Flaxseeds, or alsi seeds, have been around for centuries. Flaxseeds are plant-based seeds and are abundant in antioxidants. They are used in Ayurveda due to their potential benefits. They are rich in nutrients and have a nutty, pleasant flavor with a crunchy texture.
Flaxseed is available as oils, powder, flour, capsules, and raw seeds. Some people may also consume it as a dietary supplement due to its high nutritional content. To know more about the benefits of flaxseed keep reading the article!
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Nutritional Value of Alsi Ke Beej
Alsi seeds contains high fiber, protein, lignans, and omega-3 fatty acids. One tablespoon (10.3 grams) of whole flaxseed contains 55 calories. Following are the nutritional facts of a tablespoon of flaxseed:
- Protein: 1.9 grams
- Carbs: 3 grams
- Sugar: 0.2 grams
- Fat: 4.3 grams
- Fiber: 2.8 grams
- Water: 7%
- Cholesterol: 0 mg
- Potassium: 83.7 mg
It also contains magnesium, manganese, copper, zinc, selenium, Vitamin B6, iron, and folate.
Alsi Ke Fayde (Alsi Seeds Benefits)
Although it needs more research, adding alsi seeds to your diet can provide potential health benefits. Some of their health benefits include:
1. Prevents diabetes
Flaxseed contains sufficient lignans, which can help prevent chronic illnesses such as diabetes. Some studies suggest flaxseed may help prevent diabetes by lowering blood sugar levels. Taking flaxseed daily can reduce your blood sugar levels. It may also improve insulin resistance.
2. Improves heart health
Flaxseed has nutrients that may play a role in improving heart health. Lignans and phytosterols in flaxseed can lower blood pressure and prevent plaque build-up in the arteries, keeping you away from heart disease and failure. It is also rich in omega-3 fatty acids essential to keeping your heart health in check. It can also help prevent irregular heartbeat (arrhythmia) by maintaining the natural heart rhythm.
According to studies, the nutrients in flaxseed may also reduce bad cholesterol or low-density lipoprotein (LDL) in the body. High cholesterol can result in obesity and cardiovascular problems. Flaxseed consumption may improve cholesterol levels and boost heart health.
3. Supports digestive health
Flaxseeds may improve digestive issues like constipation due to their high fiber content. A tablespoon of flaxseeds contain 2.8 grams of fiber. It amounts to almost 5% of the daily recommended value for men and 8% for women.
Flaxseeds have a higher ratio of insoluble fiber, which means that they do not dissolve in your stomach. Drinking water with it can bulk up your stool, regulate bowel movements, and relieve constipation, though more research is required to conclude the effects of flaxseed on digestive health.
4. Reduces inflammation and eases arthritis
Omega-3 fatty acids in flaxseeds may have an anti-inflammatory effect on your body. It may reduce swelling in your joints due to arthritis. Flaxseed may also help lower inflammation in the arteries and reduce the risk of heart issues. You can take it in any form to benefit from its anti-inflammation agents.
5. Aids weight loss
Flaxseed may prevent obesity and help maintain a healthy weight by incorporating it into your diet. It is full of omega-3 fatty acids that can help keep off weight. It is also a rich source of soluble fiber, which stays in your stomach for longer and can reduce hunger and cravings.
Some research suggests that it can help with weight loss and control your blood sugar levels. It may be useful to add flaxseed to your diet if you want to lose weight.
6. Reduces cancer risk
The versatile nutrients in flaxseed make it a superfood that may reduce cancer risk. Omega-3 fatty acids may lower tumor growth and stop the spread of cancer. Flaxseeds may also protect you from breast and prostate cancer as they contain lignans and antioxidants.
7. Benefits the skin
The omega-3 fatty acids, lignans, and antioxidants in flaxseeds may provide some amazing benefits for the skin. Applying flaxseed topically can serve as an effective home remedy to tighten skin and hydrate the skin. The fatty acids add moisture to the skin, providing hydration.
Antioxidants provide a tightening effect, leading to a reduction in fine lines and wrinkles. The anti-inflammatory effects of flaxseeds can help soothe skin irritation and swelling.
8. Improves hair quality
Applying flaxseed to hair can improve hair structure and makes them stronger. Flaxseeds contain Vitamins B and E, which can provide many advantages for your hair. B vitamins in flaxseed can increase hair growth and strengthen them. The omega-3 fatty acid can nourish your hair and improve hair texture.
Vitamin E may strengthen your hair follicles, leading to fuller and thicker hair. You can take flaxseeds orally or apply them topically to get the full benefits of flaxseed for your hair.
Flax Seeds In Urdu
Flax seeds are referred to as “alsi ke beej” in Urdu. They are written as “السی کے بیج” in Urdu script. Alsi seeds are highly nutritious and can benefit your health in several ways.
Flaxseed Side Effects
Flaxseed can be helpful in numerous ways if taken in moderation. Adding too much flaxseed to your daily diet can have adverse effects on your body. The following problems may occur if you are over-consuming flaxseed:
1. It may cause gastrointestinal comfort:
While adding some flaxseed may be healthy for your digestive system, overeating flaxseed may result in diarrhea, bloating, or gas.
2. It may cause an allergic reaction:
Some people may be allergic to flaxseed. Stop consuming it if you feel inflammation, itching, and redness.
3. It may lower blood pressure:
Flaxseed can reduce blood pressure, and when you consume it with other medicines or supplements, it can decrease your blood pressure and cause hypotension.
4. It may reduce blood sugar levels:
Though it may help lower blood sugar, exercise caution when you add flaxseed to your diet if you have diabetes or other illnesses that affect your blood sugar level. Consult the best Nutritionist in Karachi to know how much flaxseed you should consume in a day.
4. It may not be suitable during pregnancy:
It may negatively affect pregnant and breastfeeding women as it may increase estrogen levels, a sex hormone. They may cause problems with the baby’s growth and development. Though it may be safe to consume during pregnancy in small amounts, you should avoid taking too much of it.
5. Lack of research:
Flaxseed is known for providing many health benefits according to Ayurveda and herbal medicine, but there is not enough research to prove all the benefits of flaxseeds.
Ways To Add Flaxseeds To Your Diet
There are many ways you can add flaxseeds to your diet. They are readily available in Pakistan. You can also add it in powder form in some everyday dishes such as curries, breakfast cereal, yogurt, muffin topping, or salad topping. You can use it for your skin and hair topically to avail of its advantages. Do not cook in flaxseed oil as it has a low heating temperature, but you can add it to salads or dips.
Conclusion
Flaxseed is a seed that has many potential benefits, but it comes with its risks. The nutritional composition of flaxseeds makes them a nutritious food for your health. It is full of antioxidants, omega-3 fatty acids, lignans, and fiber. Flaxseed consumption can improve your skin, heart, and digestive health.
It has anti-inflammatory properties that can be helpful for your overall health. Adding flaxseed to your diet can prevent chronic illnesses such as stroke, heart disease, and cancer. It may also promote weight loss and prevent obesity. It also helps moisten and replenish the skin when you apply it topically. You can also use flaxseed oil on your hair, which can enhance the hair texture and strengthen it.
As advantageous as it is, flaxseed also carries some possible risks that may require you to limit your flaxseed intake. The benefits of flaxseed need extensive research to know the actual effect of taking flaxseed regularly. Consuming flaxseed in moderation may not adversely affect your health, but a high amount of flaxseed ingestion can cause digestive problems.
Some people may be allergic to flaxseed and should avoid it. It can also excessively lower blood sugar and blood pressure if taken along with other medicines. Talk to a doctor before incorporating it into your everyday food.
You can use flaxseed in various ways. Add them to your everyday foods to enjoy their benefits, but do not overuse them.
Frequently Asked Questions
How to use flaxseed for weight loss?
One way to take flaxseed to lose weight is by adding flaxseed powder to hot water. You can add lemon or honey to improve the taste.
Is ground flaxseed better than whole flax seed?
Flaxseed can be taken whole or ground, but flaxseed may be more beneficial in powder form. It is easy to digest and may be easy on your stomach compared to whole flaxseed.
