Plant-based foods are always beneficial for your overall health, like flax seeds. Flaxseed contains healthy fat, fiber, and antioxidants. It is a versatile ingredient that you can use in many recipes to give a new texture and taste.
Flaxseed benefits can help live a healthy life and prevent many potential health conditions.
Flax seeds in Urdu are “Alsi k Beej or السی کابیج” which are commonly used to make “alsi ki pinniyan” and in many other dishes. They are also known as linseeds and originated in the Middle East thousands of years ago.
The fat in flaxseed is the healthy omega-3 fat that is heart-friendly and also promotes your overall health. For example, they improve digestion and also prevent type 2 diabetes, cancer, and heart-related diseases.
Experts often suggest eating ground flaxseed over raw form as grinding them can provide you with more health benefits. They are brown or yellow in color and are also processed into flaxseed oil.
The next section will help you learn about the nutritional value of flaxseeds.
Table of Contents
Nutritional Facts of Flaxseeds
Flaxseeds contain beneficial properties that can help your body to function properly. The amount of 3.5 ounces of flaxseeds contains 534 calories, 42% fat. 18% protein, and 29% carbs.
If we take one tablespoon of whole flax seeds, they contain the nutrients:
- 3 grams of carbs
- 4.3 grams of fat
- 7% of water
- 55 calories
- 1.9 grams of protein
- 2.8 grams of fiber
- 0.2 grams of sugar
You can get many minerals and vitamins by consuming flaxseed as they contain:
Copper: It plays an important role in development, and growth and helps to perform many body functions.
Thiamine: The other name of thiamine is vitamin B1 which is crucial for nerve function and also for the function of metabolism.
Magnesium: It is an essential mineral in your body that you can get from seeds, like flaxseed and leafy green veggies.
Phosphorus: An essential mineral that builds your bones strong and also helps in tissue maintenance.
They also contain healthy fats, which are composed of 73% polyunsaturated fatty acids, including omega fatty acids and omega-3 fatty acids alpha-linolenic acid (ALA). But contain 27% monounsaturated and saturated fatty acids.
According to research, flaxseeds are high in ALA, leaving the chia seeds behind in the race. But fish oil contains a high amount of omega-3 that exceeds flaxseed.
Some other plant compounds can help your body in various ways. These plant compounds include:
Cyanogenic glycosides: People with thyroid problems can get benefits from flaxseed as they form compounds, thiocyanates in your body.
Lignans: They are present in flaxseeds and also other plants, and perform as both phytoestrogen and antioxidants. Intake of flaxseed reduces the risk of heart diseases and metabolic syndrome by lowering the glucose in blood and fat levels.
Let’s learn more about how they can help your body in multiple ways.
Flax Seed Benefits
Flax seeds are small in size but provide the following benefits:
1. Flaxseed May Help in Weight Loss
Flax seeds are rich in many fibers and essential minerals and vitamins. They are also beneficial in weight loss.
When you mix the flaxseeds in the water, they become sticky. Experts believe that people can use this fiber-rich diet to suppress hunger and cravings.
People with obesity or overweight issues can also add them to their diet plan to lose some extra fat as it promotes weight loss.
2. May Manage Diabetes Symptoms
As per the WHO report, the diabetes rate is increasing among adults. Supplementing flaxseed can lower the risk of fasting blood sugar.
Flaxseeds also help to regulate glucose and insulin level. There is more research required to learn about how flax seeds provide effective results for type 2 diabetes.
If you experience any symptom of diabetes, such as:
- Feel thirsty all the time
- Have blurred vision
- Feel very tired
- Feel tingling in hands and feet
Then, you should go for the glucose random test.
3. Flax Seeds Promote Heart Health
Flaxseed is a fiber-rich diet with many other plant compounds plus essential minerals and vitamins. The most beneficial health fact is that these seeds are a great source of omega-3 fatty acids, fiber, and lignans.
They all contribute to lowering the risk of factors that can cause heart diseases, such as blood cholesterol and high blood pressure.
If you have been diagnosed with heart disease, consult with the best cardiologist about what supplements you can take.
One of the most common causes of heart disease is the high blood cholesterol level. But you can use flax seeds and flaxseed oil to reduce the risk of high blood cholesterol levels.
High fiber and lignin content in the flaxseed can help to reduce the heart disease risk.
Omega-3 fatty acids are also crucial for heart health, such as inflammation, blood pressure, and blood platelet function.
ALA-related research shows effective results in the prevention of chronic kidney disease and heart attack. Stroke. Flaxseed also helps to prevent stroke risk.
High blood patients should take advantage of flaxseeds as they work effectively to control it.
Tip: Discuss with the doctor before consuming flaxseed.
4. They Aid in Digestion
Indigestion leads to constipation and diarrhea which can affect your health. Many studies support the positive effects of flax seeds to prevent constipation and diarrhea. It acts by adding bulk to your digestive waste and preventing constipation. The seeds of flax also prevent diarrhea by causing it to swell and enhance the stool bulk.
5. Flaxseed Benefits Include Cancer Prevention
Along with providing essential omega-3 fatty acids, flaxseed has also been demonstrated to inhibit the growth of malignant tumors.
This may be due to the high concentration of lignans in flaxseeds. It is a class of bioactive substances with potent antioxidant effects that may prevent cancer by inhibiting the growth of existing tumors.
In a human clinical trial, postmenopausal women with newly diagnosed breast cancer who had a muffin containing 25 grammes of flaxseed daily for 40 days saw a potential reduction in tumour growth.
Flaxseed benefits include preventing the formation of many cancer types, such as skin, lungs, breast, and colon. They reduce the sex hormone serum levels in women with obesity and prevent breast cancer risk.
6. May Help Reduce Skin Inflammation
Regular consumption of flaxseed is not only full of internal nutritional benefits, but it also has tremendous external benefits.
Flaxseeds can help reduce skin irritation since they are rich in anti-inflammatory omega-3 fatty acids. Additionally, it has been demonstrated that flax fiber helps the skin repair.
According to a tiny study, women who regularly took flaxseed oil had more elastic skin, were better moisturized, and had a more even complexion.
Omega-3 fatty acids are the most effective substance against inflammation in the body. Fish oil and flaxseed are the greatest sources of these fatty acids.
Heart conditions, asthma, allergies, diabetes, and even some types of cancer are all significantly influenced by inflammation. Flaxseed has also been demonstrated to lessen the frequency of renal inflammation in nephritis instances.
7. Helps Make Skin and Hair Healthy
What makes flaxseed beneficial for hair? The benefits of flaxseeds for hair include making it shinier, stronger, and more damage-resistant.
The ALA fats in flaxseeds nourish skin and hair by promoting vital fatty acids and B vitamins, which can help lessen dryness and flakiness.
Additionally, it can lessen the effects of eczema, rosacea, dermatitis, and acne. The same is true for eye health, since flaxseed’s lubricating properties can lessen dry eye syndrome.
Since flaxseed oil contains an even larger concentration of good fats and strong therapeutic properties that can treat irritated skin, it is another excellent choice for your skin, nails, eyes, and hair.
If you want healthy skin, hair and nails, consider adding two tablespoons of flaxseeds to your smoothie or one tablespoon of flaxseed oil to your daily regimen.
To moisturize your skin and hair, you can consume up to one to two teaspoons of flaxseed oil per day. Since it absorbs into your skin and lessens dryness, it can also be used topically to the skin as a natural skin moisturizer.
Flaxseed Uses: Versatile but Easy to Use Seeds
Flaxseed and flaxseed oil can be used in a range of recipes and are both simple to utilize. Here are a few easy methods to improve your intake:
- Sprinkle flaxseed powder into smoothies or mix it into water.
- Instead of using salad dressing, drizzle flaxseed oil over fresh salads.
- For more fiber and flavor, top your cereal with ground flaxseed.
- Include flaxseed in your preferred yogurt.
- By adding flaxseed to breads, muffins, and other baked products, you may give them a nutritious touch.
- For a quick egg substitute, mix some water and flaxseed.
- The next time you fire up the grill, add flaxseed to meat or vegetable patties.
Do you know that flaxseeds may have adverse effects?
Yes. Because if you overdo something, or aren’t careful with the intake, potential side effects may happen.
Well, the following section can help you.
Flaxseed Side Effects
Plenty of water is a must when you consume flax seeds. The following are the potential side effects of flax seeds:
- Excess intake of omega-3 fatty acids can lead to a blood-thinning effect
- Flaxseeds intake during pregnancy can bring undesired results
- People who used to take less fiber can experience gas, bloating, and nausea by consuming flax seeds.
- Phytic acid in these seeds can reduce the absorption of minerals.
Now, it’s Your Turn!
Powerful and effective flaxseed benefits overall health, from losing weight to aiding in digestion. They include the ALA omega-3 fatty acid, protein, fiber, minerals including magnesium and phosphorus, and lignans, which are potent antioxidants.
You can balance blood sugar levels, lower high levels of LDL ‘bad cholesterol’ and manage high blood pressure with these tiny seeds. Flaxseeds promote satiety and weight management, and improve gut and digestive health by including them in your diet.
Experts typically advise consuming ground flaxseeds rather than whole flaxseeds to gain the greatest health advantages. They can be included in a variety of foods, including oatmeal, baked products, meat coatings, yogurt, and more.
People also call flax seeds in Urdu, Alsi which you can buy from any grocery store. But you should consult with a well-known nutritionist or dietician before using them.
