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Flax Seeds – Big Benefits in Small Packages

Flax Seeds – Big Benefits in Small Packages

by MedPlus Team, December 20, 2016

Flaxseeds 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 (Group of chemical compounds found in plants) 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

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