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1. Omega Fatty Acids:
Seeds contain about 42% of Fat, out of which 73% comprises of polyunsaturated fatty acids like Omega-6 and Omega 3 acids. Out of them, a particular agent called Alpha-linolenic acid (ALA) which is associated with improved blood lipid profiles and body metabolic parameters.
Alsi Ke Beej for Weight Loss in Urdu
Have you heard about losing weight with seeds? Yes. There are some miraculous fruit and vegetable seeds that boost the pace of weight loss significantly. These seeds are so effective that weight starts decreasing in months instead of years. Flax seeds, pumpkin seeds, methi and other seeds are awesome for obesity and fat loss.
We hear often about dry fruits that they are helpful for weight reduction however the seeds we are going to discuss are also wonderful for this purpose.
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Among all the reliable methods of weight loss, flaxseeds are one of the most effective foods that help you lose extra kilos. Enriched with fibre, Omega 3 fatty acids and anti-oxidants, flaxeeds increase your body’s efficiency to lose weight. These tiny brown seeds with distinct flavour are obtained from the flax plant, whose fibre is used to produce linen.
How flaxseeds help in weight loss?
Flaxseeds are a great source of dietary fiber. Dietary fiber is classified into two categories- soluble and insoluble. The soluble fiber produces a gel-like substance which when encounters the digestive juices and water, slows down the food absorption in your colon and in turn, makes you feel fuller for a longer time. The insoluble fiber helps in promoting the good gut bacteria which aids digestive health and increases your metabolic rate.
Essential Fatty Acids
The reason they are referred to as essential fatty acids are that they can only be obtained from healthy food sources. Flaxseeds are loaded with two essential fatty acids, omega-3 and omega-6. These essential fatty acids obtained from flaxseeds are converted to phospholipids, an integral part of the cell membrane structure. Once we ingest them, omega-3 and omega-6-fatty acids get converted to prostaglandin, which balances the metabolism. Prostaglandins derived from omega-3 fatty acids help in reducing inflammation. Inflammation can induce weight gain as it can increase oxidative stress.
Flaxseeds are rich in proteins. So, when you consume a teaspoon of flaxseeds, along with dietary fiber, the protein content suppresses your appetite. This prevents you from overeating, thereby helping you in losing weight.
Flaxseeds are low in starch and sugar, hence they are not high on calories. Eating them regularly is good for your health and helps in losing weight.
Antioxidants, which are also called lignans are abundant in flaxseeds. Though they don’t have a direct link to weight loss, but they enhance the cell functioning as your body burns fat. Lignans also provide nutritional support and protects against free radicals.
This is how you can use flaxseeds to lose weight.
Not many of us know that ground flaxseeds or milled flaxseeds are more effective for losing weight. This is because the whole flaxseeds make it difficult for the digestive system to absorb all the nutrients present in them. On the other hand, ground flaxseeds are easily absorbed and there are more chances that you get the essential fats, proteins and dietary fiber present in them.
How much flaxseeds are required to lose weight?
As flaxseeds are nutrient-rich, a tablespoon is enough. According to the health experts, one tablespoon of flaxseeds per day helps in losing weight. This also improves your overall health.
How to eat flaxseeds?
Sprinkle a few flaxseeds seeds over a cold cereal. You can also stir it into hot cereal like oatmeal.
You can also add 1 tablespoon of flax seeds into your smoothie.
You can also use flaxseed oil to make an omega-3-packed vinaigrette for any salad.
Use flaxseeds in the dressing of tuna, chicken or egg salad.
Garnish soups with a tablespoon of ground flax seed. They will give you a slight nutty flavour and delicious crunch.
Stir some ground flax seeds into a hearty casserole, chili or stew.
Add ground flax seeds to the batter of muffins, breads, cookies, and cakes.
A few other benefits of flaxseeds
They are cholesterol free and hence are good for the heart as well.
They are a good source of fiber, aid in digestion and prevent constipation.
Flaxseeds contain some other nutrients as well as protein, magnesium, calcium, phosphorous, omega 3 and lignin.
Regular consumption of flax seeds is good for your skin.
Flaxseeds also prevent cancer and facilitate weight-loss.
The lignans present in them help in combating high levels of estrogen. This also helps in maintaining balanced hormonal levels.
Flaxseeds also promote healthy hair.
They are also associated with reducing hypertension.
They are low in LDL (lipo-protein) or bad cholesterol.
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Ground flaxseed weight loss drink
You can make your own flaxseed weight loss drink by grinding flax seeds, or you can purchase ground flax seeds. This drink may boost metabolism, help you feel satiated for longer, and improve your digestion.
To make this drink, you’ll need:
- 1 tsp. freshly ground flax seed (you can grind the seeds in advance and refrigerate them)
- 1 lemon wedge
- 6 to 8 ounces hot water
Combine the ground flax seed with the hot water and stir well. Add the lemon wedge to your glass and give it a squeeze for some flavor and a boost of vitamin C. You can drink this once per day while you’re trying to lose weight.
Oral flaxseed supplements, which contain pressed flaxseed oil, have less fiber content than raw flax seeds, but can be more convenient. You can take these supplements once per day to complement your weight loss plan.
There has been quite a lot of debate on how should one consume flaxseeds. It is true that flaxseeds, when not chewed properly, can go undigested, flushed out your system. Ground or milled flaxseeds, in that case, make a better choice.
«If you buy whole flaxseeds, grind as needed and add to yogurt, oatmeal, cereal, smoothies, casseroles, and baked goods. Sprouting flaxseeds releases more of their protein and omega-3 fats,» as mentioned in Healing Foods.
Flaxseeds, when not chewed properly, can go undigested, flushed out your system.
Flaxseeds, when ground, get so versatile that you don’t even have to think twice to create a splendid array of delicacies. From rotis, parathas, pooris, breads, desserts, drinks to soups, salads, and what not, adding a tablespoon of flaxseeds can give any dish a healthy, nutty, toasty spin. Just in case you want a little push to start using flaxseeds in your regular cooking, we have got some of the simplest and fuss-free recipes for you to get started.
Interesting Flaxseeds Recipes
1. Grilled Peach and Papaya Salad with Amaranth Granola Recipe
Recipe by Shamsul Wahid, Smoke House
The goodness of fresh peaches and papaya meets the crunchiness of granola made of flaxseeds, amaranth and other health-loaded ingredients.
2. Flaxseed Smoothie
Recipe by Dr. Gargi Sharma
- 2 Tbsp flaxseeds
- 1 cup flavored soya milk
- 1 cup chilled and roughly chopped strawberries
- 1/2 cup chilled and roughly chopped bananas
- 2 tsp honey
- Garnish: 2 strawberries and 2 bananas slices
- Add strawberries, bananas, flaxseeds and honey in soya milk, blend in a juicer till the mixture is smooth and frothy.
- Pour equal quantities of the smoothie into 2 individual glasses.
- Serve garnished with a strawberry and banana slice.
3. Flaxseed Raita
Recipe by Dr. Gargi Sharma
- 1 cup bottle gourd, thickly grated
- 1 cup low-fat curd, freshly beaten
- 1/2 cup mint leaves, finely chopped (pudina)
- 1/4 tsp roasted cumin seeds (jeera)
- 1/4 tsp black salt
- 1 1/2 tbsp roasted and coarsely ground flaxseeds
- Salt to taste
- Combine the bottle guard with one cup of water. Cover and cook on a medium flame for 4 minutes.
- Combine all the ingredients, including the cooked bottle gourd in a deep bowl and mix well.
- Refrigerate for at least 1 hour and serve chilled.
Flax is a fiber-rich crop, which is loaded with soluble dietary fiber. (1) When mixed with water or saliva, this agent turns into a sticky, waxy substance, that works as a natural laxative.
This helps in smooth bowel movements, which is very important for healthy body weight. Not only that, but this fiber is also known to keep your hunger levels in check and reduce your food cravings, thus indirectly contributing to weight loss. (2)
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Along with important nutrients like Carbohydrates, Proteins, Vitamins and Minerals, Flax seeds also rich in certain agents, which affect your body mass composition. Here are the major benefits of taking linseeds for losing belly weight and excess weight:
Now that you have understood the impressive ways in which Alsi can help you lose weight, it’s time to learn how to use them in your daily diet:
- Flaxseeds can be taken in different ways – whole seeds, oil, ground paste or roasted powder. Of these forms, whole seeds may take a little more time to digest. They pass out of the tract without getting broken down by the stomach enzymes and hence offer very little benefits.
- You must always make sure that the seeds are chewed properly to maximise its properties. By getting mixed with saliva, the fiber is extracted and passed down.
- The best way to eat linseeds is to grind them coarsely and add them to your breakfast cereal or salads.
- You can even make a paste out of them and mix with your smoothies for better texture and benefits
- Roasted seeds can be blended with spices into an aromatic powder, which can be used to season your dishes.
- Flaxseed oil is also known to be beneficial in weight loss and can be added to salads or soups. However, it doesn’t contain fiber and may not be as efficient as the seed itself.
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Here’s a tasty, healthy recipe that you can easily try at home with linseeds to advance your weight loss journey:
- Ground Flax Seed – 1 tbsp
- Lemon Juice – 1 tbsp
- Hot water – about 200ml
- Take a cup of hot water and add flax seeds to it
- Combine them well until a sticky consistency achieved
- Add a few drops of lemon juice
- Have it immediately for better benefits
How Often Should I Do This?: Once a day
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Experts recommend having 2 tbsp of Flaxseeds, which is about 16gm of serving per day. Individuals who are overweight or suffering from bad cholesterol levels can take up to 5tbsp of serving. However, it is advisable to contact a nutritionist or a trained medical expert regarding this limit for your body type and requirements.
While Flaxseed can definitely help you meet your weight loss goals, you must remember that it is not a magical ingredient. It alone is not sufficient to reduce your body mass or fat levels. Flax must be combined with a healthy diet, exercise and lifestyle to experience significant improvement.
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Full of fiber
Flax seeds are rich in fiber. When you eat foods that are high in fiber, you feel full for longer. This can help suppress your desire to eat if you’re cutting calories for weight loss. Additionally, your digestive tract is stimulated by foods rich in fiber.
Eating fiber is essential to moving food through your intestines and keeping your colon free of obstructions. It’s also instrumental in stabilizing blood sugar and, yes, helping you reach a healthy weight.
Here Are Some Benefits Of Flaxseeds
These nutty delights come packed with a bevy of health benefits. «Flaxseeds are a great source of soluble mucilaginous (gumlike) fibre that can lower unhealthy cholesterol (LDL) and and balance blood sugar levels.
It also acts like hunger suppressant and helps you feel full for long. Their high omega-3 fatty acids content can help lower undesirable fats (triglycerides) in the blood, reducing the risk of stroke and heart attack.
Flaxseeds are enriched with some of the most essential and basic nutrients that our body requires. These come enriched with fibre, protein, magnesium, calcium, phosphorous, lignan among other nutrients and minerals. Lignans present in them help in battling high levels of estrogen and help in maintaining balanced hormonal levels. Since flaxseeds are energy-dense with great satiety value, these make you feel full and therefore facilitate weight management.
Flaxseeds are great for women’s health, regular consumption may help reduce menopausal symptoms and can also help tackling irregular periods and menstruation-linked discomfort. Women should make the best out of these alsi seeds benefits.
Lignans present in flaxseeds help in battling high levels of estrogen and help in maintaining balanced hormonal levels.
Source of lignin
Lignin is a complex polymer found in the cell walls of many plants. It gives plant matter a woody or stiff texture. Researchers are finding that lignin has many benefits that they were previously unaware of.
Lignins may reduce blood pressure, and may aid in weight loss, according to recent studies. Flax seeds are rich in this plant material.
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Source of omega-3 fatty acids
Flax seeds are also packed with omega-3 chain fatty acids, which have proven health benefits. They can reduce inflammation (which can contribute to heart disease), help fight autoimmune diseases, and may reduce the risk of certain cancers.
A 2011 study on how omega-3s affect weight loss in a program with diet and exercise showed little to no effect.
Lignans are chemical compounds found in plants and are powerful antioxidants. They indirectly contribute to weight loss by improving the functioning of your cells which burn fat. Lignans, when combined with the effects of fiber, are known to reduce bad cholesterol levels (LDL), which is directly linked to obesity and heart health. (3)
You will be surprised to know that linseeds contain an incredible 95% of dietary fiber. A serving of 2 tablespoons of this ingredient can help you meet 15-25% of your daily fiber requirements. This fiber is made up of mucilage gums, cellulose and lignin, all of which contribute to good gut health and belly fat loss.
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