Plant-based foods are always beneficial for overall health. Similarly, flax seeds are also a plant-based food that has numerous benefits for health. Flax seeds in Urdu means “Alsi k beej” which can prevent many health problems and benefit in several ways.
We have gathered 7 mind-blowing benefits of flax seeds and how to use them efficiently. Read the blog till the end to know the potential of flax seeds.
Moreover, you can also consult a top nutritionist in Pakistan to know the potential and correct use of any food product.
Flax Seeds in Urdu
Flax seeds in Urdu are known as “السی کے بیج” and are written as “Alsi Kay Beej” in Roman. They are also known as linseeds. They have a nutty and mild flavor with crisp and crunch. They enhance the flavor, taste, and texture of all foods.
7 Amazing Benefits of Flax Seeds
1. Help in Weight Loss
Flax seeds are enriched with essential vitamins, minerals, and fibers. That’s why, they aid in losing and managing weight.
When flaxseeds are mixed with water, they become sticky. This mixture is a fiber-rich diet that can be used to suppress cravings and hunger.
The soluble fiber slows down the digestion and increases the feeling of fullness. As a result, weight management becomes easy.


A review of 45 studies was done which found that supplementing with flaxseeds results in a significant loss in weight of the body, belly fat, and BMI (Body Mass Index).
2. Promote Heart Health
Flaxseeds are a fiber-rich diet having many other essential vitamins and minerals. They are an excellent source of fiber, omega-3 fatty acids, and lignans.
Fiber in flaxseeds binds to bile salts before being excreted by the body. To accommodate these bile salts, cholesterol is taken from the blood into the liver which lowers the cholesterol levels.
High fiber and lignin content in the flaxseed can aid in reducing the risk of heart disease and stroke risk.


Omega-3 fatty acids present in flax seeds also help in maintaining heart health such as blood pressure, inflammation, and blood platelet function.
They all contribute to lowering the risk of factors that can cause heart diseases, such as blood cholesterol and 1.
If you’re diagnosed with heart disease, then consult the best cardiologist in Pakistan.
3. Manage Diabetes Symptoms
The diabetes rate is rising among adults. Flaxseeds can stabilize blood sugar levels and lower the risk of fasting blood sugar.
They can also regulate insulin and glucose levels in the body. Flaxseeds are particularly helpful for Type 2 Diabetes.
According to a review, whole flaxseeds can reduce blood sugar and prevent insulin resistance. The blood sugar level is reduced due to the soluble fiber content present in the flaxseeds. Research indicates that soluble fiber slows sugar absorption in the blood, which results in low blood sugar levels.


Remember that flaxseed benefits apply to whole flaxseeds rather than flaxseed oil. Because flaxseed oil lacks fiber.
4. Help in Digestion
Indigestion of food can cause diarrhea or constipation which will affect the health of a person.
Many studies and research support the positive effects of flaxseeds in preventing diarrhea and constipation. This can be due to the presence of a large amount of fiber content.
Flaxseeds work by adding bulk to the digestive water and averting constipation.


Moreover, flax seeds also cause the digestive waste to swell and enhance the stool bulk which can prevent diarrhea.
5. Reduce Skin Inflammation
Flaxseed consumption does not only provide internal health benefits. It also has numerous external benefits.
Regular usage of flaxseeds can aid in reducing skin irritation because of the presence of anti-inflammatory compounds such as Omega-3 fatty acids. The fiber present in flax seeds helps in repairing the skin.


Omega-3 fatty acids are the most effective compounds against inflammation in the whole body. Flaxseeds and fish oil are full of omega-3 fatty acids.
As per a study, women who regularly consume flaxseed oil had more elastic and moisturized skin. Moreover, they also had an even skin complexion.
6. Make Hair and Skin Healthy
Apart from other benefits, flaxseeds are highly beneficial for hair. They make the hair damage-resistant, stronger, and shinier.
Alpha-linolenic acid (ALA), a type of omega-3 fatty acid, is present in flaxseeds. These ALA fats nourish the hair and skin by providing them with necessary B vitamins and fatty acids. Moreover, they can prevent flaky and dry skin by making it look more moisturized.
In addition to this, flaxseeds can reduce the effects of rosacea, eczema, acne, and dermatitis. The lubricating properties of flaxseeds can help in reducing the dry eye syndrome.


Flaxseed oil consists of large concentration of good fats and powerful therapeutic properties. They can treat irritated skin making it a good choice for the skin, nails, hair, and eyes.
Useful Tip: IF you want healthy hair, skin, and nails, then add 2 tablespoons of flaxseeds to your smoothie or 1 tablespoon of flaxseed oil to your meal daily.
7. Prevent Cancer
Flax seeds are full of fiber and omega-3 fatty acids. Along with providing essential nutrients and vitamins, they have been seen to inhibit the growth of malignant tumors.
Flaxseeds are enriched with lignans (a plant compound). Lignans are known for their potential to fight against cancer. Surprisingly, the linseeds have 75-800 times more lignans than any other plant food.
Due to the high amount of lignans in flaxseeds, they can prevent cancer. Lignans have antioxidant effects that can inhibit the growth of existing tumors.
A review done in 2018 showed that intake of flaxseeds is associated with a lower risk of breast cancer (particularly for postmenopausal women).
Moreover, test tube and animal studies have also been shown to prevent skin, blood, colorectal, and lung cancer.
Nutritional Facts of Flaxseeds
Flax seeds have various beneficial properties which aid in the proper functioning of the body. The 3.5 ounces of flaxseeds have 534 calories, 18% proteins, 42% fats, and 29% carbs.
Moreover, one tablespoon of whole flaxseeds has:
- 55 Calories
- 4.3 Grams Fat
- 3 Grams Carbs
- 7% Water
- 2.8 Grams Fiber
- 1.9 Grams Protein
- 0.2 Grams Sugar
Flax seeds also have vitamins and minerals such as Copper, Magnesium, Thiamine, and Phosphorus. Other than these, they also have healthy fats (omega fatty acids and omega-3 fatty acids alpha-linolenic acid (ALA)) and fiber.
Flaxseeds Uses: How to Use Them?
Flaxseeds and their oil can be used in numerous recipes and are simple to utilize. We have gathered a few easy ways to utilize flaxseeds to reap their benefits, which are as follows:
- Drizzle flaxseed oil over fresh salad
- Sprinkle flaxseed powder into smoothies or you can mix it into water
- Add flaxseed to the yogurt
- Add ground flaxseed to the cereal to enhance flavor and fiber intake
- Add flaxseed to muffins, breads, and baked products
- Some water and flaxseed which is a good egg substitute
- Add flaxseeds to vegetable and meat patties before grilling them
Flaxseeds Side Effects
It is essential to drink plenty of water when you take flaxseeds. The potential side effects of flax seeds are as follows:
- Omega-3 fatty acids excess intake can cause a blood-thinning effect
- People who have less fiber intake can experience bloating, gas, and nausea by taking flaxseeds
- Flaxseed consumption during pregnancy can cause undesirable results
- These seeds have phytic acid that can lessen the absorption of minerals
Final Words
Experts advise using ground flaxseeds instead of whole flaxseeds to reap their potential benefits.
They have numerous powerful benefits for the overall health. From weight management to skin and hair repair, they can do wonders for the body.
Flax seeds in Urdu are also known as Alsi Kay Beej which can be bought from any grocery store.
However, it is advised to consult a professional nutritionist in Pakistan before using them.
Frequently Asked Questions (FAQs)
1. What is Flax Seed Called in Pakistan?
Flax seeds in Pakistan are known as Alsi Kay Beej or Linseeds.
2. What is the Desi Name for Flax Seeds?
Flax seeds are commonly known as Alsi. Moreover, it has also many other names such as Tishi, Agasi, Ali vidai, Aviselu, and Cheruchana vithu, etc, in different languages.
3. Are Flax Seeds Hot or Cold?
Flax seeds are hot in nature; therefore, one should be careful in the consumption of flaxseeds.