A wealth of seeds is available that foster an abundance of nutrients for optimizing overall health and well-being. Tiny little seeds are valued as a healthy food owing to the ample amounts of dietary fiber, healthy omega fatty acids, proteins, vitamins, minerals, and antioxidants, which are versatile and can be added to the regular diet in many ways. Several pieces of evidence have also disclosed that adding seeds as a part of the meal plan is known to manage weight and lipid profile, control blood pressure and blood sugar spikes, and uplift physical and mental health. One such seed that has gained huge popularity as a superfood is a flaxseed or alsi. Flaxseed has been used since times immemorial as both food and medicine in the Middle East, where it grows abundantly and is bestowed with a treasure trove of nutrients and bioactive compounds. It offers impressive health benefits such as augmenting cardiac functions, reducing inflammation, promoting digestion, and lowering the risk of diabetes and cancer. These small nutty seeds are glossy with an earthy aroma and crunchy outer layer, offering you a ton of health benefits. It is primarily used as a key element in a spectrum of culinary delights and as a health supplement.

Alsi/Flaxseed Plant:

Flaxseed, scientifically termed Lindum usitatissimum and belonging to the family Linaceae, is a flowering plant that is also known as common flax or linseed. It is largely grown as a food and fiber crop in temperate climatic regions across the world. Flaxseed is a winter crop with a thin stem bearing pale blue blossoms and fruits are round-shaped with numerous brown shiny seeds embedded that look like an apple pie. It is widely cultivated as a commercial crop in the European and American regions. In India, it is mainly grown in Madhya Pradesh, Uttar Pradesh, Bihar, Himachal Pradesh, Andhra Pradesh, and Karnataka.

 Alsi is available in two varieties depending on their color, brown and yellow. Both types have similar nutritional value, but the yellow flaxseed oil comprises a lesser amount of omega-3 fatty acids. Brown flaxseeds are chiefly used to extract vegetable oil-linseed oil, while yellow ones are used in paints, fiber, and cattle feed.

Alsi Ayurvedic Uses

Alsi or flaxseed, is used both externally in the form of oil and internally as formulations or in combination with other seeds to optimize overall health status. Alsi pacifies the Vata disorders and improves kapha and pitta doshas in the system. Packed with the goodness of fiber, it helps in losing weight, reducing ama, and improving the digestive fire. It is also valuable in relieving bloating and inflammation, regulating the body's pH, and maintaining normal homeostasis in the body. Potent anti-inflammatory action eases Vata imbalances in the system and supports treating neuralgia and paralysis. External application of alsi oil may help to cure skin allergies, reduce skin inflammation, and speed up the wound healing process.

Nutrition

Flaxseed is one of the healthiest seeds that boasts an impressive profile of nutrients. A serving of flaxseed delivers an ample amount of protein, fiber, and omega-3 fatty acids, along with vital vitamins and minerals. It is mainly high in thiamine, Vitamin B1, which holds a major role in energy metabolism, as well as cell integrity. Besides being loaded with copper, flaxseed promotes brain development and boosts immunity and iron metabolism.

The nutrition value of 1 tablespoon of ground flax seed:

Calories: 37

Carbs: 2 grams

Fat: 3 grams

Fiber: 2 grams

Protein: 1.3 grams

Thiamine: 10% of the Daily Value (DV)

Copper: 9% of the DV

Manganese: 8% of the DV

Magnesium: 7% of the DV

Phosphorus: 4% of the DV

Selenium: 3% of the DV

Zinc: 3% of the DV

Vitamin B6: 2% of the DV

Iron: 2% of the DV

Folate: 2% of the DV

Health Benefits of Flaxseed:

Power-packed with omega-3 fatty acids:

Flaxseed is a great source of plant-based omega-3 fatty acids such as alpha-linolenic acid, or ALA, which improve blood circulation, enhance heart functions, and lower the risk of stroke. The potent anti-inflammatory effects of these tiny seeds help to reduce inflammation, combat osteoporosis by lowering the risk of bone fractures, and treat other inflammatory disorders.

Prevents Cancer:

Flaxseed is packed with lignans, plant compounds that are attributed to having potent cancer-fighting actions. Surprisingly, these tiny seeds boast almost 800 times more lignans than any other plant food. Studies have revealed that regular addition of flaxseed lowers the risk of breast cancer, specifically in postmenopausal women. Moreover, the richness of antioxidants may be beneficial in averting the risk of certain types of cancer.

Gut Health:

Being intrinsically rich in dietary fiber, a serving of about 1 tablespoon of powdered flaxseed offers 2 grams of fiber, which meets about 5% and 8% of the daily advised intake for men and women, respectively. Imbued with both soluble and insoluble fiber, flaxseed supports enhanced gut health, prevents constipation, regularizes bowel movements, and improves the digestion process.

Augments Cardiac Health:

The goodness of dietary fiber, bioactive compounds, and omega-3 fatty acids in flaxseed can largely help to enhance heart functions and regulate blood pressure. Flaxseeds loaded with lignans reduce triglyceride levels, lower inflammation, and prevent heart disease. Additionally, by choosing flaxseed, one can get an ample amount of heart-friendly nutrients that improve blood circulation, prevent artery hardening, and lower the risk of stroke.

Manages Diabetes:

Vast reserves of dietary fiber and lignans in flaxseed prevent insulin resistance and regulate blood sugar surge and HbA1C levels. Insulin resistance is the inability of the system to effectively use the hormone insulin, which is the root cause of blood sugar spikes. Thus, adding this nutrient-dense seed may enhance insulin sensitivity, control blood pressure, and lower the risk of prediabetes.

Boosts Brain Function:

Flaxseed is a storehouse of health-shielding antioxidants and polyphenols, that avert free radicals from damaging healthy cells and combat oxidative stress. While the goodness of copper and thiamine in flaxseed combat premature aging and neurodegenerative diseases like Alzheimer’s and Parkinson's.

 Alsi Seed for Skin and Hair Beauty:

The benefits of alsi are tremendous, not just for health but also for uplifting skin beauty. Laden with essential fatty acids, antioxidants, and vitamins, these tiny seeds help to nourish and maintain tremendously, training skin health from the inside out. They work wonders for the skin and can ensure to make your skin looks glowing and blemish-free in a short period of time.

Blessed with proteins, healthy fat, and polyphenols, flaxseed ensures healthy skin, glows from deep within, maintains skin integrity, and delays signs of aging. The wealth of nutrients alsi restores the skin's elasticity, making it firm and well-toned. Flaxseed is rich in antioxidants, healthy fatty acids, and other key nutrients that help in maintaining hair health. Yes, these shiny little seeds can help you get smooth, lustrous, and beautiful hair.

Alsi hair mask is simple and easy to make and gives you amazing results. Rich in vitamin E, it promotes scalp health, improves blood circulation, and prevents premature graying of hair. Bestowed with omega-3 fatty acids, flaxseeds lock hair moisture, prevent the scalp from drying, and treat dandruff. Furthermore, hair-nourishing nutrients such as B vitamins, magnesium, selenium, iron, and copper boost hair growth and help your mane grow stronger and longer.

Flaxseed, also known as Linseed, is called by different names across various states in India. Here are some regional names for flaxseed:

• Hindi: Alsi
• Punjabi: Tisi or Alsi
• Gujarati: Alsi
• Marathi: Javas or Alshi
• Bengali: Tishi
• Tamil: Aali Vithai
• Telugu: Avise Ginjalu
• Kannada: Agasi or Alasi
• Malayalam: Cheruchana Vithu or Aazhi
• Odia: Pesi or Pesta
• Urdu: Alsi

Other Names: Flax Seed, Linum usitatissimum, Alsi Beej, Flex Seed, Flexseed, Linseed alsi beej flax seed linseed, linum usitatissimum seeds alsi beej flax seed linseed, Flex Seeds, Alshi, Tisi, Ginjalu, Tukhm e Katan, Teesi, Linseeds, flaxseeds

Also Read- Benefits of Alsi Flax Seeds