By incorporating flaxseed into meals, you can enhance your overall health and well-being
Flaxseed, also known as ‘aldi’, ‘tisi’ or ‘linseed’, are often referred to as a ‘nutritional powerhouse’ or a superfood, because they are a rich source of essential nutrients such as omega-3 acids, which help to lower cholesterol. Studies also suggest that flaxseed may help lower blood pressure, contributing to improved cardiovascular health.
As BBC Good Food outlines, there are two main types of flaxseeds that are consumed: golden and brown. Their nutritional profile is the same, but they are slightly different in colour and, while they both have a nutty taste, golden flaxseeds are slightly sweeter and brown flaxseeds have more of a toasted flavour.
The site adds that flaxseeds can be grown in the UK as well as globally, so you will find them in-store all year round, but the British flax season is around July to September. Flax plants develop five-petalled flowers that bloom in the summer and then, after pollination, they develop round seed pods that house the flax seeds. When these pods turn yellow, and the seeds rattle inside, they are ready to be harvested.
Nutrition expert Jenny Tschiesche recently teamed up with Irish health food brand Linwoods to explain the powerful nutritional benefits of flaxseeds and share simple, effective ways to incorporate them into daily meals to support overall well-being. Flaxseed has been a staple in various cultures for centuries. “In fact, the Greek physician Hippocrates, known as the father of medicine, used flaxseed to treat a variety of ailments, including digestive issues and skin conditions,” she says.
According to Tschiesche, laws were also passed requiring people to consume flaxseed for its health benefits by King Charlemagne, King of The Franks, in the 8th century. Its resurgence in modern diets is well deserved, she adds, given its impressive nutritional profile and myriad health benefits.
As well as omega-3 fatty acids, the nutritional profile of flaxseed includes dietary fibre, lignans and protein. Lignans are a group of polyphenols found in plants, particularly seeds, whole grains and vegetables, and are known for their potential antioxidant properties. They may even play a role in reducing the risk of certain cancers, according to various studies.
How to incorporate flaxseed into your diet
To ensure high bioavailability of its bioactive components, Tschiesche says flaxseed should be consumed in the milled form. If consumed as whole seed your body won’t fully digest it and therefore you’ll not receive the full range of nutritional benefits. Consuming about one to two tablespoons of milled flaxseed per day is enough to provide a good dose of fibre, omega 3 fatty acids, and other nutrients, while fitting into a balanced diet.
If you’re new to eating flaxseed, however, it’s best to start with a smaller amount, such as one tablespoon per day and gradually build up to two tablespoons per day to avoid any digestive discomfort.
Integrating flaxseed into your meals is both simple and versatile. Times of India recently showcased seven Indian flaxseed recipes to add to your summer menu. These included adding flaxseed to chaas to give them a healthy twist and making a flaxseed chutney.
It said: “Add a spoon of flax magic to your regular green chutney. A blend of coriander, mint, lemon, chillies, and ground flaxseeds turns it into a flavour-packed dip with extra fibre. Spread it on parathas, mix it with curd or use it in sandwiches. It’s a simple way to boost taste and gut health.”
Other dishes featuring flaxseed included flaxseed thalipeeth, where you can add some roasted flaxseed powder into the dough for extra crunch and nutrients and a light flaxseed raita, made by mixing whisked curd with grated cucumber, roasted jeera, flax powder, and a little coriander.
You could also try a spicy flaxseed podi. The article said: “If you’re a fan of podi, try this upgraded version. Dry roast flaxseeds with curry leaves, garlic, red chillies, and urad dal. Grind them into a coarse powder and enjoy with idlis or dosa, drizzled with ghee or sesame oil. It’s punchy, fiery, and a great way to sneak in some omega-3s.”
If you have more of a sweet tooth, flaxseed can easily be incorporated into baked products. For example, says Tschiesche, milled flaxseed can be used in breads, pancakes, muffins, flapjacks (or “flaxjacks”) and cakes to enhance fibre content. And consider adding it to smoothies, muesli, granola and overnight oats and using it as an egg substitute.
“Milled flaxseed can be added to your favourite smoothie for a nutrient boost, or adding milled flaxseed to your muesli, granola or overnight oats mix can bolster its nutritional profile,” says Tschiesche. “Simply combine one tablespoon of milled flaxseed with three tablespoons of tepid water to create a plant-based egg replacement suitable for baking or in
pancakes.”
Images: Linwoods
