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.
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.