FLAX SEEDS- 200gm

Flax Seeds – Nutritional Benefits (Per 100g)

Flax seeds (also known as alsi in Hindi) are tiny, flat seeds that are one of the richest plant-based sources of omega-3 fatty acids, fiber, and lignans. They are considered a superfood due to their impressive nutritional profile.

• 🧪 Nutritional Value of Flax Seeds (Raw, Per 100g)
• Nutrient
• Amount
• Health Benefit
• Calories
• ~534 kcal
• High-energy food
• Protein
• ~18.3 g
• Builds and repairs tissues
• Total Fat
• ~42.2 g
• Rich in healthy fats
• └─ Omega-3 (ALA)
• ~22.8 g
• Anti-inflammatory, heart health
• └─ Omega-6
• ~5.9 g
• Essential fatty acid
• Carbohydrates
• ~28.9 g
• Source of slow-release energy
• └─ Dietary Fiber
• ~27.3 g
• Improves digestion, controls appetite
• Calcium
• ~255 mg
• Strengthens bones and teeth
• Magnesium
• ~392 mg
• Supports muscles and nerve function
• Phosphorus
• ~642 mg
• Essential for bones and energy
• Potassium
• ~813 mg
• Regulates blood pressure and muscle function
• Iron
• ~5.7 mg
• Boosts hemoglobin, prevents fatigue
• Zinc
• ~4.3 mg
• Supports immune function and skin health
• Vitamin B1 (Thiamine)
• ~1.6 mg (110% RDA)
• Energy metabolism and nerve function
• Vitamin B6
• ~0.5 mg
• Brain health and hormone regulation
• Lignans
• ~300,000 µg (highest of all foods)
• Powerful antioxidants with anti-cancer properties
• ✅ Top Health Benefits of Flax Seeds
• ❤️ 1. Heart Health

Omega-3 ALA reduces bad cholesterol (LDL) and inflammation.

Helps prevent heart disease and high blood pressure.

🧠 2. Brain Function & Mental Clarity

Omega-3 supports brain health and cognitive function.

🍽️ 3. Supports Digestion

High fiber improves bowel movement, prevents constipation.

🛡️ 4. Rich in Antioxidants (Lignans)

Fights free radicals, reduces cancer risk (especially breast & prostate cancer).

⚖️ 5. Aids in Weight Loss

Fiber and healthy fats help control appetite and reduce overeating.

🩸 6. Blood Sugar Control

Stabilizes blood sugar levels, beneficial for diabetics.

💁♀️ 7. Hormonal Balance (Especially in Women)

Lignans act as phytoestrogens, helpful in managing PMS and menopause symptoms.

🥄 How to Eat Flax Seeds

Ground flax seeds are better absorbed than whole seeds.

Add to smoothies, curd, oats, roti dough, or sprinkle on salads.

Recommended daily dose

1–2 tablespoons (10–20g)