12 Awesome Health Benefits of Alsi, Flaxseeds
Flaxseeds also known as Alsi in Hindi, have emerged as a super food due to its various health benefits.These nutrient packed seeds are easily available at cheap rates Rs.30/- per 100 grams, all over India.Flaxseeds can easily be eaten raw, roasted or as a part of other recipes. You can toss them into your smoothies, salads or even in rotis/chapatis. Below is a list of 12 health benefits of flaxseeds and some great healthy recipes using Flaxseeds..
1. Keeps you Lean :
Since it’s got healthy fats and loaded with fibre, flaxseeds will keep you fuller for a longer time and result you in not eating junk food. Therefore, aids in weight loss.
2. High Fibre :
Flaxseeds are high in soluble and insoluble fibre. We all need fibre in our healthy diet. Fibre promotes regular bowel movements. This is required for prevention of constipation. Flaxseeds are also useful for people with Irritable Bowel Syndrome and Diverticular disease (1).
3. Gluten Free :
Since flaxseeds are gluten free. They are great for those who are gluten intolerant.
4. Antioxidant Rich :
Flax seeds contain high levels of Lignans which have benefits of anti-ageing and restoring cellar health (2). Flax seeds are the richest source of plant Omega-3 (n3) fatty acids, Alpha Linolenic Acid (ALA). ALA reduces cell damage and restores Vitamin C and Vitamin E levels.
5. Reduces Inflammation :
Flaxseed consumption reduces inflammation and therefore beneficial for inflammatory diseases like arthritis, cardiovascular diseases, obesity etc. A study indicated that dietary consumption of flaxseeds reduced inflammation in kidney patients (3). Certain animal studies have also indicated flaxseeds role in reducing inflammation (4) (5).
6. Good for Brain :
Flaxseed consumption promotes growth and better brain development due to the increased uptake of omega-3 fatty acids into the tissues (6).
7. Bone-protective :
Flaxseeds contain minerals like magnesium and phosphorus in good amounts that are essential for maintaining healthy bones. Consumption of flaxseeds helps in improving the bone status in osteoporosis and the effect is due to the Alpha Linolenic Acid (ALA) content (7). To boost your bone-health you can try making Flaxseeds with Curd and Honey as it is rich in calcium, magnesium and phosphorus.
8. Good for your Heart :
Lignans may benefit the heart and possess anti-cancer properties, while omega-3 (n3) fatty acids are used to produce substances that reduce the formation of blood clots, which can reduce the risk of heart attack and stroke in patients with atherosclerosis or diabetic heart disease (8). n3 fatty acids like Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA) are required to prevent and treat cardiovascular disease (9).
9. Good for Hypertensives :
Since flaxseeds are not a very good source of sodium they are safe to be consumed by individuals with High Blood Pressure.
10. Control Blood Sugar :
Flaxseeds are rich in insoluble fibre which prevents surges in blood sugar levels. Hence, this is beneficial to those who are diabetic. Daily flaxseed consumption has shown to improve glycemic control in obese individuals with pre-diabetes (10). Diabetics can try our healthy recipe for flaxseeds How To Eat Flaxseeds, Health Benefits to control their blood glucose.
11. Maintains the Menstrual Cycle :
Flaxseeds can help in maintaining menstrual cycle regularity in women by encouraging a normal length between ovulation and menstruation (11).
12. Cancer preventive :
Several studies have reported the role of dietary flaxseeds potential to reduce tumor growth in patients with breast cancer (12) (13) (14). Flaxseed supplementation has shown to decrease prostate cancer growth in men before surgery (15).
Nutritional Information for 1 serving of Alsi, Flaxseeds
One serving of flaxseeds is 1 Tablespoon which is 10 grams.
RDA stands for Recommended Daily Allowance.
1.83 grams of Protein
2.89 grams of Carbs
4.22 grams of Fat
65.8 mg of Magnesium (Mg) = 18.8% of RDA (about 350 mg)
107.9 mg of Phosphorus (P) = 17.98% of RDA (about 600 mg)
0.16 mg of Vitamin B1, Thiamine = 12.30% of RDA (about 1.2 to 1.5 mg)
2.73 grams of Fibre = 10.92% of RDA (about 25 grams)
8.76 mcg of Folic Acid = 4.38% of RDA (about 200 mcg)
25.5 mg of Calcium (Ca) = 4.25% of RDA (about 600 mg)
0.82 mg Vitamin E = 4.10% of RDA (about 20 mg)
0.43 mg of Zinc (Zn) = 3.90% of RDA (about 10 to 12 mg)
0.57 mg of Iron (Fe) = 2.71% of RDA (about 21 mg)
0.31 mg of Vitamin B3, Niacin = 2.58% of RDA (about 12 mg)
0.02 mg of Vitamin B2, Riboflavin = 1.81% of RDA (about 1.1 mg)
81.3 mg of Potassium (K) = 1.72% of RDA (about 4,700 mg)
1.91 mcg of Vitamin K = 1.59% of RDA (about 120 mcg)
0.03 mg of Vitamin B6, Pyridoxine = 1.50% of RDA (about 2 mg)
3.0 mg of Sodium (Na) = 0.15% of RDA (about 1902 mg)
Healthy Ways to have Flaxseeds
Don’t like the taste of raw flaxseeds? No worries as we have many delicious recipes that include flaxseeds as an ingredient so that you can have them in your diet. You can start your day with Almond-Flax-Bread-with-Eggs or have it in lunch as in Oats Roti. Toss it into your muffins, Zucchini and Flax Seed Muffins and pancakes, Coconut Flour Pancakes Eggless. Have it as a dry chutney with various South Indian Dishes. Flaxseed Crackers are a healthy snack option to binge on when boredom strikes at work. Select from a tempting range of recipes below.