Nutrition alert: Here’s what a 100-gram serving of flaxseed contains

Let’s take a look at the health benefits of flaxseeds.

Nutritional profile of flaxseeds

The nutritional values of per 100 grams of flaxseeds are as follows, according to Dr Sisodia.

– Calories: 534
– Total Fat: 42g (Saturated fat: 3.7g, Cholesterol: 0mg)
– Protein: 18g
– Total Carbohydrate: 29g (Dietary fibre: 27g, Sugar: 1.6g)
– Vitamin C: 1%
– Calcium: 25%
– Iron: 31%
– Vitamin B6: 25%
– Magnesium: 98%
– Sodium: 30mg
– Potassium: 813mg

Per cent daily values are based on a 2,000-calorie diet, individual requirements may vary, Sisodia noted.

Drinking warm water can aid in preventing constipation associated with flaxseed consumption. (Source: Pixabay)

Health benefits of flaxseeds

Sisodia elaborated on the numerous health benefits of flaxseeds.

• Good for reducing cholesterol: Flaxseeds are beneficial for individuals with high cholesterol and diabetes.
• Helpful in PCOS: They are also considered to be helpful for those with PCOS (Polycystic Ovary Syndrome).
• Aids digestion and brain health: The seeds are a rich source of soluble fibre, which can aid in digestive health, and Omega-3 fatty acids, which are beneficial for brain health.
• Helps constipation: Drinking warm water can aid in preventing constipation associated with flaxseed consumption.

Can diabetics consume flaxseeds?

Yes, diabetics can consume flaxseeds as they help in keeping sugar levels under control, as per Sisodia. However, it is advisable to consult with a clinical nutritionist before including them in their diet, she noted.

Is flaxseed beneficial during pregnancy?

Yes, flaxseeds can be beneficial for pregnant women.

“They can be consumed in forms like chutney or as a part of mukhwas after lunch,” said Sisodia.

It is important to consult a clinical nutritionist before including them in the meal plan during pregnancy.

It is essential to maintain a balanced consumption to avoid overconsumption which could potentially lead to digestive issues. (Source: Unsplash)

Things to keep in mind before consuming flaxseeds

According to Sisodia, here are some things to keep in mind before adding flaxseeds to your diet.

– Allergies: Individuals should be cautious of potential allergies and monitor for any abdominal distress or constipation, ceasing consumption and consulting a healthcare provider if these symptoms occur.

– Overconsumption: It is essential to maintain a balanced consumption to avoid overconsumption which could potentially lead to digestive issues.

Myths about flaxseeds

Dr Sisodia debunked these popular myths surrounding flaxseeds.

– Myth 1: Flaxseeds can be consumed in large quantities without any side effects.
Fact: Overconsumption of flaxseeds can lead to abdominal distress or constipation.

– Myth 2: Flaxseeds contain sugar that can affect blood sugar levels.
Fact: Flaxseeds contain a minimal amount of sugar (1.6g per 100g), and they are actually beneficial in controlling blood sugar levels.

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