grams per 1 tbsp, whole, making it an excellent source of dietary fiber
- Sugar: 0.2 grams per 1 tbsp, whole
Potential Health Benefits of Flax Seed
- Improved Heart Health: Flax seed contains alpha-linolenic acid (ALA), an omega-3 fatty acid that has been linked to improved heart health. ALA may help lower cholesterol levels, reduce inflammation, and regulate blood pressure.
- Reduced Risk of Cancer: Flax seed contains lignans, plant compounds with antioxidant and anti-inflammatory properties. Studies have suggested that lignans may play a role in reducing the risk of certain types of cancer, such as breast and prostate cancer.
- Improved Digestive Health: The high fiber content of flax seed promotes digestive regularity, prevents constipation, and supports a healthy gut microbiome.
Incorporating Flax Seed into Your Diet
Flax seed is a versatile ingredient that can easily be incorporated into your daily meals. Here are some tips:
- Add ground flax seed to smoothies, shakes, and baked goods.
- Sprinkle flax seed over salads, soups, and cereals.
- Use flax seed meal as a binder in vegan or gluten-free recipes.
- Mix flax seed into yogurt or cottage cheese.
- Make flax seed crackers or bread.
Conclusion
Flax seed is a nutrient-dense and health-promoting food that offers a wide range of potential benefits. Incorporating flax seed into your diet can support overall health and well-being. Whether you add it to smoothies, sprinkle it over salads, or use it in baking, flax seed is a simple and effective way to boost your nutritional intake.
How many calories are in Flax Seed?
Each 1 tbsp, whole of Flax Seed contains 55 calories.
Flax Seed Nutritional Information
| Nutrient | Amount per 1 tbsp, whole (10g) |
|---|---|
| Calories | 55 Calories |
| Protein | 1.9g |
| Fat | 4.3g |
| Saturated Fat | 0.4g |
| Cholesterol | 0mg |
| Carbohydrates | 3g |
| Dietary Fiber | 2.8g |
| Sugar | 0.2g |
| Sodium | 0.0031mg |
| Potassium | 0.0837mg |
| Calcium | 0.026mg |
| Iron | 0.0006mg |