Benefits of Flaxseed in Human Health
flax seed known to have beneficial effects on human health. The high dietary fiber in flax seed, due to its high water-holding capacity and low digestibility, increases the bulkiness and gastric emptying of stool. This in effect helps relieve constipation and other irritable bowel syndrome. Flax seed has content of lignans, which are phytoestrogens and antioxidants, are also associated with lower serum cholesterol and may help reduce oxidative damage to cells and cellular molecules from free radicals. Flax seed may also lower blood glucose and improve insulin tolerance (diabetes). Whole flaxseed (powder and ground meal) may also reduce serum total cholesterol and low-density lipoprotein cholesterol. Flaxseed can also reduce some markers of inflammation, and raise serum levels of the omega-3 fatty acids, ALA.
Table: Nutritional composition of flax seed. Nutrient values and weights are for edible portion.
| Nutrients | Nutrient measurement unit | Amount of nutrient per 100 g of flax seed | | Water | g | 6.96 | | Energy | kcal | 534 | | Energy | kj | 2234 | | Protein | g | 18.29 | | Total lipid (fat) | g | 42.16 | | Ash | g | 3.72 | | Carbohydrate, by difference | g | 28.88 | | Fiber, total dietary | g | 27.3 | | Sugars, total | g | 1.55 | | Sucrose | g | 1.15 | | Glucose (dextrose) | g | 0.40 | | Fructose | g | 0.00 | | Lactose | g | 0.00 | | Maltose | g | 0.00 | | Galactose | g | 0.00 | | Minerals | | Calcium, Ca | mg | 255 | | Iron, Fe | mg | 5.73 | | Magnesium, Mg | mg | 392 | | Phosphorus, P | mg | 642 | | Potassium, K | mg | 813 | | Sodium, Na | mg | 30 | | Zinc, Zn | mg | 4.34 | | Copper, Cu | mg | 1.220 | | Manganese, Mn | mg | 2.482 | | Selenium, Se | mcg | 25.4 | | Vitamins | | Vitamin C, total ascorbic acid | mg | 0.6 | | Thiamin | mg | 1.644 | | Riboflavin | mg | 0.161 | | Niacin | mg | 3.080 | | Pantothenic acid | mg | 0.985 | | Vitamin B-6 | mg | 0.473 | | Folate, total | mcg | 87 | | Folic acid | mcg | 0 | | Folate, food | mcg | 87 | | Folate, DFE | mcg_DFE | 87 | | Vitamin B-12 | mcg | 0.00 | | Vitamin B-12, added | mcg | 0.00 | | Vitamin A, IU | IU | 0 | | Vitamin A, RAE | mcg_RAE | 0 | | Retinol | mcg | 0 | | Vitamin E (alpha-tocopherol) | mg | 0.31 | | Vitamin E, added | mg | 0.00 | | Tocopherol, beta | mg | 0.00 | | Tocopherol, gamma | mg | 19.95 | | Tocopherol, delta | mg | 0.35 | | Vitamin K (phylloquinone) | mcg | 4.3 | | Lipids | | Fatty acids, total saturated | g | 3.663 | | 4:0 | g | 0.000 | | 6:0 | g | 0.000 | | 8:0 | g | 0.000 | | 10:0 | g | 0.000 | | 12:0 | g | 0.000 | | 14:0 | g | 0.008 | | 15:0 | g | 0.005 | | 16:0 | g | 2.165 | | 17:0 | g | 0.018 | | 18:0 | g | 1.330 | | 20:0 | g | 0.052 | | 22:0 | g | 0.052 | | 24:0 | g | 0.031 | | Fatty acids, total monounsaturated | g | 7.527 | | 16:1 undifferentiated | g | 0.024 | | 18:1 undifferentiated | g | 7.359 | | 20:1 | g | 0.067 | | 22:1 undifferentiated | g | 0.013 | | 24:1 c | g | 0.064 | | Fatty acids, total polyunsaturated | g | 28.730 | | 18:2 undifferentiated | g | 5.903 | | 18:3 undifferentiated | g | 22.813 | | 18:4 | g | 0.000 | | 20:2 n-6 c,c | g | 0.007 | | 20:4 undifferentiated | g | 0.000 | | 20:5 n-3 | g | 0.000 | | 22:5 n-3 | g | 0.000 | | 22:6 n-3 | g | 0.000 | | Cholesterol | mg | 0 | | Amino acids | | Tryptophan | g | 0.297 | | Threonine | g | 0.766 | | Isoleucine | g | 0.896 | | Leucine | g | 1.235 | | Lysine | g | 0.862 | | Methionine | g | 0.370 | | Cystine | g | 0.340 | | Phenylalanine | g | 0.957 | | Tyrosine | g | 0.493 | | Valine | g | 1.072 | | Arginine | g | 1.925 | | Histidine | g | 0.472 | | Alanine | g | 0.925 | | Aspartic acid | g | 2.046 | | Glutamic acid | g | 4.039 | | Glycine | g | 1.248 | | Proline | g | 0.806 | | Serine | g | 0.970 | | Hydroxyproline | g | 0.175 | | Other | | Alcohol, ethyl | g | 0.0 | | Caffeine | mg | 0 | | Theobromine | mg | 0 | | Carotene, beta | mcg | 0 | | Carotene, alpha | mcg | 0 | | Cryptoxanthin, beta | mcg | 0 | | Lycopene | mcg | 0 | | Lutein + zeaxanthin | mcg | 651 |
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Nutritional data on flax seed source:
USDA National Nutrient Database for Standard Reference, release 19 (2006).
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