Flax Seeds (Alsi) Benefits: How to Eat Them and How Much per Day
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Quick answer: Flax seeds (alsi) are one of the richest plant sources of omega-3 (ALA) and are high in fibre and lignans. Per 100g they contain about 23g of omega-3, 27g of fibre and 18g of protein. Eat 1 to 2 tablespoons a day, ideally ground, mixed into roti dough, curd, smoothies or oats.
Flax seed nutrition per 100g
| Nutrient | Amount (approx.) |
|---|---|
| Omega-3 (ALA) | about 23g |
| Dietary fibre | about 27g |
| Protein | about 18g |
| Magnesium | about 390mg |
| Energy | about 530 kcal |
Approximate values based on USDA FoodData Central.
Main benefits of flax seeds
- Plant omega-3: a simple way for vegetarians to add ALA omega-3 to their diet.
- Fibre: helps keep you full and supports regular digestion.
- Lignans: flax is one of the richest food sources of these plant compounds.
- Protein: adds a little extra protein to everyday meals.
Whole or ground flax seeds?
Ground is better. Whole flax seeds often pass through the body undigested, so you miss much of the nutrition. Dry-roast them lightly, grind a small batch, and store the powder in an airtight jar in the fridge for up to 2 to 3 weeks.
How to eat alsi every day
- Knead 1 to 2 tbsp of ground flax into roti or paratha atta.
- Stir into curd, raita or buttermilk.
- Blend into smoothies, lassi or protein shakes.
- Mix into oats, poha or upma.
- Make traditional alsi pinni or ladoos with jaggery and nuts.
- Make a dry chutney with roasted flax, garlic, chilli and salt.
How much flax seed per day?
For most adults, 1 to 2 tablespoons (about 10 to 20g) a day is a common amount. Drink enough water, since flax is high in fibre. If you are pregnant, have a medical condition or take regular medication, check with your doctor first.
The bottom line
Flax seeds are a cheap, easy way to add omega-3 and fibre to Indian meals. Grind them, keep portions small and use them every day.
Shop our raw flax seeds, unpolished and chemical-free, or the value 500g flax seeds jar. See all omega-3 rich seeds.
