Flax Seeds (Alsi Seeds): Benefits, Uses, Side Effects
Flax Seeds are magic food ingredient bursting with nutrients that improve overall fitness and prevent many physical problems without fuss.
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Are trendy diets making you unhappy?
There’s no reason to worry about the scale any longer.
Good nutrition without the fuss doesn’t need tracking calories, measuring macronutrients, or purchasing pricy premade superfoods or meal subscription programs.
It turns out that eating seeds can increase your stamina, improve your mood, prevent chronic disease, and reduce your waistline all at once.
Yes… you heard it right. Flaxseed is what we are going to discuss.
Flax Seeds might be the magic food ingredient you’ve been hunting for if you’re seeking the simplest healthy eating element to help you reach your goals without making a fuss.
Flaxseed was primarily used to make textiles centuries before it was the superseded we recognize it as today.
Of course, it’s now regarded as a mainstay in the nutrition industry and is renowned for being a great source of fiber and beneficial omega-3 fatty acids.
In this article, we’ll look at flaxseed, including how it became a popular dietary item, the varieties you can purchase, and the health advantages each one has.
About Flax Seeds
The flax plant, also called Linum usitatissimum, which grows to a height of about two feet, is the origin of flaxseed.
Though it has been farmed all over the world, it was probably first planted in Egypt.
The fibers of the flax plant, which are two to three times as strong as cotton, can be knitted into fabric. The plant was primarily produced to make garments when it arrived in North America.
However, cotton replaced flax as the preferred fiber in the United States in the middle of the 20th century; thus, today, most regions of North America that grow flax do so to generate seeds.
Appearance and Taste of Flax Seeds/Alsi Seeds
Flax seeds have an oval, smooth shape and are slightly larger than sesame seeds. They have a chewy, crispy texture and a nutty flavor. Brown and yellow are the two colors of flax seeds.
You will probably find brown flax seeds in supermarket stores.
The seeds of this plant have a nutty flavor and can be consumed whole or ground and frozen to extract flaxseed oil. Flaxseed, also known as linseed, has long been used in items like cereal and bread, but it has also carved out a niche in the health food industry.
Due to increased awareness of the crop’s numerous health advantages, people now have various options for consuming it, both as a supplement and as a component in various dishes.
Even so, you might have observed that flaxseed has been added to your pet’s food.
Types of Flax Seeds/Alsi Seeds
You can find flax seeds in three distinct forms:
- Whole flax seeds: They are commonly incorporated into bread and pastries to give them more firmness and aesthetic appeal.
- Grounded flax seeds: They add richness and minerals to cuisine.
- Flaxseed oil: This oil is derived from flax seeds and is frequently offered by itself in supermarkets or used in products like condiments.
Nutritionally, Flax is Next to Perfect
An ideal form of nutrition you can provide your body is flaxseeds. Their superb blending of fiber, protein, vitamin b12, micronutrients, and beneficial fats implies that they contain aspects that will offer your overall health an additional upsurge.
Unlike many other decent fitness products, they’re also quite delicious and a delight to eat.
So if you’re wondering why anybody would need to munch flaxseeds?
There are many myriad reasons why flaxseeds come in the category of superfoods. They include a lot of protein, fiber, and omega-3 fatty acids.
They can also help lower cholesterol, give you a feeling of fullness after eating, and aid blood sugar regulation.
According to a flaxseed nutrition analysis published in the NCBI, flaxseeds have around 800 times more lignans than other similar food.
Let’s examine the caloric content and nutritional breakdown of flaxseed.
| Nutrient | Value Per 100g |
| Energy | 534 Kcal |
| Fats | 42.16g |
| Saturated Fats | 3.663g |
| Monounsaturated Fats | 7.527g |
| Polyunsaturated Fats | 28.73g |
| Carbohydrates | 28.88g |
| Sugar | 1.55g |
| Fibre | 27.3g |
| Protein | 18.29g |
| Sodium | 30mg |
| Cholesterol | 0mg |
| Potassium | 813mg |
Flaxseeds are high in potassium, monounsaturated fats, polyunsaturated fats, and proteins, as can be seen from the nutritional table above. These nutrients are recognized for their significant health advantages and diverse disease-fighting abilities.
Flax Seeds amazing benefits –
#1. Flax Seeds Definitely Have a Lot of Fiber
Flax seeds are one of the best natural fiber supplies because they have a fiber content of about 27%.
Dietary fiber is crucial since it’s excellent for the good bacteria in the human stomach, which helps with digestion. Moreover, fiber promotes weight loss and lowers blood sugar levels.
#2. Flax is a Fantastic Source of Lignans
Compared to fruits, vegetables, legumes, cereal grains, and other food sources, flaxseed has 75–800 times higher lignans.
Lignans have been demonstrated to decrease the likelihood of cardiovascular disease, menopausal symptoms, and fractures. They share a molecular structure with steroids.
#3. Flax Seeds are Loaded with Protein
Every 100-gram serving of flaxseed contains about 18 grams of protein, which is more than chia seeds have in terms of protein.
Hence, ground flax is a great addition to protein smoothies. It can also increase the protein level of a muffin or waffle mix.
#4. Flax Seeds Rich in Omega-3s
The best dietary source of beneficial Omega-3 fatty acids is flaxseed oil. These unsaturated fats are excellent for lowering cholesterol levels and encouraging heart health.
To get the appropriate quantity of Omega-3, all you need to eat daily is one tablespoon of ground flax.
#5. Antioxidants Abound in Flax Seeds
Cell regeneration and repair are made possible by antioxidants.
Antioxidants are abundant in flaxseeds. Lignans, a type of polyphenol found in flaxseeds, are beneficial antioxidants. They involve cell growth, hormone balance, and anti-aging.
#6. Minerals and Vitamins Abundance in Flax Seeds
Flaxseeds are rich in nutrients and minerals. One of these is vitamin B1, which supports the regular operation of our metabolism.
Also, flaxseeds are a fantastic source of copper, which is necessary for our bodies to function normally and for daily tasks.
Furthermore, molybdenum, a mineral beneficial for our bodies’ biological processes, is present in flaxseeds.
What are the Health Benefits of Eating Flax Seeds?
Because of their multiple health advantages and rich mineral profile, flax seeds have rapidly developed a devoted following among the health-conscious community.
They are a popular healthy component of any diet plan due to their enormous health advantages.
1. Flax Seeds Improve Cholesterol Level
Excessive unhealthy (LDL) cholesterols are a primary cause of disease and can result in several physical illnesses, including diabetes and cardiovascular disorders.
Flax seeds can lower LDL cholesterol levels. Omega-3 fatty acids, a heart-healthy substance shown to lower the risk of cardiovascular diseases, are abundant in flaxseeds.
Oral consumption of flaxseed appears to help lower total cholesterol and LDL (or “bad”) cholesterol. Overweight and high-cholesterol individuals tend to benefit from it the most.
2. Flax Seeds Prevent Constipation
The dietary fiber in flaxseed is excellent. Insoluble fiber, which does not break down in the stomach acid and passes quickly through the digestive tract, is abundant in flaxseeds.
It takes up water and makes it easier for food to flow easily through the digestive system.
Nonetheless, it is advised that you consume flaxseeds together with an adequate amount of water because dehydration can increase constipation issues or possibly cause intestinal obstructions.
Young individuals and people with diabetes appear to have more bowel movements after consuming flaxseed in cupcakes or other foods.
3. Flax Seeds Stabilize Blood Sugar Levels
Flaxseed aids in lowering blood sugar and preventing insulin sensitivity, a disease that makes it difficult for the body to control blood sugar levels efficiently. This seed’s soluble fiber content might be to blame for this influence on blood sugar levels.
Blood sugar levels may be lowered as soluble fiber decreases blood sugar absorption.
Flaxseed may therefore be especially beneficial if you have type 2 diabetes.
While using flaxseed for at least 12 weeks, whether whole or ground, the benefits appear to be at their peak. This is due to the lack of fiber in flaxseed oil.
Before incorporating them into a meal, it is advised to soak them overnight.
4. Flax Seeds Aid in Weight Loss
Because it contains fiber, flaxseed can support your attempts to lose weight. Fiber makes you feel fuller sooner, which may result in weight loss if you consume fewer calories during the day.
Drinking a flax beverage with 2.5 g of fiber improves feelings of satiety and aids in appetite suppression. Consequently, adding whole flaxseed to one’s diet decreases weight gain, body mass index (BMI), and waist size.
5. Flax Seeds Regulate Blood Pressure
Potassium is abundant in flax seeds. Would you believe flaxseeds offer 813 mg of potassium per 100 grams? The adverse effects of sodium are mitigated by potassium.
The water imbalance in your body is upset by too much sodium, and this strain on your blood vessels can raise your blood pressure. Potassium dilates blood vessels and helps the kidneys flush excess sodium via urine.
Omega-3 fatty acids and fiber, essential for supporting heart health, are added to flaxseeds. The layer of cells that line blood vessels are considered to be protected by fiber, which lowers blood pressure.
When consumed orally, flaxseed may somewhat lower blood pressure in those with high blood pressure.
6. Flax Seeds Boost Immunity
There are many healthy Omega-3 fatty acids in flax seed. It improves the body’s immunological system by giving it a significant boost.
7. Flax Seeds Serves Gluten Free Source
Flaxseeds are nutritious sources that don’t include gluten. Because of this, flaxseeds are excellent for people with digestive disease or gluten intolerance.
8. Flax Seeds Strengthen Hairs
Most consumers today prefer natural skin and hair care products over those that include many chemicals. You must join the bandwagon, as flaxseeds are well-regarded for significantly impacting hair.
So it would help if you consider flax seeds for hairs for the following reasons:
- Omega-3 fatty acids are found in flaxseeds, which provide essential proteins and nutrients to hair cells, increase blood flow to the scalp, and prevent hair shaft inflammation, resulting in hair loss.
- Vitamin E, which is included in flaxseeds, reduces the impact of free radicals on your scalp while promoting healthier hair growth and stronger hair follicles.
- As the omega-3 fatty acids assist in lessening scalp irritation, they aid in soothing the scalp.
- While they bind moisture to the hair shafts and prevent breakage, dryness, and fuzz, flaxseeds keep your hair healthy, sleek, and lustrous.
- Flaxseeds balance the pH levels in your hair by calming the oil glands, so they generate the right amount of oil for your hair.
9. Flax Seeds Rejuvenate Skin
Flax seeds are abundant in nutrition, flavonoids, and vital fatty acids, which considerably enrich and moisturize your skin. They function like magic on your skin and have a variety of purposes.
These seeds can provide your complexion with radiance and make it clear and vibrant quickly because they are a storehouse of minerals and vitamins. You can prepare a healthy face pack using flax seeds to treat dry skin.
The omega-3 fatty acids in these seeds are the reason for their moisturizing qualities. Hence, flax seeds preserve your skin from withering out and maintain its smoothness.
Flax Seeds Preservation
Whole flaxseed is readily accessible at grocery stores, but you can usually break or ground it before consuming it. Whole flaxseed is more difficult for most individuals to digest than ground flaxseed. Also, it guarantees that the body can absorb nutrients more quickly.
You can purchase whole flaxseed and use a grinding machine to grind it yourself, or you can get ground flaxseed (also known as flaxseed powder or flaxseed flour) from the supermarket. Flaxseed oil and flaxseed oil supplements are also marketed to buy.
Flaxseed is known for decaying quickly and can be susceptible to heat and sunlight. To keep flaxseed fresher longer, storing it whole in the freezer is recommended.
If you grind your flaxseed, store the seeds in the refrigerator and remove them before grinding. The ground flaxseed should remain fresh for a few months if you store it in a sealed jar afterward. Light flax seed oil is typically marketed in dark-colored bottles to reduce its exposure to light. To keep it fresh, most advise storing it in the refrigerator.
Who Should Refrain from Eating Flax Seeds?
Moreover, you should restrict your intake of flaxseed and flaxseed oil if you are:
Pregnancy: During pregnancy, flaxseed could disrupt your hormonal balance.
Preparing for Surgery: Eliminate flaxseed oil from your diet for a few weeks before the treatment, as it may reduce your blood’s ability to clot.
On Medication: Given that flaxseed may assist in reducing high blood pressure, eating it along with a blood pressure-lowering medicine may trigger your blood pressure to drop too low, a condition known as hypotension.
Allergic: You’re likely allergic to flax seed if you experience a bad reaction to it so avoid its consumption.
Easy Ways to Boost Recipes with Flaxseed
Now that you know their many health benefits, let’s look at some flaxseed recipes to encourage you to consume them more frequently.
The tiny wonder seed can be utilized to quickly prepare a variety of meals, including both classic and cutting-edge cuisine. Both whole and ground seeds can be utilized.
1. Sprinkle Nutrient-Dense for Salad Dressings
Minerals like phosphorus, potassium, iron, zinc, selenium, calcium, copper, and iron are all abundant in flaxseeds. To improve the nutritional content of your favorite salad dressings, stir ground flaxseeds into the mixture.
2. Create a More Healthy Spread
Like sunflower seeds, flaxseeds offer enough good fats to make a creamy and buttery spread. You might not yet find flaxseed butter’s flavor alluring, so mix ground flaxseeds into your preferred almond butter or spread as a simple starting point.
3. Enhance Soups
Replace the butter or cream with ground flaxseeds to give a rich soup a luscious and nutty touch. Add a sprinkle of whole flaxseeds to the top for the final layer to offer a flash of color and texture.
4. A Fantastic Vegan Alternative to Eggs!
Flax is a crucial ingredient for vegan bakers because it is an excellent egg alternative. Just combine three tablespoons of water with one tablespoon of ground flaxseed.
To replace one egg in muffins and other baked goods, let it stiffen for forty minutes
5. Sprinkle over Top
Seeking the most straightforward approach to include flaxseeds in your diet every day?
For a wholesome morning meal, gently drizzle ground flaxseeds on any yogurt or oatmeal.
Flaxseeds should be added to instant oats for added nourishment.
6. Make a Meaty Substitution
Adding flaxseeds to a vegetarian burger recipe is a terrific way to give it a substantial flavour, whether you’re trying to save money or participating in the Vegetarian and vegan Monday movement.
Leave the breadcrumbs and substitute 1/4 cup of ground flaxseeds to help adhere the ingredients together. An added benefit: flaxseeds are gluten-free.
7. Flax Seeds and Multi-Grain Roti
Rotis are a food that we consume virtually daily. Thus, we reasoned, why not make these Rotis healthier?
This is how we came up with the Multi-Grain and Flax Seed Roti recipe. Even though multi-grain rotis already contain a good amount of nutrients, adding flax seeds to the dough significantly increases the rotis’ nutritional content.
You can prepare rotis with multi-grain atta comprising Aashirward Sugar Release Control Atta, flax seeds, and salt. It will boost the amount of fiber, easing your digestive problems.
8. Flax and Millet Cake
You can use multi-millet flour to bake cupcakes. To prepare the dish, you only need to combine three cups of Aashirward’s Multi Millet Mix with soaked 1 cup of flax seeds. It will taste not only delicious but also healthy. Please give this recipe a try; you’ll enjoy it.
Parting Wisdom
Due to its outstanding nutritional profile and health benefits, flaxseed is a highly sought-after seed.
Flaxseed is a valuable seed in the diet because of its rich nutritional content and the countless health benefits it offers. The benefits of flaxseeds for health include reducing the risk of heart disease and stroke and controlling blood sugar levels, to name a few.
So why wait any longer? Start consuming flax seeds to give your tummy a boost .. After all, a Happy Tummy is a Happy Mind!
Frequently Asked Questions
1. How much flax can you eat every day?
Although there are no particular flaxseed intake guidelines, 1-2 tablespoons per day are considered healthy.
With the omega-3 fatty acids, one tablespoon of ground flaxseed has 37 calories, 2 grams of polyunsaturated fat, 0.5 grams of monounsaturated fat, and 2 grams of dietary fiber.
2. Can I eat flax seeds every day?
To avoid consuming too much fiber, limit your daily flaxseed consumption and include it in a healthy, balanced diet. The most significant health advantages come from ground flaxseed.
3. Does flaxseed add volume to the hair?
Yes! Omega-3 fatty acids, B and C, included in flax seeds, can stop hair loss, promote growth, and strengthen hair.
4. What exactly is flax oil? How is it produced? Why is it advantageous?
Oil from flaxseeds is extracted to create flaxseed oil. To extract the liquid, flax seed is milled and then compressed with an oil press.
Flaxseed oil provides a concentrated omega-3 fatty acid, although processing may remove some other nutrient content in ground flaxseed.
5. How should flax seeds be consumed?
Flax seeds can be soaked in water, which can then be consumed. Flax seeds can be ground and taken with water. Moreover, ground flaxseeds can be added to a variety of beverages. Flaxseed can be used in drinks and smoothies.
Sources –
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4375225/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5122190/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9103911/
https://www.ocl-journal.org/articles/ocl/full_html/2018/03/ocl170043/ocl170043.html
