Tracklements have created the ultimate collection to elevate every cheese-board and Boxing Day spread and it really is lovely jubbly – Apple & Cider Brandy Chutney (200g), for instance, is made with Bramley apples and a liberal measure of Somerset cider brandy for a boozy kick and indecently good with flinty Cheddar and blue cheese.
Apricot & Ginger Chutney (200g) the sweetness of the apricots with the warmth of the ginger makes the most of a soft, Camembert, Fresh Chilli Jam (210g) smoulderingly beautiful with creamy cheese and Caramelised Onion Marmalade (210g) made with a splish of redcurrant juice for a pleasing tang, adds cheer to any cheese. There you are, these little beauties will warm every heart, and complement any cheese.
You can see that the NEW Tracklements Gift Collections are splendid gifts for foodies, filled with Christmas joy. Simply order directly from www.tracklements.co.uk and the Tracklements elves will pack up these artisan planet friendly condiments in biodegradable bubble bags, cushioned by vegetable starch curls . Once they are satisfied they will drop it down your chimney right on time. Also available from fine food delis and farm shops nationwide and The Cheese – Lover’s Collection and The Christmas Collection will be available from selected Waitrose stores from the 23 September.
Order early to avoid disappointment! Available from www.tracklements.co.uk, fine food delis and farm shops nationwide and Waitrose stores.NEW Tracklements The Cheese-Lover’s Collection RRP £15.50. @tracklements #tastytracklements
Child safety is always the top priority of every parent. However, when it comes to allergies, even the most vigilant parents can be caught off guard.
According to statistics, about 8% of children in the US are reported to have food allergies. These are only the tip of the iceberg as there are many other allergens that may affect babies.
What makes baby allergies particularly worrisome is how easily the symptoms can go unnoticed, as little ones can’t always communicate their discomfort. That’s why we have curated a list of the top five trigger factors so you can take steps to keep your baby safe from allergies.
Baby Products
The international baby products market was valued at $320.65 billion in 2023 and is projected to increase at a CAGR of 5.9% each year up to 2030. Even though the industry is booming, not all products are safe for sensitive baby skin. Preservatives in these products are known to cause an allergic skin reaction called contact dermatitis, which results in rashes.
Let’s take the case of baby powder itself. Some of them contain talc, a mineral that contains trace amounts of asbestos. It causes severe health consequences and can trigger allergies among babies. As a result, many talcum powder lawsuit cases have been raised over the past few years. With this in mind, many parents are opting for cornstarch-based powders.
As per TorHoerman Law, the number of talcum lawsuit cases is increasing steadily. Most of them highlight the failure of manufacturers to show adequate warnings associated with the ingredients.
Insects
Insect bites and stings can cause allergic reactions in babies. While most insect bites just result in itching, some babies may experience more severe reactions, such as vomiting, breathing difficulty, etc.
Allergies are not only from bites. Sometimes, even a tiny insect dropping can trigger them. Therefore, you need to take extra care of your baby through strict measures like:
Cover the food properly.
Dress your baby in long-sleeved clothing.
Avoid using flower or fruit-based scents, as they may attract insects easily.
Keep your home free from insect nests.
Air Contaminants
The respiratory system of babies may not be as strong as ours to handle pollutants like dust, smoke, mold spores, etc., in the air. As a result, their bodies might develop allergic symptoms promptly. Interestingly, some studies have even established a connection between early exposure to air contaminants with food allergies.
As babies spend most of their time indoors, Volatile Organic Compounds (VOCs) have a significant stake in their health. These are chemicals released as gasses from various household items such as paints, cleaning products, furniture, etc. They are often odorless and can be detected only once the symptoms are visible in the baby. Check out some tips to make your indoor atmosphere more safe:
Use a high-quality air purifier in your home, especially in the baby’s room.
Maintain proper ventilation and control humidity levels to prevent mold growth.
Regularly clean using a HEPA filter vacuum cleaner.
Choose low-VOC paints and furniture.
Pets
Pets can be a valuable addition to your family, but they can also cause allergies for some babies. These allergies are mainly caused by proteins found in an animal’s skin cells (dander).
Some of the most common symptoms of pet allergy among babies are itchy eyes, sneezing, coughing, etc., which may get stronger as the exposure gets prolonged. They may not appear immediately after contact with the pet. If you suspect that your baby has pet allergy:
Keep pets out of the baby’s room at all times.
Regularly groom and bathe pets to reduce allergen shedding.
Relocate your pet to a new home.
Medications
Not all medicines are safe; some have strong side effects that are more dangerous than the illness itself. Penicillin and ibuprofen are some of the most common medicine ingredients that can create allergic reactions in babies. Studies have shown that adverse medications are responsible for about 10% of childhood hospitalizations.
Apart from allergic reactions, certain medicines may also cause some abnormal conditions that are to be treated promptly. For instance, gastrointestinal upset along with diarrhea is frequently reported with antibiotics. Here are some tips to manage the risks of medicine allergies:
Inform the doctor about any allergic conditions of the baby before he/she prescribes a medicine.
When starting a new medication, watch your baby closely for any signs of an allergic reaction.
Don’t give your baby any over-the-counter medications without consultation.
Keep a record of the baby’s allergic reactions to medications over time.
The tricky part about baby allergies is that symptoms can often be hard to notice. That’s why you should never rely on guesswork. At the first sign of an allergy, it’s crucial to consult a pediatrician. Always keep in mind that early detection and treatment can prevent future complications.
The perfect eyebrows really frame your face. They are essential for grooming. Brow Expert and Owner of Rubis, Fides Baldesberger, has the perfect tweezers for the job.
Arcana Living has just launched Curiosity Club, a letterbox-sized subscription designed for children aged 7-12. The monthly creative activities provide a time each month for families to connect with nature together with minimal effort. It makes a thoughtful screen-and-plastic-free gift that will last for three months or longer.
I absolutely loved this and so did my children. It gives hours of fun and it is clever. It gets the children outside and educates while also being fun. The embroidered vibrant collectible patches are also a gorgeous keepsake. Love this. A great gift for children and parents alike.
Creator of Arcana, Ria Mishaal says: “I know as a mum, that finding the time and energy to create meaningful, screen-free activities is a challenge. Curiosity Club is a beautiful, tactile monthly pack of nature-inspired activities delivered to your door doors. All parents need to do is get everyone outside!”
Each edition focuses on what’s happening in Britain during the current season. From £18.50 per month (first month half price) at arcanaliving.com/products/curiosity-club.
Nurturing curiosity, creativity & confidence in the company of nature.
Curiosity Club is for parents who long for their children to grow up with a deep connection to nature, insatiable curiosity, and the confidence to explore the world around them.
Each month, this beautifully illustrated subscription, designed for kids aged 7-12 years with enchanting guides, engaging workbooks, and vibrant collectible patches and pins featuring different species.
Founder of Arcana Living and Curiosity Club Ria, is a mother of two (ages 5 and 9), a science communicator, and an illustrator. She says: “I want my children to grow up with curiosity, creativity, passion and excitement about nature, to cherish their belongings, and to value the world around them, but I struggled to create ways to support this development with all the demands of daily life and to find resources that didn’t add to the throwaway culture.
“Curiosity Club is my answer to this struggle. It’s the resource I wish I could find: a simple, stunning and sustainable way to connect with my children, nurture their love for the natural world, and help them grow into confident, creative individuals.”
Each month features a DISCOVERY GUIDE with at least 10 different activities, including some of these:
Nature education
Guided nature observation
Mini experiments
Outdoor exploration
Crafts with recycled materials
Recipes inspired by nature
How to draw
Reading and comprehension
Sticker activities
Quizzes
A glossary each month of new words and concepts
Plus every quarter each child will receive their very own FIELD JOURNAL, a beautiful space for them to work through three months of the guided activities outlined in the Discovery Guides. With dedicated sections for nature observations, mindfulness pages and experimental projects.
Curiosity Club members also receive an exclusive 30% off Arcana’s full range of Wildlore Patches and Biodiversity Badges.
Limited Time Offer: First month half price for 3 month subscription.
I really struggle to get out of bed at the moment – dark dismal mornings, chilly air – frankly it’s all too much and I’d rather snuggle under the quilt for far too long. So I’ve been searching for the ultimate motivator and I think I’ve found it in the shape of a small alarm clock. But not just any alarm clock – Arighi Bianchi’s Rise & Play Radio is a bit special. Firstly it looks so cool. In a choice of three quirky colour combinations, it’s neat and retro. I love the yellow version, just looking at it makes me smile, but the green and purple ones are equally bright and cheerful. But don’t be fooled by the playful design – this is a triumph of modern technology. Besides the usual clock and alarm functions, it has bluetooth. Just link with your mobile phone and wake up to anything from samba music to K-pop (I may have over-shared my eccentric taste in music), or to a podcast or your favourite radio station. Dragging yourself up and into the shower is so much easier with Macarena filling the bedroom, isn’t it? Or is that just me?
One feature I love, as a lady of a certain age, is the large, clear time display. Has anyone else squinted through sleepy eyes at a bedside clock, trying to work out whether it’s 8am and you should be panicking, or 3am, in which case you can sink back into the land of nod? Not so with the Rise & Play Radio – the display, which occupies the whole lower half of the device, is crystal clear to even the most myopic of us. When the display’s turned off the little clock resembles a colourful box but if voice activation is enabled, it appears again as if by magic, as soon as you speak or make a noise near it.
Even I managed to work the simple controls to set time and date, one of three alarm modes, brightness level and the date and room temperature display options (yes, room temperature, another useful feature).
At RRP £25 I think this makes a great gift, but hurry, it’s on special offer at the moment at just £22.50 from the Arighi Bianchi website.
By Dr K Thompson, author of From Both Ends of the Stethoscope: Getting through breast cancer – by a doctor who knows
Note: These articles express personal views. No warranty is made as to the accuracy or completeness of information given and you should always consult a doctor if you need medical advice.
An absolute note perfect novel based on Maria Callas’s love affair with Aristotle Onassis. A fictionalised story of the ultimate Diva of Opera. I was obsessed with this book and did not want to put it down. I have always been a fan of Maria Callas, and Daisy Goodwin is a writer at the top of her game.
In the glittering and ruthlessly competitive world of opera, Maria Callas is known simply as la divina: the divine one. With her glorious voice, instinctive flair for the dramatic and striking beauty, she’s the toast of the grandest opera houses in the world. Yet her fame has been hard won: raised in Nazi-occupied Greece by a mother who mercilessly exploited her, Maria learned early in life how to protect herself.
When she meets the fabulously rich shipping magnate, Aristotle Onassis, her isolation melts away. For the first time in her life, she believes she’s found a man who sees the woman rather than the legendary soprano. Desperately in love, Onassis introduces her to a life of unbelievable luxury, mixing with celebrities like Elizabeth Taylor, Richard Burton and the Duke and Duchess of Windsor.
And then, suddenly, it’s over. The international press announce that Onassis will marry the most famous woman in the world, former First Lady Jacqueline Kennedy, leaving Maria to pick up the pieces.
Diva is sexy, glamourous and an absolute must-read. Available here.
HRT Husband Replacement Therapy Kathy Lette
Kathy Lette is known for her wit and this book is no different. It takes serious issues and even tragic moments, and tells them with humour and aplomb. Endlessly entertaining, and both heartwarming and funny, HRT Husband Replacement Therapy is a great antidote to reality. Escape between the pages.
An outrageously funny, heartbreaking read – when Ruby finds out she has cancer on the brink of her 50th birthday, she decides to start living instead of complying…
Ruby has always been the generous mediator among her friends, family and colleagues, which is why they’ve all turned up to celebrate her 50th birthday.
But after too many glasses of champers, Ruby takes her moment in the spotlight to reveal what she really thinks of every one of them. She accuses her husband of having an affair and lambasts her mother for a lifetime of playing her three daughters against each other – it’s blisteringly brutal.
As the stunned gathering gawks at Ruby, the birthday girl reveals that she has terminal cancer, and has cashed in her life savings to take her two estranged sisters cruising into the sunset for a dose of HRT – Husband Replacement Therapy. But is Ruby being courageous or ruthlessly selfish?
Another belter from Kathy Lette. This time four women reunite for the first time in decades as they enter midlife. The world has decided they are no longer relevant and so they take their revenge. It’s a fantastic, escapist comedy. Throughly enjoyable with many laugh out loud moments.
WHEN THE ODDS ARE AGAINST YOU, IT’S TIME TO GET EVEN.
Matilda, Jo, Penny and Cressy are all women at the top of their game; so imagine their surprise when they start to be personally overlooked and professionally pushed aside by less-qualified men.
Only they’re not going down without a fight.
Society might think the women have passed their amuse-by dates but the Revenge Club have other plans.
After all, why go to bed angry when you could stay up and plot diabolical retribution? Let the games begin…
I needed a moment after finishing this book. Damn, it’s a masterpiece. The story about a former child actor who quit at the top of her game because of the actions of the director she worked with for years. It’s a forensic take on Hollywood and the metoo movement. Ella Berman knows her characters inside out. The relationships between them is tender and realistic. You won’t be able to put this book down.
Grace Turner was one movie away from Hollywood’s A-List. So no one understood why, at the height of her career and on the eve of her first Golden Globe nomination, she disappeared.
Now, one year later, Grace is back in Los Angeles and ready to reclaim her life on her own terms.
When Grace is asked to present a lifetime achievement award to director Able Yorke – the man who controlled her every move for eight years – she knows there’s only one way she’ll be free of the secret that’s already taken so much from her.
The Comeback is a moving and provocative story of justice – a true page-turner about a young woman finding the strength and power of her voice, from the author of Reese’s Book Club pick Before We Were Innocent.
CONTRIBUTORS INCLUDE: Fearne Cotton, Matt Haig, Katie Piper, Melanie B, Holly Willoughby, June Sarpong, Izzy Judd, Beverley Knight, Dermot O’Leary, The Duchess of York, Jo Malone CBE, Paul Weller, Alex Scott MBE, Dr Julie Smith, Emma Bunton and Melissa Hemsley
I absolutely adore this book. Kindness is the most important thing. This book is full of quotes and wisdom, as well as things to do and advice. It is perfect for adults and children and is beautifully illustrated. Buy in bulk to hand out this Christmas.
Unlock the incredible power of kindness with this small book with a huge heart.
Packed with inspirational quotes, tips, actions and pearls of wisdom from famous personalities, experts and inspirational leaders alike, each page of this beautiful book will help you be kinder to yourself, to other people, and to the planet. Be Kind celebrates kindness in all its forms and demonstratesthat kindness can truly change the world.Kindness is your superpower, and this book will teach you how to use it well.
Rosie Nixon lives in Surrey and is an author, coach and broadcaster. A former magazine editor in chief, she is the founder of Rosie’s Reinvention Retreats, a series of carefully curated ‘retreats in a day’ to support midlife women. She is a mother of two and the author of three previous novels, The Stylist (2016) and sequel, AmberGreen takes Manhattan (2017), and Just Between Friends (2020). Be Kind is her first non-fiction book.
The Perfect Christmas book from the Queen of Christmas. Best read with a hot chocolate for extra festive feels. It has family drama, a love story and it’s set in a Cotswolds village. Bliss.
Will this Christmas finally bring comfort and joy?
A PAINFUL SECRET
Imogen loves her job as an events organiser, and her colleagues are in awe of her. But Imogen isn’t the person she pretends to be, and she’s hiding painful truths about her past. But as long as she can keep on top of her work, Imogen can put everything else to one side.
AN ACT OF KINDNESS
And then Imogen makes a catastrophic mistake at work, and finally realises it’s time to reset. When her favourite client, Dorothy, invites her to spend Christmas with her and her family, in her cottage in the Cotswolds, it sounds like the perfect way for Imogen to take stock.
FINDING HAPPINESS AT CHRISTMAS
Imogen soon settles into idyllic cottage life, especially with the prospect of a new romance on the horizon … but when long-buried secrets and unwanted faces from the past resurface, Imogen’s new peace is threatened. Will Imogen end up alone this Christmas, or can she find it in her heart to forgive and move on?
This is a sumptuous page turner. The lives of two women are told expertly. It’s a glamorous love story which is both heartwarming and heart-wrenching. Perfect for fans of The Crown.
A royal princess. A dress lost for decades. A love story waiting to be uncovered… London, 1988: Meredith has landed her dream job at London’s most prestigious fashion house, creating beautiful gowns adorned with intricate beads and embroidery. But now Meredith is about to create a dress like no other for the most famous woman in the world: Diana, Princess of Wales. As Meredith pours her heart into this career-defining dress, she works under the handsome and exacting William in the workroom.
William, and this commission, could end up changing her life in more ways than one… New York, 1997: The red carpet has been rolled out on Park Avenue for the auction of Princess Diana’s dresses for charity. Of the eighty items listed for sale, only seventy-nine will sell.
Because dress Number 19 is missing… England, 2018: Jayne has met all the neighbours in her new building bar one: Mrs Chalis on the first floor. When she finally meets Meredith Chalis in the hallway, she is taken aback by how upset she seems and offers her help. Entering her home, Jayne immediately knows something is very wrong. The house is in complete disarray and there is no sign of Meredith’s husband.
But then Jayne sees the most beautiful evening dress thrown over a chair and reads the note laid beside it.
Jayne realises that Meredith has an incredible story to tell… and only she can help uncover it…
Perfect for fans of Strictly and historical fiction. We’re a sucker for a wartime story, and this is a page turner.
You’re invited to a show to remember at the prestigious Buckingham Hotel . . .
In London 1942 the war is far from over for soldier Raymond de Guise. His wife Nancy is overjoyed to be reunited with her husband, and to introduce him to their son. But their safety is threatened once more as Raymond returns to the ballroom at the Buckingham Hotel, ordered to discover the dark secrets held by the glittering high society. On the dancefloor Raymond uncovers a dangerous relationship that could change the course of the war, and also threaten his marriage to Nancy. Can he protect his King and his family before it is too late?
A DANCE FOR THE KING is a pageturning and epic wartime story filled with drama, mystery, dance and romance.
As one of the five senses, vision is pivotal to a happy and comfortable life. But eye-opening new 2024 data, part of a new report tracking the UK’s eye nutrition knowledge and habits – SEEING SENSE: The Nation’s Eye Health Knowledge And The Impact Of Diet1 and commissioned by MacuShield,[2] – has raised concerns around the nation’s eye health dietetics. The same MacuShield report also brings to light how much importance Brits place on their eyesight and their perceived negative impacts of poor eye health.
The report data found that a high 93% of Brits1 believe that a problem with sight can affect other areas of wellbeing. Nearly three quarters (73%) say sight problems lead to headaches, 67% report stress or anxiety, 54% say mood or mental wellbeing issues and 40% say increased risk of falls.[3]
Optometrist Francesca Marchetti and co-author of the new MacuShield report says: “The nation clearly knows the dreadful impact of poor eyesight. In fact, the MacuShield report data has revealed how 28% of Brits admit that vision is their most ‘important area of health’ and 84% believe that their vision deteriorating would impact their everyday lives.”[4]
Clinical Nutritionist and co-author of the new MacuShield report, Suzie Sawyer explains: “There has been a slight improvement in some areas of the nation’s knowledge; when MacuShield shared the same data in 2023, 12% of respondents said they didn’t believe it was possible to help support eye health.”[9]
But more needs to be done.
Public Health Nutritionist and one of the MacuShield report co-authors, Dr Emma Derbyshire notes: “We need to ensure that our diets contain the correct nutrients from a young age. Leaving it too late can have a big negative impact on eye health. The latest data from MacuShield has already found that 70% of respondents admit that they’ve noticed their eyes deteriorating with age[10] and a high 91% of Brits would be more likely to look after their eye health if they thought they were losing their vision, rather than putting practices in place all the time to keep their eyes healthy.”[11]
“Dietary advice is extremely valuable, but it can only work if people are able to follow it,” adds Dr Emma Derbyshire, noting further, “Only a third (33%) of adults aged 19 to 64 are achieving their 5-A-Day of fruit and vegetables, according to the UK National Diet and Nutrition Survey (NDNS[12]), meaning two thirds of the nation could be short of nutrients including essential vitamins and minerals for eye health. But bridging gaps with the appropriate targeted eye supplements maybe worth considering alongside a healthy diet with at least 5 fruit and vegetables a day as well as following a healthy lifestyle.”
Knowing our eyes
The macula is part of the retina right at the back of the eye. “It is only about 5 mm across, but it is responsible for our central vision, most of our colour vision and the fine detail of what we see,” adds Francesca Marchetti. The macula has a very high concentration of photoreceptor cells – the cells that detect light.
Francesca Marchetti explains: “The macula is the most sensitive part of the retina and gives us sharp central vision essential for activities like reading and driving. The pit or depression within the macula, called the fovea, provides the greatest visual acuity.”
The Macular Pigment
Francesca Marchetti notes further: “Most people don’t know that the macula has a pigment – the macular pigment – which looks like a yellow spot at the back of the eye. This macular pigment is composed of three macular carotenoids – lutein, meso-zeaxanthin and zeaxanthin. The highest concentrations of macular pigment and hence of the three macular carotenoids are found in the fovea.”
Nutrition Know How
Speaking of the three macular carotenoids – lutein, meso-zeaxanthinand zeaxanthin – Public Health Nutritionist Dr Emma Derbyshire says: “When it comes to knowing a little about lutein, meso-zeaxanthinand zeaxanthin, our knowledge of these macular carotenoids is sparce. In the latest MacuShield eye tracker data detailed in the new report: SEEING SENSE: The Nation’s Eye Health Knowledge And The Impact Of Diet – only 19% of people know what lutein is.[13]
“But the foods that pack in the highest amounts of these nutrients aren’t being eaten regularly by us Brits. Just 46% of people eat nutrient-dense green vegetables such as kale weekly, 13% eat it daily and 10% never do.”
Suzie Sawyer adds: “The macular carotenoids are found in vegetables and fruit, in particular dark green vegetables and orange and yellow fruit and vegetables. Meso-zeaxanthin is found in some fish and seafood, such as trout and shrimp.”
All the products in the MacuShield range2 contain LMZ3 – a nutrient blend of the three macular carotenoids: lutein (10 milligrams (mg), meso-zeaxanthin (10 mg) zeaxanthin (2mg).
Omega 3 DHAis another beneficial nutrient for vision. We need 250 mg daily for beneficial effect for maintaining vision. Oily fish such as sardines and mackerel provide this nutrient but just 40% of Brits eat oily fish twice a month and 18% just a few times a year![14]
Other vitamins and minerals also play a key role in eye health by helping to protect the eye tissues from oxidative damage linked to blue light (such as sun and digital screen) exposure. These nutrients include vitamin C, E, B2 and the minerals zinc and copper.[15]
Zinc is involved in retinal function[16] as it helps contribute to the maintenance of normal vision, while vitamin B2 supports eye health and is important to help maintain opacity and clarity of the lens which contributes to the maintenance of normal vision.[17] Foods such as berries, citrus fruits, vegetable oils, sweet potatoes, liver, kidneys, red meat and dairy products offer these nutrients.
“It is worrying that around 20% of people haven’t heard of vitamin C[18] and 33% don’t know what zinc is,”[19] notes Dr Emma Derbyshire.
Bridging Gaps
In the UK, too many of us are not getting the key nutrients we need that help support our eye health nutrition needs. In fact, two thirds of the nation could be short of nutrients including essential vitamins and minerals for their eye health because of failing to consume 5-A-Day of fruit and vegetables. That’s according to data from the UK National Diet and Nutrition Survey (NDNS[20]; aged 19 to 64).
Bridging gaps with the appropriate targeted eye supplements such as those in the MacuShield range[21] maybe worth considering alongside a healthy diet with at least 5 fruit and vegetables a day as well as following a healthy lifestyle.
New MacuShield Original+ Omega 3™ contains a blend of all three macular carotenoids – lutein, meso-zeaxanthin, and zeaxanthin. Suitable for vegetarians and vegans, the same supplement also includes vitamin B2 and a daily dose of 250mg of DHA – which each help to maintain normal vision with just one capsule daily.[22]
Dr Emma Derbyshire notes further: “The UK’s NHS recommends that everyone eats one portion of oily fish (140g) a week[23] but, the government’s NDNS data has found that among 11 to 18-year-olds, oily fish intake is 21g weekly and in adults is only 56g weekly,[24] so many of us are not only short of vital nutrients like vitamin B2 and Zinc according to the government’s nutrition survey (NDNS), but also omega 3.”
Francesca Marchetti says: “For those people struggling to get their five fruit and vegetables into their daily diets, there’s another way to help top up the eye nutrient levels and bridge dietary gaps – and that’s taking a targeted eye health supplement, together with a healthy lifestyle makes good eye health sense to me.
“Let’s take action now to help support our vision down the line as we age.”
Supporting a Healthy Gut Microbiome with Flaxseeds: Key Benefits and Insights from Award Winning Nutritionist, Rob Hobson.
Flaxseeds are rich in vital nutrients
Flaxseeds are rich in vital nutrients, including lignans, omega-3 fatty acids, fibre, vitamins, and minerals. While the term “superfood” is often over-used, milled flaxseed genuinely deserves this title and should be a daily addition to your diet to enhance its nutrient density. These tiny seeds offer a wide range of health benefits, particularly in promoting gut health. A healthy gut is crucial for digestion, immune function, and overall well-being, and by choosing milled flaxseed, you maximise the potential benefits.
The Nutritional Power of Flaxseeds
Flaxseeds are one of the best plant sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that we need to obtain from our diet. ALA has anti-inflammatory properties and ALA is known to lower levels of LDL (bad) cholesterol which is great for heart health1
Flaxseeds are also high in dietary fibre, making up about 40% of the seed. Of this fibre, 25% is soluble, which helps lower blood sugar levels and absorb cholesterol, both of which are important for preventing heart disease2. A study found that consuming flaxseed mucilage, which is the gel-like substance that forms when flaxseeds are mixed with water, can reduce levels of insulin and improve blood glucose control3. This can help to promote better metabolic health such as reducing the risk of type 2 diabetes and other risk factors for heart disease like high cholesterol and blood pressure. The remaining 75% of the fibre in flaxseeds is insoluble, which helps add bulk to stool and prevent constipation4.
Flaxseeds are also rich in several other key nutrients, including protein, vitamin E, and magnesium. Flaxseed protein is a high-quality plant-based protein that contains all the essential amino acids, making it a valuable addition to a balanced diet for muscle repair and overall health.
Flaxseeds and The Gut Microbiome
One of the key benefits of flaxseeds is helping to maintain a healthy gut microbiome. The gut is home to trillions of bacteria and other microorganisms that play a crucial role in digestion and overall health. A diet rich in healthy and plant-based foods is linked with the presence and abundance of certain gut microbes that are also associated with a lower risk of developing conditions such as obesity, Type 2 diabetes, and cardiovascular disease5.
Soluble fibre in milled flaxseed also supports a healthy gut acting as a prebiotic, feeding the beneficial bacteria in your digestive system, which can be converted into short-chain fatty acids that help nourish the cells lining the colon, promoting a healthy gut barrier and reducing inflammation6,7. A study published in American Journal of Physiology – Endocrinology and Metabolism found that the fibres in flaxseed help increase the number of beneficial bacteria in the gut, specifically Bifidobacterium and Akkermansia8.
Flaxseeds are also known for helping prevent constipation, a common digestive issue that can negatively affect gut health. In a study where participants ate 10 grams of flaxseed twice a day for 12 weeks, their constipation symptoms, especially stool consistency, improved significantly9.
Flaxseeds have also been shown to reduce intestinal permeability, often referred to as “leaky gut,” where harmful substances pass from the gut into the bloodstream. This phenomenon is associated with inflammation and gastrointestinal disorders such as IBS. A study found that consuming 40 grams of brown or golden flaxseeds daily for 12 weeks significantly reduced intestinal permeability in overweight women10. Research shows that ground flaxseed is particularly beneficial for people with IBS because it is easier to digest and better absorbed by the body. Regular consumption can help relieve constipation, reduce bloating, and improve overall gut health, which is often compromised in people with IBS11.
Conclusion
Flaxseeds are a versatile and nutritious addition to your diet, offering numerous health benefits, particularly for supporting a healthy gut microbiome. Milled flaxseed is an easy and effective way to boost your nutrient intake. Simply add 2 tablespoons of Linwoods Organic cold Milled Flaxseed to smoothies, sprinkle it over porridge, yoghurt, or salads, and mix it into homemade muffins, breads, and pancakes. This is a simple yet powerful approach to enhancing your digestive health everyday.
References
Pan, A., Chen, M., Chowdhury, R., Wu, J. H., Sun, Q., Camargo, C. A., … & Hu, F. B. (2012). α-Linolenic acid and risk of cardiovascular disease: a systematic review and meta-analysis. The American Journal of Clinical Nutrition, 96(6), 1262-1273. https://doi:10.3945/ajcn.112.044040
Soliman G. A. (2019). Dietary Fiber, Atherosclerosis, and Cardiovascular Disease. Nutrients, 11(5), 1155. https://doi.org/10.3390/nu11051155
Nowak, W., & Jeziorek, M. (2023). The Role of Flaxseed in Improving Human Health. Healthcare (Basel, Switzerland), 11(3), 395. https://doi.org/10.3390/healthcare11030395
Anderson, J. W., Baird, P., Davis, R. H., Jr, Ferreri, S., Knudtson, M., Koraym, A., Waters, V., & Williams, C. L. (2009). Health benefits of dietary fiber. Nutrition reviews, 67(4), 188–205. https://doi.org/10.1111/j.1753-4887.2009.00189.x
Asnicar, F., Berry, S. E., Valdes, A. M., Nguyen, L. H., Piccinno, G., Drew, D. A., Leeming, E., Gibson, R., Le Roy, C., Khatib, H. A., Francis, L., Mazidi, M., Mompeo, O., Valles-Colomer, M., Tett, A., Beghini, F., Dubois, L., Bazzani, D., Thomas, A. M., Mirzayi, C., … Segata, N. (2021). Microbiome connections with host metabolism and habitual diet from 1,098 deeply phenotyped individuals. Nature medicine, 27(2), 321–332. https://doi.org/10.1038/s41591-020-01183-8
Ding, H. H., Cui, S. W., Goff, H. D., & Gong, J. (2015). Short-chain fatty acid profiles from flaxseed dietary fibres after in vitro fermentation of pig colonic digesta: Structure–function relationship. Bioactive Carbohydrates and Dietary Fibre, 6(2), 62-68. https://doi.org/10.1016/j.bcdf.2015.09.006
Martin-Gallausiaux, C., Marinelli, L., Blottière, H. M., Larraufie, P., & Lapaque, N. (2021). SCFA: mechanisms and functional importance in the gut. The Proceedings of the Nutrition Society, 80(1), 37–49. https://doi.org/10.1017/S0029665120006916
Arora T., Rudenko O., Egerod K.L., Husted A.S., Kovatcheva-Datchary P., Akrami R., Kristensen M., Schwartz T.W., Bäckhed F. Microbial fermentation of flaxseed fibers modulates the transcriptome of GPR41-expressing enteroendocrine cells and protects mice against diet-induced obesity. Am. J. Physiol. Endocrinol. Metabol. 2019;316:E453–E463. https://doi.org/10.1152/ajpendo.00391.2018
Soltanian, N., & Janghorbani, M. (2018). A randomized trial of the effects of flaxseed to manage constipation, weight, glycemia, and lipids in constipated patients with type 2 diabetes. Nutrition & metabolism, 15, 36. https://doi.org/10.1186/s12986-018-0273-z
Sant’Ana, C. T., Amorim, A. D., Gava, A. P., Aguilar, C. M., Silva, N. G., Machado, L. D., Viana, M. L., Oliveira, D. D. S., Silva, P. I., Costa, N. M. B., & Costa, A. G. V. (2022). Brown and golden flaxseed reduce intestinal permeability and endotoxemia, and improve the lipid profile in perimenopausal overweight women. International journal of food sciences and nutrition, 73(6), 829–840. https://doi.org/10.1080/09637486.2022.2052820 – 11
Tarpila S, Tarpila A, Grohn P et al. (2004) Efficacy of ground flaxseed on constipation in patients with irritable bowel syndrome. Curr Topics Nutraceutical Res 2, 119–125. 12
