Flax seeds, known as “السی کے بیج” in Urdu or “Alsi ke Beej” in Roman Urdu, are a powerful plant-based food with numerous health benefits. These tiny seeds are packed with essential nutrients such as fiber, omega-3 fatty acids, and lignans, making them a fantastic addition to your diet. In this blog, we’ll explore the benefits, uses, and precautions of flax seeds in a simple and easy-to-understand way.
What are Flax Seeds?
- Name of Flax Seeds in Urdu: Alsi ke Beej (السی کے بیج)
- Scientific Name of Flax Seeds: Linum usitatissimum
- Taste and Texture: Nutty flavor with a crisp and crunchy texture
Flax seeds, also known as linseeds, are derived from the flax plant. They have been used for thousands of years due to their health benefits and nutritional value.
9 Health Benefits of Flax Seeds
1. Help in Weight Loss
- Rich in Fiber: Flax seeds are loaded with dietary fiber, which helps you feel full for longer periods and reduces the urge to overeat.
- Controls Cravings: When mixed with water, flax seeds form a gel-like substance that aids in digestion and suppresses hunger.
- Research Backed: A review of 45 studies has shown that supplementing with flax seeds can significantly reduce body weight, belly fat, and BMI (Body Mass Index).
2. Promote Heart Health
- Omega-3 Fatty Acids: Flax seeds are a great source of omega-3 fatty acids, which help in reducing blood pressure, inflammation, and cholesterol levels.
- Lowers Cholesterol: Flax seeds’ fiber binds to bile salts, which are then excreted from the body. This process pulls cholesterol from the blood, reducing overall cholesterol levels.
- Reduces Heart Disease Risk: Flax seeds’ combination of fiber, omega-3 fatty acids, and lignans benefits heart health, reducing the risk of heart disease and stroke.
3. Manage Diabetes Symptoms
- Regulates Blood Sugar: Flax seeds can help stabilize blood sugar levels and lower the risk of fasting blood sugar spikes.
- Improves Insulin Sensitivity: Flax seeds’ soluble fiber slows down sugar absorption in the blood, which helps manage Type 2 Diabetes.
- Research Insights: Studies suggest that whole flax seeds can reduce blood sugar levels and prevent insulin resistance.
4. Aid in Digestion
- Prevents Constipation: Flax seeds are fiber-rich, which adds bulk to stool and prevents constipation.
- Supports Digestive Health: Flax seeds’ fiber helps prevent diarrhea by swelling and increasing stool bulk, promoting regular bowel movements.
5. Reduce Skin Inflammation
- Anti-Inflammatory Properties: Flax seeds contain omega-3 fatty acids, which help reduce inflammation in the body, including skin inflammation.
- Improves Skin Health: Regular consumption of flax seeds can lead to more elastic, hydrated, and healthier skin.
- Research Findings: Studies show that women who consume flaxseed oil regularly have more moisturized and even-toned skin.
6. Improve Hair and Skin Health
- Nourishes Hair and Skin: Flax seeds are rich in alpha-linolenic acid (ALA), an omega-3 fatty acid that nourishes hair and skin.
- Prevents Dryness: Flax seeds’ fatty acids and B vitamins help prevent dry and flaky skin, making it more moisturized and healthy.
- Hair Benefits: Flax seeds strengthen hair, making it shinier and more damage-resistant. They also help reduce conditions like rosacea, eczema, acne, and dermatitis.
7. Prevent Cancer
- Rich in Lignans: Flax seeds have a high concentration of lignans, plant compounds that have been shown to reduce cancer risk.
- Anti-Cancer Properties: Lignans in flax seeds have antioxidant effects that inhibit the growth of malignant tumors.
- Scientific Evidence: Research indicates that flax seeds can lower the risk of breast cancer, especially in postmenopausal women, and may also help prevent skin, blood, colorectal, and lung cancers.
8. Support Hormonal Balance
- Phytoestrogen Content: Flax seeds are high in phytoestrogens, plant compounds that mimic estrogen in the body. These compounds can help balance hormone levels, especially in women.
- Menopause Symptom Relief: Flax seeds, due to their estrogenic properties, may alleviate common menopause symptoms such as hot flashes.
- Hormonal Health: Regular intake of flax seeds supports overall hormonal health, which is beneficial for both men and women, particularly in managing conditions related to hormonal imbalances.
9. Boosts Immune System
- Antioxidants and Omega-3: Flax seeds contain high levels of antioxidants and omega-3 fatty acids, which help boost the immune system and protect the body from infections and diseases.
- Anti-inflammatory Effects: Flax seeds reduce inflammation in the body, which can contribute to a stronger immune response.
- Overall Immune Support: Regular consumption of flax seeds ensures that your body remains well-equipped to fight off infections and maintain overall health, making them an excellent addition to your diet for immune support.
Where to Buy Flax Seeds at the Best Price in Pakistan
If you’re looking to buy high-quality flax seeds at the lowest price in Pakistan, NatureZone offers competitive rates. Flax seeds start at just PKR 130 for 50 grams and PKR 400 for 250 grams. NatureZone provides premium flax seeds that are perfect for incorporating into your daily diet to enjoy all their health benefits.
Important Note: Always drink plenty of water when consuming flax seeds to avoid constipation.
Benefits of Flax Seeds (Alsi ke Beej) in Urdu
السی کے بیج کے فوائد
وزن میں کمی
السی کے بیج فائبر سے بھرپور ہوتے ہیں جو بھوک کو کم کرتے ہیں اور وزن میں کمی میں مدد دیتے ہیں۔
السی کے بیج پانی میں ملا کر جیل کی شکل اختیار کرتے ہیں جو ہاضمہ کے لیے بہترین ہے اور بھوک کو کنٹرول کرتا ہے۔
دل کی صحت کو فروغ دینا
السی کے بیج اومیگا-3 فیٹی ایسڈز سے بھرپور ہوتے ہیں جو بلڈ پریشر اور کولیسٹرول کو کم کرنے میں مدد دیتے ہیں۔
اس کے فائبر اور لینن کے مواد کی وجہ سے دل کی بیماریوں اور فالج کے خطرے کو کم کرنے میں معاون ثابت ہوتے ہیں۔
ذیابیطس کی علامات کو کنٹرول کرنا
السی کے بیج خون میں شوگر کی سطح کو مستحکم رکھنے اور انسولین کے استحکام میں مدد کرتے ہیں۔
فائبر کی موجودگی کی وجہ سے یہ خون میں شوگر کے جذب کو سست کر دیتا ہے، جو کہ ذیابیطس کے مریضوں کے لیے مفید ہے۔
ہاضمے میں مدد
السی کے بیج ہاضمے میں مدد کرتے ہیں اور قبض کو روکنے میں معاون ہوتے ہیں۔
یہ آنتوں کے پانی کو جذب کرکے پاخانہ کو بڑھاتے ہیں اور اسہال کو روکنے میں بھی مدد دیتے ہیں۔
جلد کی سوزش کو کم کرنا
السی کے بیجوں میں موجود اومیگا-3 فیٹی ایسڈز جسم میں سوزش کو کم کرنے میں مدد کرتے ہیں، خاص طور پر جلد کی سوزش کو۔
باقاعدہ استعمال سے جلد زیادہ لچکدار اور ہائیڈریٹڈ ہو جاتی ہے۔
بالوں اور جلد کی صحت کو بہتر بنانا
السی کے بیجوں میں موجود اے ایل اے فیٹی ایسڈز بالوں اور جلد کو نوریشر کرتے ہیں اور انہیں زیادہ مضبوط اور چمکدار بناتے ہیں۔
یہ خشک اور پھٹے ہوئے جلد کو موئسچرائز کر کے بہتر بناتے ہیں۔
کینسر کی روک تھام
السی کے بیجوں میں موجود لینن کینسر کے خطرے کو کم کرنے میں مدد دیتے ہیں۔
یہ اینٹی آکسیڈنٹ خصوصیات رکھتے ہیں جو کہ سرطان زدہ ٹیومرز کی بڑھوتری کو روکتے ہیں۔
(Explore the benefits and uses of Flax seeds in Urdu, add them into your diet and live a healthy life)
Nutritional Facts of Flax Seeds
Flax seeds are highly nutritious and offer a range of benefits due to their rich content of essential nutrients. Here’s what you get from 1 tablespoon of whole flax seeds:
- Calories: 55
- Fat: 4.3 grams
- Carbs: 3 grams
- Fiber: 2.8 grams
- Protein: 1.9 grams
- Water: 7%
- Sugar: 0.2 grams
Flax seeds also contain important vitamins and minerals like copper, magnesium, thiamine, and phosphorus. They are an excellent source of healthy fats, including omega-3 fatty acids.
Nutritional Facts Table of Flax Seeds
| Nutrient | Amount per 100g | % Daily Value |
| Calories | 534 kcal | 27% |
| Total Fat | 42.16 g | 65% |
| Saturated Fat | 3.66 g | 18% |
| Polyunsaturated Fat | 28.73 g | – |
| Monounsaturated Fat | 7.53 g | – |
| Omega-3 Fatty Acids | 22.81 g | – |
| Cholesterol | 0 mg | 0% |
| Sodium | 30 mg | 1% |
| Total Carbohydrate | 28.88 g | 10% |
| Dietary Fiber | 27.3 g | 109% |
| Sugars | 1.55 g | – |
| Protein | 18.29 g | 37% |
| Vitamins | ||
| Vitamin A | 0 IU | 0% |
| Vitamin C | 0.6 mg | 1% |
| Vitamin E | 0.31 mg | 2% |
| Vitamin K | 4.3 µg | 5% |
| Thiamin (B1) | 1.644 mg | 137% |
| Riboflavin (B2) | 0.161 mg | 12% |
| Niacin (B3) | 3.08 mg | 19% |
| Vitamin B6 | 0.473 mg | 36% |
| Folate (B9) | 87 µg | 22% |
| Minerals | ||
| Calcium | 255 mg | 26% |
| Iron | 5.73 mg | 32% |
| Magnesium | 392 mg | 98% |
| Phosphorus | 642 mg | 64% |
| Potassium | 813 mg | 23% |
| Zinc | 4.34 mg | 39% |
| Copper | 1.22 mg | 136% |
| Manganese | 2.48 mg | 108% |
| Selenium | 25.4 µg | 46% |
This table represents the approximate values for 100 grams of flax seeds and the corresponding percentage of the daily recommended intake.
How to Use Flax Seeds?
Flax seeds are versatile and can be easily incorporated into your daily diet. Here are some simple ways to use them:
- In Salads: Drizzle flaxseed oil over fresh salads.
- In Smoothies: Sprinkle flaxseed powder into your smoothies for added fiber.
- In Yogurt: Mix ground flax seeds into yogurt.
- In Baked Goods: Add flax seeds to muffins, bread, and other baked goods.
- As an Egg Substitute: Mix flax seeds with water as a vegan egg substitute in recipes.
- In Patties: Add flax seeds to vegetable and meat patties before grilling.
Uses of Flax Seeds in Urdu(السی کے بیج کے استعمال)
سلاد میں: سلاد پر السی کا تیل چھڑکیں۔
سمودھیز میں: سموودی میں السی کے پاؤڈر کا اضافہ کریں۔
دہی میں: دہی میں پسی ہوئی السی مکس کریں۔
بیکڈ اشیاء میں: السی کو مافنز، بریڈ اور دیگر بیکڈ اشیاء میں شامل کریں۔
انڈے کے متبادل کے طور پر: السی کو پانی میں ملا کر ویگن انڈے کے طور پر استعمال کریں۔
پٹیز میں: سبزی یا گوشت کے پٹیز میں السی کا اضافہ کریں۔
Flax Seeds Side Effects
While flax seeds offer numerous health benefits, consuming them in moderation and with plenty of water is important. Here are some potential side effects:
- Blood-Thinning: Excessive intake of omega-3 fatty acids from flax seeds may have a blood-thinning effect.
- Digestive Issues: Consuming flax seeds may cause bloating, gas, or nausea in people with low fiber intake.
- Pregnancy Concerns: Flaxseed consumption during pregnancy may cause undesirable effects.
- Mineral Absorption: Flax seeds contain phytic acid, which can reduce the absorption of minerals in the body.
Flax Seeds in Pakistani Cuisine
Flax seeds, known as “Alsi ke beej” in Urdu, have been used in traditional Indian and Pakistani cuisine for centuries. They are often added to various dishes, including:
- Kheer: A sweet rice pudding
- Haleem: A hearty meat and lentil stew
- Parathas: Flaky flatbread
- Ayurvedic tonics
Hair and Skin Benefits of Flax Seeds
Flax seeds can also be used topically for hair and skin benefits.
- Hair Mask: Mix ground flax seeds with water to form a paste and apply it to your hair as a mask. Leave it on for 30 minutes before rinsing.
- Skin Toner: Add flaxseed oil to rose water and use it as a natural toner to soothe and hydrate your skin.
Benefits of Flax Seeds for Children
Flax seeds can be a healthy addition to children’s diets. Introduce them gradually, starting with small amounts. Add ground flax seeds to their smoothies, yogurt, or oatmeal.
Flax Seeds and Pregnancy
While flax seeds are generally safe during pregnancy, you must consult with your healthcare provider before making any significant dietary changes.
Final Words
Flax seeds, or Alsi ke Beej in Urdu, are a powerful natural food with numerous health benefits. They can be a great addition to your diet if you want to manage weight, improve heart health, or enhance skin and hair. However, consuming them properly is essential and consult a healthcare professional if you have any concerns.
Everything You Need to Know About Flax Seeds
- What is Flax Seed Called in Pakistan?
Flax seeds in Pakistan are known as Alsi ke Beej or linseeds. - What is the Desi Name for Flax Seeds?
Flax seeds are commonly known as Alsi in Urdu and have other names in different regional languages. - Are Flax Seeds Hot or Cold?
Flax seeds are considered hot; therefore, consuming them in moderation is essential, especially in warmer climates. - Can Flax Seeds Help in Weight Loss?
Yes, due to their high fiber content, flax seeds can help in weight management by keeping you full for longer and reducing cravings. - How Do Flax Seeds Benefit the Skin?
Flax seeds contain omega-3 fatty acids and lignans, which help reduce inflammation and keep the skin moisturized and healthy.
