The Ultimate Guide to Flaxseeds (Alsi): 10 Science-Backed Benefits, Usage, and Side Effects
One small but mighty ingredient to have in your cupboard is flaxseeds. Starting with heart health and ending with radiant skin, there isn’t any benefit that isn’t quite clear. But as with anything, there is one thing that must be kept in mind—that golden guideline of moderation and the importance of water.
1. 10 Surprising Benefits of Eating Flaxseeds Daily
Daily consumption of a few flaxseeds can bring drastic changes to your body. Take a look at the following 10 benefits, which will astonish you:
1. Rich in Omega-3 fatty Acids: Flaxseeds are known to be the richest source of plant alpha-linolenic acid (ALA) required for brain health.
2. High Dietary Fibres: These pulses possess both soluble and insoluble fibres. These fibres help in the digestion of food and also prevent constipation.
3. Cancer-Protection Qualities: Flaxseeds contain high levels of lignans. They possess antioxidant properties. They have been proven to reduce the risks associated with breast and prostate cancers.
4. Blood Pressure: It has been proven to help lower systolic and diastolic blood pressures effectively.
5. Regulating Blood Sugar Levels: Flaxseed mucilage gums delay digestion and do not cause a sudden surge in blood sugar; this is greatly beneficial to people with type 2 diabetes.
6. Skin and Hair Quality: The oils present in flaxseed work as a moisture-preserving agent in the skin, thus making the skin look healthier. The B vitamins in the seeds
7. Weight Control: The fibre works to keep you satisfied and reduces the phenomenon of “phantom hunger.”
8. Cholesterol Reduction: They help in decreasing the levels of LDL, also known as bad, in the body, which are involved in binding to the bile salts, thereby enhancing the excretion of
9. Hormonal Balance: Flaxseeds have properties that can stabilise and control a woman’s menstrual cycle and even alleviate menopausal symptoms.
10. Natural Cleansing: The fibres from the produce work to clean the colon.
2. Protein Powerhouse: 5 Major Benefits for Heart Health
Flaxseeds are full of high-quality protein from plants. If you are a vegetarian, then Alsi is the best means to fulfil your protein requirement. This is how it proves to be ‘Amrit’ (elixir) for your heart:   •
1. Prevents Plaque Buildup: The Omega-3s prevent cholesterol from being deposited inside the bloodstream to form plaque that can lead to atherosclerosis.
2. Anti-Inflammatory: The result of chronic inflammation brings about heart disease, and flaxseeds soothe the body’s inflammation.
3. Helps Regulate Heartbeats: It assists in the regulation of heartbeats because of its magnesium and ALA properties.
4. Prevents Stroke: Flaxseeds help prevent ischemic strokes by maintaining the flexibility of the arteries and promoting blood thinning.
5. Rich in Amino Acids: They have been observed to have Arginine and Glutamine, essential for maintaining healthy vessels.
3. Which Diseases Can Flaxseeds Help Manage?
Even though flaxseeds are considered foods and not some “miracle cure” remedy, they have been known to provide assistance for the treatment and prevention of many of the following:
Cardiovascular diseases: Hypertension and high cholesterol
Metabolic Disorders: Type 2 Diabetes, Obesity, &&
Gastrointestinal Complaints: IBS, or Irritable Bowel Syndrome: Common Constipation
Hormonal Imbalances: PCOS- Polycystic Ovary Syndrome, Menopause
Autoimmune diseases: Joint pain and arthritis result from their Anti-inflammatory action.
Are the Flaxseeds Hot or Cold in Nature/Taseer?
The “Garam Taseer ” quality is found in flaxseeds. That is why the seeds are so much in demand in winter. In fact, in summer, it should be consumed in moderation and should be had along with lots of water.
4. Potential Side Effects and Risks
Even superfoods can be harmful if eaten in the wrong manner. The hazards related to eating flaxseeds are as follows:
Digestive Distress: Consuming high amounts of seeds without sufficient hydration may cause bloating, gas, or even bowel obstruction.
Hormone Sensitivity: Because of estrogen-like properties attributed to the lignans, pregnant patients or patients having hormone-sensitive cancers should consult a physician before using the herb.
Blood Thinning: As flaxseeds have a natural blood-thinning action, people who take blood thinners and who are undergoing surgical procedures need to be very cautious.
Allergic reactions, though very rare, could include itchiness, swelling, and redness.
Unripe Seeds: It is advisable never to consume raw or unripe flaxseeds because they contain low amounts of cyanides, which can be eliminated when roasted.
5. How to Use Flaxseeds Properly
When it comes to consuming flax seeds in order to gain their health benefits, it is not only important to have them in whole form. This is because the shells are very tough and will not pass through digestion.
THE BEST WAY TO CONSUME:
Roast and Grind: Dry roast the seeds in low heat for 2 to 3 minutes. Grind when cooled to a coarse powder.
Storage:
Ground flaxseeds can be stored inside an airtight, closed container inside the refrigerator. This is because ground flaxseeds contain certain oils and easily get oxidised at normal temperatures.
Dose: The starting dose should be 1 teaspoon. Afterwards, the dose will be increased to 1-2 tablespoons.
Serving Ideas Formula:
Smoothies: Blend a tablespoon of this product into your protein or fruit smoothie.
Yoghurt/Curd: Use to top the bowl of fresh curd.
Oatmeal: You can add it to oatmeal. Baking: You can use it in vegan baking as ‘egg replacers’ – mix one tablespoon of flaxseed powder with three tablespoons of water. Salads: You can use it as a topping for salads.
Conclusion
Flaxseeds are a small but mighty addition to your pantry. From heart protection to glowing skin, the benefits are apparent. It is always necessary to remember the golden rule in this case—moderation is the key, and hydration is required.
