Flax seeds are also known as Alsi Seeds or linseeds. The seeds have a hard, smooth, shiny shell and are yellow or reddish brown in color. They are one of the richest sources of omega-3 fatty acids. They also contain amino acids, zinc, potassium, B vitamins, magnesium, lecithin, proteins lignans, and fiber.
Considered highly nutritious, the many health benefits attributed to them include a reduction in blood glucose and cholesterol levels, weight loss, healthy skin, healthy hair, improvement in cardiovascular health, improved immune system, cancer prevention, better digestion, improvement in asthma and migraine, and improved hormone balance.
Benefits of Flax Seeds:
- Nutritional value per 100 gm. (Source: USDA National Nutrient database)
| Principle | Nutrient Value | % of RDA |
|---|---|---|
| Energy | 534 Kcal | 27% |
| Carbohydrates | 28.8 g | 22% |
| Protein | 18.3 g | 32.5% |
| Total Fat | 42.16 g | 170% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 27.3 g | 68% |
| Vitamins | ||
| Folates | 87 µg | 22% |
| Niacin | 3.08 mg | 19% |
| Pantothenic acid | 0.985 mg | 20% |
| Pyridoxine | 0.473 mg | 36% |
| Riboflavin | 0.161 mg | 12% |
| Thiamin | 1.64 mg | 137% |
| Vitamin A | 0 IU | 0% |
| Vitamin C | 0.6 mg | 1% |
| Vitamin E | 19.95 mg | 133% |
| Vitamin K | 4.3 µg | 3.5% |
| Electrolytes | ||
| Sodium | 30 mg | 2% |
| Potassium | 813 mg | 17% |
| Minerals | ||
| Calcium | 255 mg | 22.5% |
| Copper | 1.12 mg | 124% |
| Iron | 5.73 mg | 72% |
| Magnesium | 392 mg | 98% |
| Manganese | 2.48 mg | 108% |
| Zinc | 4.34 mg | 39% |
| Phytonutrients | ||
| Carotene-ß | 0 µg | — |
| Lutein-zeaxanthin | 651 µg | — |