Flax seeds are known for their many health benefits, which include providing a hearty dose of protein and fiber, reducing appetite and aiding in weight control.

Loaded with nutrients

Just one serving provides a good amount of protein, fiber, and omega 3 fatty acids, along with several important vitamins and minerals.

One tablespoon (7 grams) of ground flaxseed contains:

• Calories: 37
• Carbs: 2 grams
• Fat: 3 grams
• Fiber: 2 grams
• Protein: 1.3 grams
• Thiamine: 10% of the Daily Value (DV)
• Copper: 9% of the DV
• Manganese: 8% of the DV
• Magnesium: 7% of the DV
• Phosphorus: 4% of the DV
• Selenium: 3% of the DV
• Zinc: 3% of the DV
• Vitamin B6: 2% of the DV
• Iron: 2% of the DV
• Folate: 2% of the DV

Flaxseed is particularly high in thiamine a B vitamin that plays a key role in energy metabolism as well as cell function. It’s also a great source of copper, which is involved in brain development, immune health, and iron metabolism

High in omega-3 fatty acids: Flaxseed is an excellent source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that’s important for heart health and found primarily in plant foods

Rich in Fiber: With so much fiber packed into each tiny seed, flaxseed may help promote regular bowel movements and improve digestive health.

Versatile and easy to use:

Both flaxseed and flaxseed oil are easy to use and can be added to a variety of recipes. Here are a few simple ways to increase your intake:

• Add flaxseed powder to water or sprinkle it into your smoothies.
• Drizzle flaxseed oil on fresh salads in place of salad dressing.
• Sprinkle ground flaxseed over hot or cold cereal for extra fiber and flavor.
• Mix flaxseed into your favorite yogurt.
• Give baked goods a healthy twist by mixing flaxseed into cookies, muffins, or breads.
• Combine flaxseed with a bit of water for a simple egg substitute.
• Incorporate flaxseed into meat or veggie patties.

How much Flax Seed Oil do you need?

Many of the health benefits noted in the studies above were observed with just 1 tablespoon (7 grams) of ground flaxseed per day.

However, it’s best to limit your intake to around 4–5 tablespoons (28–35 grams) of flaxseed per day — so you don’t get too much fiber — and enjoy as part of a healthy, balanced diet.

SUMMARY

Ground flaxseed provides the greatest health benefits. If you use flaxseed oil, remember to store it in a cool, dark place and cook with it at low temperatures.