Using Flax Seed Oil

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.

About Dara Dietz

Dara D Dietz is co-founder with her Husband of H.E.A.L. Marketplace, a private Natural Healing Association. As a teacher and counselor she has been supporting the members of H.E.A.L. with Natural Healing information and herbal supports since 1998. She continues to maintain strong ties to the Seventh-day Adventist Church. Since healing her own kidney ailments she has assisted thousands of people in discovering and using natural herbal remedies. Dara has written and compiled numerous articles on a wide variety of natural healing topics. Drawing from her own healing experiences and borrowing from the vast wisdom of natural healers long departed, she continues to provide H.E.A.L.’s international membership with down to earth natural healing wisdom in H.E.A.L.’s bi-weekly newsletters. Dara and her husband currently reside in Rutherfordton, North Carolina.
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