Monday, March 2, 2015

Flax seed, best vegan source of omega-3 fatty acids

If you are a vegan/ vegetarian, there is a high probability that your diet lacks essential quantities of omega-3 fatty acids 

Omega-3 fatty acids are one of the most critical nutrients in any diet as they are important for normal metabolism. 

In nature most of the sources of Omega-3 fatty acids are primarily Animal based such as fish, krill, eggs meat, etc. 

But that does not mean that vegans/ vegetarians can not include these fatty acids in their diet.  One of the best source of  omega-3 fatty acids for Vegans is Flex seed. Two tablespoons of ground flaxseed have 75 calories, 2.6 g protein, 5.9 g fat, 4 g carbohydrate and 3.8 g fiber. The high fiber content of ground flaxseed can make it helpful for regulating digestion. In addition, ground flaxseed has significant amounts of calcium and magnesium, important minerals for bone health.

Nutrition : Flax seeds contain high levels of dietary fiber as well as lignans, an abundance of micronutrients and omega-3 fatty acids,

Suggested Benefits : 

  • Fight Hypertension
  • Fight Skin Cancer
  • Fight Depression
  • Supports Liver function 
  • Reduces Cholestrol
Good Source of : (Source)

Nutritional value per 100 g (3.5 oz)
Energy2,234 kJ (534 kcal)
28.88 g
Sugars1.55 g
Dietary fiber27.3 g
42.16 g
Saturated3.663 g
Monounsaturated7.527 g
Polyunsaturated28.730 g
18.29 g
Thiamine (B1)
1.644 mg
Riboflavin (B2)
0.161 mg
Niacin (B3)
3.08 mg
0.985 mg
Vitamin B6
0.473 mg
Folate (B9)
0 μg
Vitamin C
0.6 mg
Trace metals
255 mg
5.73 mg
392 mg
642 mg
813 mg

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