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 12 Awesome Health Benefits of Alsi, Flaxseeds

  Last Updated : Sep 18,2018






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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.

Flaxseeds-Aid-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).

Flaxseeds-Abound-in--Fibre

3. Gluten Free :
Since flaxseeds are gluten free. They are great for those who are gluten intolerant.

Gluten-free--Flaxseeds

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.

Antioxidant--Rich-Flaxseeds

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).

Reduce-Inflammation-with--Flax-Seeds

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).

Flaxseeds--Heip-in-Brain-Development

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.

Flaxseeds---is-Good-for-Bones

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).

Heart--friendly-Flaxseeds

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.

Flaxseeds--Reduce-Heart-Attack

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.

Fibre-Rich-Flaxseeds-Help-Control--Diabetes

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).

Flaxseeds--Help-Maintain-Regular-Mestrual-Cycle

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).

Eat-Flaxseeds-Prevent--Cancer

 

12-Health-Benefits--of-Falx-Seeds

 

12-Awesome-Health-Benefits-of-Alsi-Flaxseeds

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.

53.4 Calories
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)

Flaxseeds-(Alsi)-Nutritional-Information

 

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.

Happy Cooking!!



12 awesome health benefits of alsi flaxseeds

A loaf without wheat? Unbelievable but true, and absolutely awesome too. Behold the Almond Bread made with Almond Milk. This recipe is a better option for those that don’t have eggs as in the recipe Almond Flax Bread with Eggs . This is a really unique snack, which tastes great and is chock-full of good health too. It is gluten-free, which means that even gluten-sensitive people can enjoy it. Rich in protein, which is good fat, the Almond Bread is an ideal snack for weight loss, and for athletes. You can enjoy it as it is, or with Peanut Butter . Packed in a foil and refrigerated, it stays good for around five days.
Here is a chatpata roti, with a homely texture and tongue-tickling taste that are sure to steal your heart. The Oats Flax Seeds Roti features an absolutely healthy mix of ingredients, especially beneficial for those with high blood pressure because the beta glucagon in oats helps to keep both blood pressure and blood cholesterol under check. This definitely contributes to maintaining a healthy heart! The sprinkling of flax seeds atop the roti not only makes it look attractive but brings in its share of nutrition too, apart from improving the mouth-feel with its exciting crunch. You can also try other low-salt recipes like the Green Peas Soup and Creamy Green Salad .
3.  
 by Tarla Dalal
Bread is one of the first snacks we think of on a busy day – or even otherwise! However, those with high blood pressure have to refrain from having bread because of the fear of refined flour and too much salt. Here is a healthier option with a restricted amount of salt and a combination of wholesome flours and seeds. While the mix of flours makes the Low-Salt High-Fibre Multi-Grain Bread a treasure trove of B-vitamins, the use of flax and other seeds adds to the fibre content. Despite being nutritious, we suggest you only have this bread occasionally, and not more than two slices per serving. You can also try other snacks like the Mini Carrot and Cabbage Buckwheat Pancake and Seviyan Upma .
Here is how you can make a toothsome cookie within minutes, without even requiring any baking! Crushed digestive biscuits together with crunchy and wholesome ingredients like muesli and wheat bran are mixed into a dough, shaped into cookies. That’s all there is to it! Dotted with chocolate chips and dusted with desiccated coconut, these Healthy No-Bake Cookies are not only easy to prepare but extremely tasty too, so your kids would love to see it in their tiffin boxes! These cookies can be stored in an air-tight container for up to two days, so you can prepare them in advance to save time in the morning. Also pack some Nacho Chips with Cheese Dip in another tiffin for a perfect short break combo.
5.  
 by Tarla Dalal
A combo of interesting flours goes into this hearty and satiating loaf! The Buckwheat and Quinoa Bread is a healthy, gluten-free and multi-grain bread with a nice crust and dense mealy texture that’s wonderful to bite into. The dough is a bit sticky but work on it deftly and you will end up with an awesome loaf. You can toast the bread on a tava and serve it with butter, peanut butter or your favourite spread. It lasts in the fridge in an airtight container for 4 days. You can also try your hand at making other breads like the Multigrain Bread or Almond Flax Bread with Eggs.
If you can pass by this yummy dessert without tasting it, then there is something wrong with your sweet tooth! Made of peanut butter and coconut with a dash of cocoa, these balls are rolled in desiccated coconut to get a flaky texture and irresistible visual appeal. The good news is that these tasty Peanut Butter Coconut Balls are also healthy as they are rich in protein and good fat. It can also be enjoyed occasionally as a dessert by weight-watchers. The balls are a little loose when you roll them, so keep in the fridge for at least half an hour before serving. As the Peanut Butter Coconut Balls are very easy to make, you can prepare a batch and keep in the fridge for around two weeks, to enjoy whenever you want. Try other Healthy Peanut Butter recipes like No Bake Oats, Muesli and Peanut Butter Cookies and Healthy No Bake Cookies . Follow Peanut Butter Coconut Balls with step by step photos.
Flaxseeds are not new to Indian cuisine – they have been available since decades, known by the name of mukhwaas. Flaxseeds are tiny treasure troves of goodness, being high in fibre and omega-3 fatty acids . These gluten-free seeds do wonders for your heart. The insoluble fibre in flaxseeds also prevents surges in blood sugar levels, making it a good choice for those with diabetes , weight-watchers and everybody else. This recipe shows you how to eat flaxseeds in a tasty, roasted lemon-tinged form. You can start with 2 tbsps. of these roasted flaxseeds a day and slowly increase to 4 tbsps., spread out across the day and not at one shot.
A loaf without wheat? Unbelievable but true, and absolutely awesome too. Behold the Almond Flax Bread with Eggs. This is a really unique snack, which tastes great and is chock-full of good health too. It is gluten-free, which means that even gluten-sensitive people can enjoy it. Rich in protein, which is good fat, the Almond Flax Bread is an ideal snack for weight loss, and for athletes. You can enjoy it as it is, or with peanut butter . Packed in a foil and refrigerated, it stays good for around five days.
9.  
 by Tarla Dalal
Here is an innovative Indian bread that can be comfortably relished by those with irritable bowel syndrome (IBS). The dough combines oats flour and besan with aromatic mint, which is also soothing for the stomach. Flax seeds add a nice crunch to the Oats Roti, but it is optional and can be avoided if you have diarrhea or if it does not suit your stomach. Since we have used very little oil in this recipe, it is very important to serve it immediately before it gets dry. Also remember to keep the flame low when you cook these rotis or they will remain uncooked.
10.  
 by Tarla Dalal
This is a unique muffin with a fabulous, exotic flavour! A batter of plain dough is enhanced with grated zucchini, flax seeds powder and brown sugar, all of which give the muffins a very interesting mouth-feel and rare flavour. A dash of cinnamon, some mashed bananas and vanilla add to the flavour of the Zucchini and Flax Seed Muffins, making it a yummy treat that appeals to all. If you are not having these muffins immediately, warm them up for a few seconds in a microwave oven before serving. Serve these muffins for breakfast accompanied with a smoothie or milkshake .
11.  
 by Tarla Dalal
Smooth and tasty coconut flour is the secret behind the success of this fabulous pancake. Oats flour, flaxseed powder, coconut milk, every ingredient in this sumptuous pancake is as healthy as can be. The Coconut Flour Pancake is a gluten-free , eggless and protein-rich alternative to regular pancakes, and can be relished for breakfast or as a snack. Also try Oats, Coconut Milk, Peanut Butter Healthy Smoothie or Coconut Flour Bread .
Dry chutney powder, usually made with dals and red chillies, just got healthier in this all-new avtar. The traditional South Indian recipe has been tweaked to incorporate flax seeds instead of dals. Some cumin seeds have also been added to the formula to make it tastier! With loads of fibre and nutrients, this healthy version of malgapodi is a wise addition to your diet. You can mix the Flaxseeds Dry Chutney with til oil and serve as an accompaniment for idlis and dosas , or you can sprinkle some of it over snacks like uttapa to give a tongue-tickling flavour.
We have heard repeatedly that flaxseeds are a great source of Omega-3 fatty acids, and are an essential food especially for vegetarians. But, many of us are at a loss of interesting ways to include it in our diet. While we do attempt to include it in mukhwas, raita, etc., here we present a very innovative way to consume this fibre, calcium and Omega-3 fatty acid rich seed in the form of crunchy herbed crackers. Serve it with the minty beetroot dip to enhance the flavour and health quotient.
Many of us are aware of the health benefits of flax seeds, but are at a loss how to include it in our diet. This wonder seed is a treasure trove of omega-3 fatty acids, which help stabilise cell walls and reduce inflammation. Flax also has a unique blend of soluble fibre that binds with food to optimise the digestive process. Here, we suggest one of the simplest ways to enjoy flax seeds. Just mix it with curds and honey. Not only do you get a flavourful snack, but you can also harness the goodness of curds, which is loaded with good fats and proteins, calcium and vitamin D. Curds is also a great help when it comes to improving digestion. So is honey, which also gives this recipe a soft and sweet flavour. Have the Flax Seeds with Curd and Honey as soon as you mix the ingredients together.
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Reviews

12 Awesome Health Benefits of Alsi, Flaxseeds
5
 on 16 Aug 18 03:53 PM


Wondered why mummy alway ask me to have roasted lemony alsi after meals. She also carry small bottle full with the roasted flax seeds during our travelling time. I asked mom why you love flax seeds so much. She told me to go through this article and you will get your answer. Really it is not only the seeds, but the boon to prevent us from various medically disorders and to boast our healthy. Told mom to use flaxseeds in our rotis, curd, cookies, snacks etc.Informative article....
12 Awesome Health Benefits of Alsi, Flaxseeds
5
 on 07 Aug 18 09:25 PM