Linseed

Linseed is the seed of the flax plant. Stir it ground into muesli, yoghurt or dough, or use it as an egg replacer. Max. 15–20 g ground raw a day (BfR).

## Nutrients Per 100 g, linseed contains a lot of fibre, plant protein and plenty of alpha-linolenic acid (ALA). It also contains magnesium and vitamin B1: magnesium contributes to normal muscle function, vitamin B1 to normal energy metabolism. Just 15 g, about 2-3 level tablespoons, adds a noticeable amount of fibre to muesli or bread. Because linseed is energy-dense, a small daily serving makes more sense in practice than a large amount in one go. ## Taste and uses Linseed tastes mild, slightly nutty and only faintly bitter. Whole seeds add a little bite; ground ones are softer and swell in liquid into a gel-like, binding texture. That makes them a good fit for porridge, yoghurt, bread, crackers or veggie patties. They suit very delicate, clear or dry dishes less well, where the swollen texture can get in the way. ## What the research says Nutrition research looks at linseed mainly because of its fibre, its lignans and the plant omega-3 fatty acid ALA. Studies often explore links with digestion, fullness and metabolic markers. How strong the evidence is depends on the question, and not every effect seen in lab or animal studies carries over directly to everyday life. So the widespread hype is overblown: linseed is a nutrient-rich food, but it's no substitute for a balanced diet overall. ## Good to know 15 g is about 2-3 level tablespoons. The BfR (German Federal Institute for Risk Assessment) considers up to 15-20 g of ground raw linseed a day safe for adults. Always eat it with plenty of liquid. Raw is fine, but in moderation: grinding and chewing can release hydrogen cyanide, and linseed also contains cadmium. Adults should have no more than 15-20 g of ground raw linseed a day (BfR). Don't give ground raw linseed to young children; children from 4 years should have no more than 4 g. Baking and cooking lower the hydrogen cyanide content. Linseed is not one of the 14 major allergens in the EU, but intolerances are still possible. During pregnancy and breastfeeding, stick to normal cooking amounts: the EMA (European Medicines Agency) doesn't recommend larger amounts as a remedy for constipation at these times, because there isn't enough data. Take other medicines 30-60 minutes apart from linseed, as it can delay their absorption.

Frequently asked questions (FAQ)