Flax seeds are tiny but mighty seeds that have been used for centuries for their amazing healing properties. Flaxseed is a great source of protein, essential fatty acids, including omega-3s, which are beneficial for health. This article will discuss about how much protein in flax seeds and some documented benefits of flax seeds.
How Much Protein Is In Flax seeds?
Protein in flax seed is 18.55 gm which is 24.73 % of male DRI of 75 gm. Further a female would get 32.98 % of DRI of 56.25 gm by consuming 100g flax seeds.
Protein forms 16.73 % of the calories in flax seed, including amino acids.
protein in flax seeds 1 tsp
However it is not possible to eat 100g flax seeds in a meal because of its slight bitter taste. Though we can munch 1 tsp flax seeds in powder or raw form.
9 Essential Amino Acids Protein in Flax seed
Histidine
Histidine in flax seed is 486.01 mg which translates to following. 97.20 % of DRI of 500 mg for an adult weighing 50 kg. 81.00 % of DRI of 600 mg for a grown-up weighing 60 kg. 69.43 % of DRI of 700 mg for a person of weight 70 kg. 60.75 % of DRI of 800 mg for an adult weighing 80 kg.
lsoleucine
lsoleucine in flax seed is 829.185 mg which works out as follows.165.84 % of DRI of 500 mg for a person weighing 50 kg. 138.20 % of DRI of 600 mg for an adult weighing 60 kg . 118.46 % of DRI of 700 mg for an individual weighing 70 kg. 103.65 % of DRI of 800 mg for an individual weighing 80 kg.
Leucine
Leucine in flax seed is 1263.255 mg and deduced as follows.180.47 % of DRI of 700 mg for a person weighing 50 kg. 150.39 % of DRI of 840 mg for an adult weighing 60 kg. 128.90 % of the requirement of 980 mg for an adult with a weight of 70 kg. 112.79 % of DRI of 1120 mg for a person weighing 80 kg.
Lysine
Lysine in flax seed is 858.865 mg which completes our nutrition as follows.143.14 % of DRI of 600 mg for an adult weighing 50 kg. , 119.29 % of DRI of 720 mg for an adult weighing 60 kg. 102.25 % of DRI of 840 mg for a person of weight 70 kg. 89.47 % of DRI of 960 mg for an adult weighing 80 kg.
Methionine & Cystine
Methionine & Cystine in flax seed is 623.28 mg and its nutrition can be summarised as follows.95.89 % of DRI of 650 mg for a person weighing 50 kg. 79.91 % of DRI of 780 mg for a person weighing 60 kg. 68.49 % of DRI of 910 mg for an individual weighing 70 kg. 59.93 % of DRI of 1040 mg for an individual weighing 80 kg.
Phenylalanine & Tyrosine
Phenylalanine & Tyrosine in flax seed is 1680.63 mg and its sufficientness can be translated as follows.240.09 % of DRI of 700 mg for an adult person weighing 50 kg. 200.08 % of DRI of 840 mg for an adult weighing 60 kg. 171.49 % of the requirement of 980 mg for an adult with a weight of 70 kg. 150.06 % of DRI of 1120 mg for a person weighing 80 kg.
Threonine
Threonine in flax seed is 719.74 mg and its adequacy can be written as follows.205.64 % of DRI of 350 mg for an adult individual weighing 50 kg. 171.37 % of DRI of 420 mg for an adult weighing 60 kg. 146.89 % of DRI of 490 mg for a person of weight 70 kg. 128.53 % of DRI of 560 mg for an adult weighing 80 kg.
Tryptophan
Tryptophan in flax seed is 291.235 mg and its value can be summarised as follows.166.42 % of DRI of 175 mg for an individual person weighing 50 kg. 138.68 % of DRI of 210 mg for another adult weighing 60 kg. 118.87 % of DRI of 245 mg for an individual weighing 70 kg. 104.01 % of DRI of 280 mg for an individual weighing 80 kg.
Valine
Valine in flax seed is 985.005 mg whose worthiness is as follows.197.00 % of DRI of 500 mg for an adult weighing 50 kg. 164.17 % of DRI of 600 mg for an adult weighing 60 kg. 140.72 % of the requirement of 700 mg for an adult with a weight of 70 kg. 123.13 % of DRI of 800 mg for a person weighing 80 kg.
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Health benefits of flax seeds
Flax seeds are a source of both soluble and insoluble fiber, which can help with bowel regularity and digestion. Additionally, flax seeds contain lignans (Phytoestrogens) – a type of phytonutrient – which can offer some health benefits, including cancer prevention.
Flax seed is also high in omega-3 fatty acids, which are beneficial for maintaining heart health and preventing chronic diseases like diabetes and hypertension. Furthermore, flax seed is a good plant-based source of protein. Including flax seed in your diet may provide some protection against breast cancer.
Here are some documented and scientifically observed benefits of flax seeds
Flax seed contains 3 fatty acids, lignans, and fiber that offer benefits to patients with cardiovascular disease.
The flax seed intervention was one of the most radically effective dietary treatments for lowering blood pressure [PMID: 24126178].
Flax seed supplementation lowers blood glucose in individuals with type 2 diabetes as well as those with prediabetes. Further prediabetic people have reported reduced blood pressure too [PMID: 23684438].
Research suggest that flax seeds offer protection against breast cancer and also reduce the reduced risk of mortality in women with breast cancer [PMID: 24869971].
How to eat flax seeds
Adding flax seeds to your diet is easy—try sprinkling them on your oatmeal or yogurt, adding them to smoothies, or baking with them.
Flaxseed has been well incorporated in snacks and bakery products. Several energy bars, muffins, bread, buns, cookies, and pasta are added with flax seeds or its powder.
