Aalash, alsi, tisi, or simply flaxseeds—whatever name you call them by—these seeds have made a surprising comeback. Once known as a poor man’s oilseed, flaxseeds are now being promoted as a superfood by social media influencers across the world. While sesame seeds have always been the preferred choice for chutneys (achar) in Nepal, flaxseeds were usually left out. Even flaxseed oil, now praised as healthy, was traditionally used only by poor families in Nepal and Bihar. It was rarely seen in kitchens. Instead, its main uses were in soap making, paints, varnishes, and linoleum. Some people also used it for hair and skincare, or as animal feed.
Long before influencers made it trendy, the ancient Ayurvedic texts had already highlighted the many benefits of flaxseeds. However, this knowledge remained within the circles of traditional health practitioners and never reached the wider public.
Before diving into the many health benefits of flaxseeds, it’s important to be aware of some possible side effects. For most adults, flaxseed is generally safe. But adding it to your daily diet may lead to more frequent bowel movements and might cause bloating, gas, stomachache, or nausea—especially in higher doses.
Pregnant women are advised to avoid flaxseeds because they can mimic estrogen in the body. This hormone-like behavior can also be a concern for people with hormone-sensitive conditions such as breast or ovarian cancer. Some types of flaxseeds that are low in alpha-linolenic acid (ALA) may raise triglyceride levels in the blood, which can be harmful for people with high cholesterol.
Additionally, flaxseeds may increase the risk of bleeding during or after surgery. Medical experts recommend stopping their use at least two weeks before any scheduled surgery.The outer cover of flaxseeds is difficult to digest, so it should be crushed before use. The best method is to dry-roast the seeds, crush them, and then use them.
Flaxseed, or Linum usitatissimum, is believed to be one of the oldest cultivated crops—grown over 6,000 years ago. It originated in Mesopotamia and was used by ancient Egyptians and Babylonians. Over time, flax spread to Europe, Asia, and eventually the Americas. In Nepal, it’s mainly grown in the Madhesh region and inner Madhesh, where it continues to be a part of traditional farming systems.
Today, science is catching up with ancient wisdom. Flaxseeds are now recognized globally for their exceptional nutritional value.Flaxseeds are a rich source of ALA, an essential omega-3 fatty acid that supports heart health, reduces inflammation, and boosts brain function. They contain both soluble and insoluble fiber, which aids digestion, regulates bowel movements, and supports gut health. It also helps manage blood sugar and lowers cholesterol.
It’s packed with lignans. These natural antioxidants reduce oxidative stress and may lower the risk of chronic illnesses like heart disease and cancer. They also help balance hormones, especially in women. The fiber content promotes a feeling of fullness, which can help reduce calorie intake. Omega-3s also support a healthy metabolism.
Flaxseeds help improve skin texture by reducing dryness, redness, and irritation, giving your skin a healthier glow. According to Ayurveda, flaxseeds support hormonal balance in both men and women. They are particularly helpful during menopause and puberty and can ease symptoms like cramps and hot flashes.
The omega-3s and lignans have anti-inflammatory effects that may benefit those suffering from arthritis, heart disease, and diabetes. In Ayurvedic medicine, flaxseeds are considered tridoshic—meaning they are suitable for all body types. They are believed to warm the body, calm the mind, and balance Vata, Pitta, and Kapha doshas.
Flaxseed oil is also widely used in Ayurveda for its internal and external health benefits. It’s believed to improve digestion (agni) and promote vitality (ojas), contributing to overall well-being.
Flaxseeds are not just healthy—they’re versatile in the kitchen. In Nepal, both traditional and modern dishes now feature flaxseeds in creative ways.
Flaxseed powder drink (Sattu-style): A popular breakfast item, this drink is made by mixing roasted flaxseed powder with warm water. Add almonds, a pinch of black salt, and cumin powder for extra flavor and nutrition.
Flaxseed in bread: Mix flaxseed powder into dough for roti or paratha. It adds nutrients without changing the taste much and blends easily with other grains.
Flaxseed achar chhop (dry chutney): Combine flaxseeds with sesame, coriander, and dried chilies to make a dry chutney that pairs perfectly with dal and rice.
Flaxseed oil: This oil can be used in salad dressings or drizzled over cooked vegetables, soups, or lentils. Its nutty flavor adds depth to simple dishes.
Flaxseed pina (cake): Add flaxseed powder to traditional Nepali cakes to improve texture and nutrition. It’s a great substitute for unhealthy fats in baking.
Flaxseeds, once ignored and underestimated, have now emerged as a modern-day superfood. With their rich nutrient content, ease of use in cooking, and long history in Ayurvedic healing, they deserve a place in every Nepali kitchen.
As Nepal continues to promote flaxseed farming, there is also economic potential. With proper processing and branding, flaxseeds could become a valuable export product for Nepal, tapping into the growing global demand for healthy, plant-based foods.
The author is a London-based R&D chef
