Alsi (Flax Seeds) Nutrition Details

Flax is one of the oldest crop grown world wide. In India it is known as Alsi. This is grown mainly for edible oil which has healthiest fatty acids and other nutrients. Flax is also grown as an ornamental plant in gardens. Flax fibres are used to make linen. In Indian Ayurvedic medicine system flax seed has many references to treat various health problems.


Flax seeds nutritional value per 100 gm


2,234 kJ (534 kcal)


28.88 g


1.55 g

Dietary fiber

27.3 g


42.16 g

Saturated Fat

3.663 g

Monounsaturated Fat

7.527 g

Polyunsaturated fat

28.730 g

Thiamine (vit. B1)

1.644 mg (143%)

Riboflavin (vit. B2)

0.161 mg (13%)

Niacin (vit. B3)

3.08 mg (21%)

Pantothenic acid (B5)

0.985 mg (20%)

Vitamin B6

0.473 mg (36%)

Folate (vit. B9)

0 ?g (0%)

Vitamin C

0.6 mg (1%)


255 mg (26%)


5.73 mg (44%)


392 mg (110%)


642 mg (92%)


813 mg (17%)


4.34 mg (46%)

Protein 18.29 g

Flax seeds are best source of omega-3 fatty acids for vegetarians

While other vegetable oils has ratio of Omega-6 and Omega-3 fatty acids is 58:1, flax seed oil has 0.3:1 ratio. Supplementing the diet with flaxseed provides a good source of the plant based omega-3 fatty acid.

Flaxseed are excellent source of lignans

Flaxseed is one of the richest sources of lignans providing 75-800 times higher levels than other plant sources. Lignans represent approximately 0.7 to 1.5% of flaxseed. Lignans are phytoestrogens – “phyto” meaning derived from plants, and “estrogen” referring to the hormone produced in the body.

Excellent source of protein

Flax seeds has 18% protein, which makes it very good source of protein in vegetarian foods.

Flax seeds are excellent source of dietary fibre

Flaxseed contains approximately 28% dietary fibre, with a ratio of soluble to insoluble fibre between 20:80 and 40:6031. The insoluble dietary fibre fraction plays an important role in the relief of constipation, a common problem among many individuals who consume low fibre diets, are inactive, or are using certain medications for other conditions but that may promote constipation. Diets high in insoluble fibre result in a healthy bacterial environment in the colon, which may have protective effects against colon cancer.

Recommended Intake

2 to 3 grams of flaxseed oil, which is equivalent to 2 to 3 soft gels (1000mg), or approximately 2 mL (1?2 tsp.) of oil.
Approximately 15 to 25 mL (1 – 2tbsp.) of milled flaxseed (approximately 30g) may provide adequate supplementation of both ALA and lignans.

Also read Flaxseed Oil Uses Details

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