It is a common trend these days that whatever food western countries declare as “SuperFood”, it will become star food in the Indian Markets. One such Superfood is “Flaxseed” or “Alsi” for its numerous health benefits. Flaxseeds are popularly known as ALSI in India. It is being used by Indians in Various ways from centuries. People are talking about Alsi everywhere. Many doctors and Dieticians are recommending Alsi for Weight-loss, and treating Cancer, Diabetes, Heart problems, etc. With growing Inflammation related problems amongst the population like Diabetes, Auto-Immune Diseases, Atherosclerosis, PCOS, etc, it becomes necessary to include Anti- Inflammatory food in our regular diet. Alsi is one such super seed that has the magical powers to cure many ailments.
What are actually Alsi/ Flaxseeds?
Alsi/ Flaxseeds are the seeds of a blue flowering plant Flax (Linum usitatissimum), from the family of Lineacea. The plant is cultivated for its Fibre, from which linen yarn is made and for its nutritious seeds called Alsi or Flaxseeds. Alsi is widely cultivated in various states of India including Telangana, Andhra Pradesh, Karnataka, West Bengal, Maharashtra, Rajasthan, Uttar Pradesh, Bihar, and Himachal Pradesh. The Indian Institute Of Oilseeds Research (IIOR), Hyderabad conducts various research on Flax Seeds. (1) (2) Flax Plant or Alsi is adaptable to a variety of soils and climates but grows best in Loamy soil and temperate climate. Other than India, Kazakhstan, Canada, Russia, and China are the largest producers of Alsi/ Flax Seeds. Hindi Name: Alsi or Alasi English Name: Flax Seeds OR Linseeds Telugu: Avisa ginjjalu Kannada: Agase Tamil: Ali Vidai Marathi: Alashi or Jowas Bengali : Tishi or Pesi Nutritional Profile of Alsi/Flaxseeds The two basic varieties of Alsi are Brown and Golden Seeds, with almost the same nutrient profile and health benefits. The following table shows the principle of nutritional facts per 100 grams serving of Alsi/Flaxseeds. Nutrient Parameter Amount Energy 534 KCal Carbohydrates 28.8 grams Protein 18.3 grams Fat 42.16 grams Dietary Fiber 27.3 grams Calcium 255 mg Potassium 813 mg Calcium 255 mg Copper 1.12 mg Phosphorous 370 mg Mgnesium 392mg Iron 5.73 mg Thiamine 1.64 mg Niacin 3.08 mg Folates 0.087 mg Riboflavin 0.161mg Vitamin E 19.95 mg Vitamin K 0.043 mg Vitamin C 0.6 mg
After checking out the nutritional profile of Alsi there is no doubt why they are listed in Superfoods Category. Alsi may be minute in size but in reality this little seed packs loads of nutrition in them. The Vitamin and Mineral content in Alsi is similar to that of Grains. Besides they are rich in essential fatty acids which make them a top contender in the fight against Diabetes, Heart Diseases, Cancer. A few tablespoons of flaxseeds can recharge and revitalize you and your body’s defense mechanisms in ways not possible through artificial supplements.
How to eat flaxseeds/alsi for good health?
Alsi/ Flaxseeds are primarily used for the seed and flax oil. Alsi/Flaxseeds can be consumed in the following ways:-
1. Whole Alsi/Flaxseeds:
These have a soft and crunchy texture. You can dry roast them and store them in an airtight container. You can add these roasted seeds in your mouth freshener (Mukhwas) or to homemade cereals, Chikkis, and Deserts.
You can sprout alsi and consume 1 tablespoon early in the morning. Sprouted seeds can be added to your regular salads and curries to enhance their nutritional value.
2. Ground Alsi/Flaxseeds:
Opt for ground flaxseeds/alsi for better digestion and absorption. Whole seeds may be hard to digest for some individuals due to their tough outer shells. Crush the flaxseeds in a coffee grinder, blender, or food processor and store it in the refrigerator for a week.
You can add a teaspoon of this in your buttermilk glass, Raitas, and Parathas. You can also add them to your Dhoklas, Curries, muffins, Puffed rice, bread, and Idly or Dosa Batter.
You can start your day by drinking a glass of lukewarm water mixed with 1 teaspoon grounded Alsi power to detox your body.
3.Alsi oil/ Flaxseed Oil:
Flaxseed oil is extracted by a process called cold pressing the seeds. Flaxseed oil contains more ALA than the seeds. 1 tablespoon of ground seeds contains 1.6 grams and 1 tablespoon of flaxseed oil contains 7 grams of ALA.
But, flaxseeds are more beneficial than the oil as the oil is devoid of fiber and other nutrients.
Flaxseeds are heat sensitive and therefore not suitable for high-temperature cooking. It can be used for salad dressing.
Store the Flaxseed Oil in an airtight container and keep it the cool & dark place. If it is exposed to sunlight, the oil may get rancid and not fit for consumption.
How much Alsi/Flaxseeds will be beneficial?
Like any other food, Moderation is necessary with Alsi/Flaxseeds. Most studies have reported that 1- 2 Tablespoons (10- 20 grams) per day of alsi/flaxseeds will fetch all the health benefits related to it.
If you are looking Alsi /flaxseed as a treatment supplement for a specific clinical condition consult your Healthcare provider or Qualified Nutritionist for the correct dosage.
In the case of Bleeding disorders, Pregnancy and Schizophrenia please consult your physician before taking Alsi/ Flaxseeds.
Alsi/ Flaxseeds are the seeds of a blue flowering plant Flax (Linum usitatissimum), from the family of Lineacea. The plant is cultivated for its Fibre, from which linen yarn is made and for its nutritious seeds called Alsi or Flaxseeds. Alsi is widely cultivated in various states of India including Telangana, Andhra Pradesh, Karnataka, West Bengal, Maharashtra, Rajasthan, Uttar Pradesh, Bihar, and Himachal Pradesh. The Indian Institute Of Oilseeds Research (IIOR), Hyderabad conducts various research on Flax Seeds. (1) (2)
Flax Plant or Alsi is adaptable to a variety of soils and climates but grows best in Loamy soil and temperate climate. Other than India, Kazakhstan, Canada, Russia, and China are the largest producers of Alsi/ Flax Seeds.
Hindi Name: Alsi or Alasi
English Name: Flax Seeds OR Linseeds
Telugu: Avisa ginjjalu
Kannada: Agase
Tamil: Ali Vidai
Marathi: Alashi or Jowas
Bengali : Tishi or Pesi
Nutritional Profile of Alsi/Flaxseeds
The two basic varieties of Alsi are Brown and Golden Seeds, with almost the same nutrient profile and health benefits.
Why Alsi/ flaxseed is nutritionally special?
Three unique and magical nutrients found in Alsi make them powerful in combating many health issues.
Omega -3 fatty acid.
Lignan.
Mucilage.
1.Omega -3 fatty acid content
Out of 127 World’s healthiest food, Alsi stands out as the number one source of the Omega – 3 fatty acids. Omega – 3 fatty acids have numerous benefits to your body. It improves risk factors associated with heart diseases, Improves brain function, builds Immunity, reduces fat in the Liver, Improve Eye Health, and fights depression and anxiety. The Omega -3 fatty acids present in Alsi is Alpha Linoleic Fatty Acids (ALA). The specialty of ALA is that it remains stable for abreast three hours after it has been cooked or heated at a temperature of 150 deg celsius. This property allows flax seeds to be used in baked goods like muffins and bread without tarnishing the beneficial omega -3 fatty acids. 28grams of flaxseeds ( 2 tablespoons) contains around 3.5 grams of ALA.
2. Lignan
The Lignans are a group of polyphenols found in plants. Plant Lignans are metabolized by intestinal bacteria to mammalian Lignans enterodiol and enterolactone. Lignans are one of the major classes of phytoestrogens, which are like estrogen-like chemicals and act as antioxidants. 100 grams of Alsi contains 0.3 grams of Lignan.
Mucilage Content
Another important feature of Alsi is its mucilage content. Mucilage is a water-soluble fiber, very significant in keeping a healthy intestinal tract. It slows down the process of transfer of contents of the stomach into small intestines, thus increase the rate at which nutrients are absorbed from the intestine. 23% of the seed represents mucilage and is found in the seed coat.
Bottomline
The three magical components Omega – 3 fatty acids, Lignans, and Mucilage in Alsi/Flaxseeds make it in a top list of Superfood category. Tiny seeds called Alsi are loaded with nutritional goodness.
They can be beneficial for diabetes, improve blood pressure, lower bad cholesterol, reduce the risk of cancer, boost brain health, and improve digestive health.
It is a versatile food and can be used as a grounded form or as oil. It can be a star ingredient in many cuisines.
Remember moderation is important to reap the benefits and prevent the side effects. After reading every health benefit of alsi its sure your faith in Alsi /flaxseeds strengthened and you will include them in your regular diet to reap health benefits associated with them.