Benefits of Flax seeds (Alsi seeds)
Esha Dhawan
Jun 16, 2024

Alsi seeds in English are known as Flax seeds, these little brown or golden-speckled seeds you might see in the grocery store, hold a surprising amount of nutritional power. Packed with fibre, omega-3 fatty acids, and other essential nutrients, flax seeds have been gaining popularity for their potential health benefits. 

Whether you want to manage your weight, improve your heart health, or boost your overall well-being, there are numerous flax seeds benefits for your health. Keep reading to explore the goodness of flaxseeds and their 10 transformative benefits for your overall well-being.

Nutritional Value in Flax Seeds

Let's explore the impressive nutritional value of alsi seeds packed within just one tablespoon (10 grams) of these wonder seeds. 

  • Protein: 1.9 grams
  • Calories: 55
  • Water: 7%
  • Fat: 4.3 grams
  • Sugar: 0.2 grams
  • Fibre: 2.8 grams
  • Carbs: 3 grams

Top 10 Flax Seed Benefits

The benefits of Flaxseeds hold a surprising potential to enhance your overall health. Let's delve into 10 amazing benefits of flax seeds.

1. Helps Lower Cholesterol Levels
2. Reduces Blood Pressure
3. Helps Manage Weight
4. Improves Heart Health
5. Promotes Skin Health
6. Improves Digestion
7. Improves Bone Health
8. Eases Arthritis Symptoms
9. May Reduce the Risk of Cancer
10. Supports Healthy Brain Development in Babies

    1. Helps Lower Cholesterol Levels

    The first advantage of flax seeds is that it may help lower LDL ("bad") cholesterol levels, potentially reducing your risk of heart disease. The soluble fibre in flax seeds can trap cholesterol in the digestive system, helping to remove it from the body.

    2. Reduces Blood Pressure

    Some studies suggest that flax seeds may have a modest effect on lowering blood pressure. This could be due to the combined effects of fibre, omega-3 fatty acids, and lignans.

    3. Helps Manage Weight

    One of the main advantages of alsi seeds is that it can promote feelings of fullness and satisfaction, which can help you eat less and manage your weight. The fibre content in flax seeds also helps regulate digestion and keeps you feeling fuller for longer.

    4. Improves Heart Health

    Beyond lowering cholesterol and blood pressure, flax seeds may also help reduce inflammation in the body, which is a risk factor for heart disease. The omega-3 fatty acids in flax seeds contribute to overall heart health.

    5. Promotes Skin Health

    The omega-3 fatty acids and lignans in flax seeds may help improve skin health and hydration. They may also reduce inflammation, which can contribute to skin conditions like acne and eczema.

    6. Improves Digestion

    Among the many uses of alsi lies the most common one, which is flax seed's fibre content which helps regulate digestion and keeps things moving smoothly. It can also promote a healthy gut microbiome, which plays a vital role in overall health.

    7. Improves Bone Health

    Alsi seeds benefits by improving bone health as according to some studies suggest they may help increase bone mineral density and reduce the risk of osteoporosis.

    8. Eases Arthritis Symptoms

    The next benefit of eating flax seeds is that with their anti-inflammatory properties, It might become a helpful ally in managing arthritis symptoms. The omega-3 fatty acids they contain, particularly ALA, can potentially reduce inflammation in the body. This, in turn, could lead to a decrease in joint pain and stiffness commonly associated with arthritis.

    9. May Reduce the Risk of Cancer

    While more Research is ongoing, some studies suggest that flax seeds may have a role in reducing the risk of certain types of cancer, such as breast and prostate cancer.

    10. Supports Healthy Brain Development in Babies

    Alpha-linolenic acid (ALA) from flax seeds is essential for foetal brain development. Pregnant and breastfeeding women can benefit from including flax seeds in their diet as it may support healthy brain development in the babies.

    Benefits of Flaxseed Oil

    flaxseed oil, a concentrated extract from the flaxseed plant, emerges as a potential powerhouse for your well-being. Packed with omega-3 fatty acids, essential for overall health, Alsi oil benefits are many. It may contribute to a healthy heart by potentially lowering bad cholesterol. Additionally, flaxseed oil might promote smooth digestion and even reduce inflammation throughout the body.

    Flax Seeds Benefits for Males

    There are many health advantages of eating flaxseeds for men if they incorporate them into their diet. The omega-3 fatty acids present in flax seeds are superstars for heart health. They may help reduce inflammation in the arteries, potentially lowering the risk of heart disease. 

    Additionally, these omega-3s might play a role in reducing the risk of prostate cancer, another prevalent health concern for men. Flax seeds are also packed with fibre, which not only aids digestion and promotes a healthy gut microbiome, but can also contribute to feelings of fullness, potentially aiding in weight management.

    Flax Seeds Benefits for Females

    There are many flax linseed benefits particularly beneficial for women's health, especially during menstruation and menopause. The lignans in flax seeds have a weak estrogenic effect, which may help regulate menstrual cycles and alleviate symptoms like cramps and bloating. 

    Some studies suggest that these lignans might play a role in reducing the risk of certain types of breast cancer. Thus, incorporating flax seeds into your diet offers a natural way to support overall health. There are multiple beauty benefits of flax seeds as well as they help improve skin health and promote hair growth.

    How To Use Flaxseeds

    Flax seeds, while boasting a mild, nutty flavour, can be a bit gritty when eaten whole. Fortunately, incorporating them into your diet is simple and unlocks their potential health benefits.

    • Grind them fresh for easier digestion and maximum nutrient absorption.
    • Blend them into smoothies for a convenient and delicious nutritional boost. 
    • For an extra dose of fibre and healthy fats, simply sprinkle ground flax seeds on top of yoghurt, oatmeal, or cereal.
    • Give your baked goods a healthy twist by adding ground flax seeds to breads, muffins, or cookies. 
    • Finally, looking for a vegan option? Mix ground flax seeds with water to create a substitute for eggs in your baking endeavours.

    Chia seeds v/s Flax seeds

    Both chia and flax seeds are packed with essential nutrients. Chia seeds benefits by promoting fullness and heart health as they are rich in fibre and omega-3s. They also absorb liquid, making them a great option in puddings and jams. Flax seeds offer similar benefits, with the bonus of lignans, which might support hormonal health. Thus, both offer multiple benefits for your overall well-being.

    The Takeaway

    Flax seeds are a versatile and nutrient-rich superfood that can be easily incorporated into your diet. They offer a variety of potential health benefits, from improving heart health to promoting healthy digestion. Whether you're a man or a woman, usefulness of flaxseeds will tremendously affect your well-being.

    Incorporate flaxseed into your daily routine with our simple tips and recipes. Explore Amala Earth's range of flaxseed options and other mindful eating products that can support your health journey throughout every stage of life. Start feeling your best, one delicious spoonful at a time.

    FAQs on Flax Seeds Benefits

    What happens if you eat flaxseeds every day?

    Generally, consuming a moderate amount of flax seeds daily (around 1-2 tablespoons) is safe for most people. The nutritional content of flaxseeds including healthy fats, fibre, and other nutrients make them perfect for everyday consumption. However, it's important to drink plenty of water with flax seeds as they absorb liquid. 

    What is the best time to eat flaxseeds?

    There's no single best time to eat flax seeds. However, some people find it beneficial to consume them in the morning. The fibre content can help keep you feeling fuller for longer, potentially aiding in weight management.

    How to eat flaxseeds for weight loss?

    Flaxseeds are packed with fibre, which keeps you feeling fuller for longer and may help reduce cravings. Try grinding 1-2 tablespoons of flaxseeds and adding them to yoghurt, oatmeal, or even water. This way, you'll easily incorporate them into your diet and reap their potential weight-loss benefits.

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