What are Alsi/Flax seeds? Benefits, Consumption, Risks

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What are Alsi/Flax seeds?

Alsi/Flax seeds are tiny oil seeds that are thought to have originated in the Middle East some thousands of years ago. They then gained popularity as a healthy food.

Flax seeds are a plant-based food that helps provide healthy fat, fiber, and antioxidants. This helps in providing several health benefits. 

Flax seeds are yellow or brown in color and are sold whole, roasted, or milled / grounded. They have a crunchy consistency and mild, nutty flavor that can enhance the texture and taste of any recipe.

Alsi/Flax seeds are available in the form of seeds, powder, oils, capsules, tablets, and flour. Consumption of grounded flax seeds is considered to be the best option to receive maximum health benefits from them.

Nutritional Value of Alsi

A tablespoon of ground Alsi/Flax seeds weighing 7 grams contains:

• Energy: 37.4 calories
• Carbohydrate: 2.02 grams
• Fiber: 1.91 grams
• Protein: 1.28 grams
• Fat: 2.95 grams
• Potassium: 56.9 mg
• Phosphorus: 44.9 mg
• Magnesium: 27.4 mg
• Calcium: 17.8 mg
• Folate: 6.09 mcg
• Lutein and zeaxanthin: 45.6 mcg
• Minerals and vitamins: traces

Health Benefits of Alsi

Alsi/Flax seeds are rich in nutrients and offer several health benefits like:

Helps in weight loss: 

• They are rich in fiber, which helps one feel fuller for a longer time and avoid binge eating. This helps in weight loss.
• Fiber also increases the expulsion of cholesterol from the body, which is a major source of obesity.

Decreases cholesterol levels:

• The soluble fiber present in Alsi/Flax seeds binds to the fats present in the blood and helps in their elimination from the body.
• Lower cholesterol levels prevent heart problems and help maintain body weight.

Improves overall health:

• Flax seeds are nutritionally rich. They provide omega-3 fatty acids, minerals like iron, zinc, and manganese, and vitamins A, D, and F.
• The nutrients help in improving the overall health of a person.

Anti-diabetic:

• Some studies done in India say that the omega-3 fatty acids present in Alsi/Flax seeds help in increasing sugar uptake from the blood.
• This makes flax seeds a healthy food choice for diabetic people.

Prevents brain stroke:

• Alpha-linoleic fatty acids present in flax seeds help improve the blood circulation in the brain and prevent brain stroke.
• They also help in increasing the inherent capacity of the brain to recover from an injury.

Beneficial for heart health:

• Alsi/Flax seeds are rich in omega-3 fatty acids and are, therefore, known to be beneficial for heart health.
• They decrease the risk of plaque formation in the heart. This helps prevent heart attack and stroke.

Provides glowing skin:

• Alsi/Flax seeds helps reduce skin inflammation and acne.
• They also help in hydrating and nourishing the skin, giving the skin a youthful and refreshed appearance.

Provides long, lustrous hair:

• When flax seeds are applied to the hair, they help nourish the hair follicles and provide hydration to the scalp.
• This helps the hair grow quickly and also provides the hair with a natural shine.

Beneficial for post-menopausal women:

• Alsi/Flax seeds contain lignin, which acts as a remedy for post-menopausal symptoms like hormonal imbalances and hot flashes.

Decreases the risk of developing breast cancer:

• Alsi is a natural source of plant-based estrogen, known as phytoestrogens, which helps reduce the risk of developing breast cancer in postmenopausal women.
• The omega-3 fats present in the seeds also help in reducing cancer cell growth.

Helps relieve carpal tunnel pain:

• Studies show that flax seed gel helps in reducing the pain associated with carpal tunnel syndrome (a tingling and numb sensation in the hand and wrist due to a pinched nerve in the wrist joint).

Relieves the symptoms of arthritis:

• Alsi/Flax seeds can help reduce the symptoms of joint pain, stiffness, and inflammation.
• People with different types of arthritis can consume alsi regularly to relieve their symptoms.

Eases constipation:

• Flax seeds are a fiber-rich type of food.
• This makes them an effective remedy for relieving constipation.

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Different Ways to Consume Alsi

Alsi/Flax seeds and flax seed oil can be added to different recipes and are easy to use. Ground flax seeds are much easier to digest than whole flax seeds as the intestines find it difficult to break down the tough outer shell of whole flax seeds.

A few ways in which flax seeds can be consumed are:

• Add the powdered form of flax seeds to water.
• Sprinkle flax seed powder on top of smoothies.
• Sprinkle flax seed powder over cold or hot cereal for extra flavor and fiber.
• Mix flaxseed powder into yogurt.
• Flax seed powder combined with a little water can act as a simple egg substitute.
• Mix ground flax seeds into baked food items like muffins, breads, and cookies.
• Add ground flax seeds into patties, chapati, or parathas.

Risks of Consuming Alsi

It is advisable to speak to a doctor before consuming Alsi/Flax seeds if you have any of the following conditions:

• If you are taking blood thinners like aspirin or warfarin.
• If you are taking nonsteroidal anti-inflammatory drugs.
• If you are taking cholesterol-lowering medications.
• If you are pregnant or breastfeeding.
• If you have uterine cancer or hormone-sensitive breast cancer.
• If you have a known allergy to flax seeds.

The following precautions should be taken while consuming flax seeds:

• Limit your intake of flax seeds to not more than 4 to 5 tablespoons per day as overconsumption could lead to choking of the gastrointestinal tract and lead to digestive problems like diarrhea and constipation.
• Drink plenty of water while consuming flax seeds as the fiber in it requires water to easily pass through the intestines.
• Avoid eating unripe or raw seeds as they are considered to be unsafe for consumption.
• Avoid heating flax seed oil while cooking. The oil can be added to already prepared dishes. Do not microwave dishes with flax seed oil to reheat.
• Buy small, dark bottles of flax seed oil and store the bottle in the refrigerator, as the oil can spoil rapidly. Avoid using the flax seed oil past its expiration date. ( Know more about- Health Benefits of Turmeric )

Conclusion 

Alsi/Flax seeds have gained popularity due to their high content of fiber, omega-3 fatty acids, and other plant compounds. 

Alsi provides several health benefits, like improving digestive health, protection against some types of cancers, stabilization of blood sugar and cholesterol levels, skin and hair benefits, and improving heart health.

Alsi/Flax seeds are delicious, and versatile, and can be easily included in your daily diet.