This is why every vegetarian needs flaxseed oil in their diet

If you’re vegetarian, there’s a good chance you’re not consuming enough omega-3 fatty acids in your diet. For those eschewing fatty fish and fish oil, flaxseed oil makes for a terrific alternative. It improves digestion, reduces inflammation and even lessens the risk of heart diseases and cancer. If these weren’t reasons enough, flaxseed oil can also be used topically to improve skin elasticity and hair growth. Here’s why you need to bring it to the front of your shelves—in the kitchen and on your vanity.

Flaxseed oil is a great vegetarian source of omega-3 fatty acids for your diet

“Doctors recommend that patients take omega-3 supplements as it aids in maintaining the ageing process of the body,” says celebrity nutritionist Pooja Makhija. She reiterates that omega-6 and omega-3 fats are both key to survival, but the latter trumps the former in terms of virtue. “Omega-6 contains inflammatory compounds, the excess of which is the root causes of all diseases. On the contrary, omega-3 can lower inflammation, which is a leading cause of ageing, and limit premature ageing of skin due to excess sun damage. You need both, but because of the inflammation factor, it’s optimal to maximise omega-3 and minimise omega-6,” explains Makhija.“Since most cooking involves vegetable and grain oils such as soybean, safflower, rice bran and sunflower, we consume more omega-6. Therefore, fatty fish, olives and flaxseed oil are important foods to add to a well-rounded diet.”

Made from freshly ground flaxseeds, flaxseed oil contains 60 per cent omega-3 fatty acids (alpha-linolenic acids). Its anti-inflammatory action prevents natural aches and pains in the joints and muscles, as well as more serious conditions like arthritis and gout. The long-chain fatty acids present in flaxseed oil aid in supporting brain function and eye health, and flaxseed oil helps improve heart health by reducing blood pressure, increasing the elasticity of the arteries and lowering bad cholesterol too. It also builds muscle mass, which in turn burns more calories than fat—resulting in weight loss.

Flaxseed oil is a powerful skincare and haircare ingredient

The essential fatty acids in flaxseed oil work inside out to keep your skin moisturised and hydrated. Due to the improved levels of moisture in the skin, it reduces the appearance of wrinkles and other ageing signs. This multitasking oil can be applied to skin to sooth irritations or soften roughness. “Since flaxseed has anti-inflammatory properties, its oil can also help prevent skin irritation, redness, allergies and tissue inflammation. Conditions such as acne can be controlled too since flaxseeds inhibit the production of sebum, an oily substance produced by the skin glands,” states Delhi-based dermatologist Dr Chiranjiv Chabbra.

In Ayurveda, flaxseeds are known for hot, pungent, heavy, purgative and strengthening qualities. “Because of its healing properties, Ayurveda uses flaxseeds (Atasi) for many of its preparations,” informs Dr Chandan MC, senior Ayurvedic physician, Ananda in the Himalayas. He says that massaging the skin with flaxseed oil locks in moisture and also helps reduce wrinkles. The omega-3 in flaxseeds helps your body to produce collagen that keeps skin smooth and elastic. Furthermore, compounds in the oil called lignans brighten and lighten the complexion since these are potent antioxidants that protect the skin from sun damage.

For hair that is prone to breakage and damage, a massage with flaxseed oil can help. The Vitamin E in flaxseed oil helps to treat hair loss and stimulate new hair growth. Lignans act as strong antioxidants which can help in the regrowth of healthier and stronger hair. Topical application of flaxseed oil prevents flaking and nourishes the scalp from within, providing relief from dandruff. Dr Chandan attests that a warm flaxseed oil massage is key to stronger, glossier hair. He suggests heating flaxseed oil and massaging it onto the scalp with your fingertips for ten minutes, and then raking it through the rest of the strands. Leave it on for an hour and rinse.

Flaxseed oil is easy to add to your diet

“Flaxseed oil can easily be swapped for other types of oil in salad dressings, dips and sauces. It is a flavoursome addition to chilled green leafy salads. It can also be used as a glaze on roast meats and vegetables. Alternatively, you can add one serving (one tablespoon or 15ml) into smoothies or shakes to add some flaxseed oil into your diet with minimal effort,” says Prem K Pogakula, executive chef, The Imperial, New Delhi.

The chef also warns that flaxseed oil should not be used for cooking, as it does not have a high smoke point and can form harmful compounds when exposed to high heat. Omega-3 fatty acids in oil tends to degrade after 200°C, so it’s highly recommended that you don’t use it for high heat cooking. Makhija suggests adding a tsp of flaxseed oil to shakes and smoothies to meet your daily requirement of omega-3. She also advocates replacing butter with this healthy fat, and drizzling it over fresh baked breads, mashes, soups and roasted vegetables.

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