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Alsi ke Beej
· Common Name: Alsi Ke Beej
· English Name: Flax Seeds
· Urdu Name: السی کے بیج
· Scientific Name: Linum usitatissimum
· Halal
· Vegetarian
Description
Alsi ke Beej, small brown seeds, are a wholesome superfood that are rich in omega-3 fatty acids, dietary fiber, lignans, and vital micronutrients. They are ground and used in smoothies and baked goods. They are sprinkled over yogurt and salads or simply consumed for their nutritional boost. They offer various health benefits, including improved cardiovascular health, protection of the eye retina, better blood sugar control, and relief from constipation. It is also used as an antioxidant and anti-inflammatory. It regulates the hormonal balance, phytoestrogens, promotes heart health, reduces cancer risk, eases menopausal symptoms, and supports bone health and reduces blood cholesterol levels. To maximize nutrient absorption, flax seeds should be consumed ground rather than whole.
Healthy Daily Serving Size
1 Tablespoon (10 grams) daily contains 55 calories.
Key Nutrients in 10 Grams of Alsi
The exact content can vary based on variety, growing conditions, and process methodology. The overall amount is as follows.
· Fat: 4.3 grams, with the majority being healthy polyunsaturated fats and considered the richest plant-based sources of omega-3 fatty acids.
· Carbohydrates: 3 grams, including fiber 2.8 grams.
· Protein: 1.9 grams.
· Sugar: 0.2 gram.
· Vitamin B1: 0.17 milligram.
· Vitamin B2: 0.02 milligram.
· Vitamin B3: 0.32 milligram.
· Vitamin B5: 0.1 milligram.
· Vitamin B6: 0.05 milligram.
· Vitamin B9: 9 micrograms.
· Vitamin K: 0.4 microgram.
· Vitamin E: 0.03 milligram.
· Vitamin C: 0.1 milligram.
· Choline: 8 milligram.
· Manganese: 0.2 milligram.
· Magnesium: 39 milligrams.
· Copper: 0.1 milligram.
· Phosphorus: 64 milligrams.
· Potassium: 81 milligram.
· Calcium: 26 milligram.
· Iron: 1 milligram.
· Zinc: 0.5 milligram.
· Sodium: 3 milligram.
· Selenium: 2.6 micrograms.
· Lutein and Zeaxanthin: Approximately 67 micrograms.
· Lignans: 57 milligrams.
