Flaxseeds, known as Alsi in Hindi, are small yet powerful seeds and an incredible nutrient-packed superfood with a multitude of health benefits. They have been revered as the one preventative solution to most of our health problems in traditional medicine for centuries and now gaining popularity in modern health and wellness groups. These seeds are rich in healthy omega-3 fatty acids, fiber, and unique compounds that contribute to overall well-being. Flax seeds are linked to prevent certain types of cancer, support heart health, or improve digestive function and reduce the risk of type 2 diabetes.

Flax is an annual plant that typically grows to a height of around 2 to 3 feet (60 to 90 cm). It has slender, erect stems with narrow, lance-shaped leaves that are pale blue, sometimes white, and have five petals. Flax plants produce small, glossy brown or golden color seeds shaped like an apple pip that are about 2-4 mm in diameter.

What are the Chemical Constituents of Flax seeds?

1) Alpha-Linoleic Acid (ALA): Flax seeds are one of the best plant sources of ALA, an essential omega-3 fatty acid. 2) Dietary Fiber: They are high in both soluble and insoluble fiber. 3) Lignin: Flax seeds are the richest dietary source of lignin, which have antioxidant properties. 4) Protein: They contain moderate levels of protein. 5) Vitamins: Flax seeds contain B vitamins, particularly B1 (thiamine) and B6, and vitamin E. 6) Minerals: They provide minerals like magnesium, phosphorus, and manganese.

What are the properties?

Guna (Quality): 1) Snigdha (Unctuous): Flax seeds are considered oily or unctuous in Ayurveda. This quality is believed to help lubricate the intestines and promote healthy bowel movements.
2) Guru (Heavy): Flax seeds are relatively heavy and can provide a sense of fullness when consumed.
Rasa (Taste): 1) Madhura (Sweet): Flax seeds have a slightly sweet taste, which is one of the six tastes in Ayurveda. Sweet taste is associated with nourishing and soothing properties.
Virya (Potency): 1) Ushna (Hot): Flax seeds are considered heating in nature, which means they can increase the body’s internal heat. This quality can be balancing for individuals with excess coldness in their constitution but should be consumed in moderation by those with a lot of heat in their bodies.
Vipaka (Post-Digestive Taste): 1) Madhura (Sweet): Flax seeds are believed to have a sweet post-digestive taste.
Dosha (Balancing Effects): 1)Balancing for Vata and Kapha: Flax seeds are considered beneficial for individuals with Vata and Kapha Dosha imbalances. The oily and heavy qualities can help balance the dryness of Vata, and the sweet taste can pacify Vata as well. Additionally, the heating quality can balance excess Kapha.

Flaxseeds are consumed in many ways. Whole, milled, and roasted seeds as well as flaxseed oil and flour are available. You can also incorporate flaxseeds into your everyday recipes to get incredible flaxseeds health benefits.

What are the Flaxseed health benefits?

In addition to nutritional benefits, flaxseeds have other potential health benefits.

1) Reduces diabetes risks: In the treatment of diabetes mellitus, dietary fiber, lignans, and omega-3 fatty acids present in flaxseed have a protective effect against diabetes risks. The supplementation of diet of 10g of flaxseed powder for a period of 1 month in the diet of type 2 diabetics reduced fasting blood glucose by 19.7% and glycated hemoglobin by 15.6%. This also decreases the risk of obesity and dyslipidemia that are responsible for the development of diabetes and resistance to insulin.

Tumor and cancer reducing effects: Research has shown that the utilization of flaxseeds provides a protective effect against breast, colon, and ovarian cancer.

Prevention of kidney diseases and hypertension: Due to the anti-inflammatory properties of omega-3 fatty acids, these nutrients protect the kidneys from damage in adults. Use of flax seeds by postmenopausal women, showed positive effects, including hypo-cholesterolaemia and antidiabetic effects of supplementation. When type 2 diabetic patients were fed defatted flaxseeds for two months, patients showed a significant reduction of plasma glucose, improvement in plasma lipid profile and significant reduction of lipid peroxidation.

High blood cholesterol is a well-known risk factor for heart disease. This is especially true for oxidized LDL (bad) cholesterol. Studies note that daily consumption of flax seeds — or flaxseed oil — may lower cholesterol by 6–11%. (Polyunsaturated Fatty Acid (PUFA) supplementation was observed to reduce renal inflammation and fibrosis. Long-term supplementation of omega-3 fatty acids was associated with a significant reduction in systolic and diastolic blood pressure. Hypertension is a risk factor for chronic kidney disease (CKD). Reduction of dyslipidaemia and cardiovascular diseases (CVD) serum lipid profile is directly related to the risk factors of cardiovascular diseases. Dietary flaxseed may also offer protection against ischemic heart disease by improving vascular relaxation responses and inhibiting the incidence of ventricular fibrillation.

Prevention and treatment of obesity: Viscous fibers of flax seeds not only suppress hunger but also soluble non-starch dietary fiber of flaxseed mucilage are multi-branched hydrophilic substances, forming viscous solutions that delay gastric emptying and nutrient absorption from the small bowel.

Consumption of flaxseeds significantly increases plasma and adipose levels of ALA and inversely correlates with risk of atherosclerosis.

Flaxseed in bone health: Alpha linoleic acid, the omega-3 fat found in flaxseed promotes bone health by helping to prevent excessive bone turnover, when the consumption of foods rich in these omega-3 fats results in a lower ratio of omega-6 to omega-3 fats in the diet.

Natural treatment of bowel syndrome:

Studies on the effects of whole flaxseed demonstrated a reduction of fat absorption by fecal excretion. Dietary fiber is a natural way to manage irritable bowel syndrome, a first line of treatment for this condition.