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Flax seed

Healthy seeds and benefits
Flax seeds, also known as linseed, are a great source of fiber and omega-3 fats, particularly alpha-linolenic acid (ALA).
If you want to increase your omega-3 levels
include Flaxseeds in your diet.
A 1-ounce (28-gram) serving of flax seeds contains a wide mix of nutrients (3):
Calories: 152
Fiber: 7.8 grams
Protein: 5.2 grams
Monounsaturated fat: 2.1 grams
Omega-3 fats: 6.5 grams
Omega-6 fats: 1.7 grams
Manganese: 35% of the RDI
Thiamine (vitamin B1): 31% of the RDI
Magnesium: 28% of the RDI
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