Flaxseed (alsi) in Urdu: benefits, dose and how to use it
Flaxseed is alsi in Urdu. One tablespoon of ground alsi has about 55 calories, 3 g of fibre and a large amount of plant omega-3. One to two tablespoons a day may modestly lower LDL cholesterol and help constipation. Grind it, because whole seeds pass through undigested.
What one tablespoon of ground alsi gives
- About 55 calories
- 3 g of fibre, soluble and insoluble
- About 2.3 g of ALA omega-3, one of the richest plant sources
- Lignans, plant compounds being studied for heart and hormone effects
How to use alsi at home
- Grind a small batch in a dry grinder; store in a closed jar in the fridge for up to a week.
- Stir a tablespoon into dahi, lassi, oats or daliya.
- Mix ground alsi into chapati atta, about one tablespoon per two chapatis.
- Sprinkle over salad or sabzi after cooking; high heat damages the omega-3.
- Drink a glass of water with it.
What alsi will and will not do
Reasonable to expect: easier bowel movements, a small drop in LDL cholesterol over weeks, and a little extra fullness.
Do not expect: fat burning, a cure for diabetes, or a replacement for cholesterol or blood pressure medicines. If your cholesterol is high, see the lipid profile guide for the full diet, and keep taking what your doctor prescribed.
See a doctor first if
- You take blood thinners (warfarin) or hormone treatments
- You have a bowel obstruction or trouble swallowing
- You are pregnant or breastfeeding and want to take large amounts
Common questions
What is flaxseed in Urdu?
Flaxseed is "alsi" (السی) in Urdu, also called linseed in English. It is the small brown shiny seed sold in every pansar shop in Pakistan.
What are the benefits of alsi?
One tablespoon of ground alsi gives about 3 g of fibre and a large amount of plant omega-3 (ALA), plus lignans. Studies link about 30 g a day to modestly lower LDL cholesterol and slightly lower blood pressure, and the fibre helps constipation.
How much flaxseed should I eat a day?
One to two tablespoons (about 10 to 20 g) of ground alsi a day suits most adults. Studies on cholesterol often use around 30 g. Drink plenty of water with it.
Should flaxseed be ground or whole?
Ground. Whole seeds often pass through undigested, so you get the fibre but little of the omega-3 and lignans. Grind a week's worth in a dry grinder and keep it in the fridge in a closed jar; ground alsi goes rancid quickly.
Does alsi help with weight loss?
Only a little, by adding fibre and fullness. One tablespoon is about 55 calories, so measure it. There is no evidence that alsi burns fat.
Who should avoid flaxseed?
People with a bowel obstruction or difficulty swallowing, and anyone told to avoid extra fibre. If you take blood thinners, diabetes medicines or hormone treatments, or are pregnant, ask your doctor before taking large amounts.
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