Ground flax seed is a healthy addition to baked goods, shakes, smoothies, cereals and other dishes. Flax seeds may be purchased already ground or as whole seeds that are ground at home using a coffee grinder. Since they can rapidly grow rancid when exposed to air, they should be stored in an airtight container in the refrigerator and used within a few months of purchase.
Basic Nutrition
One tablespoon of ground flax seed, approximately seven grams, contains 37 calories. This single serving also has slightly over 1g of protein, 2g of carbohydrate and just under 3g of fat. Most of the carbohydrate content is made up of fiber, which is 1.9g by weight.
Micronutrients
One tablespoon of ground flax seed contains 0.174 mg of manganese, 1.8 mg of selenium, 18 mg of calcium and 27g of magnesium. Other minerals present in ground flaxseed include phosphorus, potassium, iron, zinc and copper. A single serving of flax seed has six micrograms of folate and 5.5 mg of choline. Other vitamins it includes are thiamin, riboflavin, niacin, pantothenic acid, vitamin B6 and vitamin K. Flax seed also is a source of lignans, compounds that help regulate the menstrual cycle and may prevent breast cancer in women. Lignans may also protect both men and women against colon cancer.
Omega-3 Fatty Acids
The fats in ground flax seed contain high levels of an Omega-3 fatty acid called alpha linolenic acid, or ALA. This type of fatty acid not only has its own effects on the body, but is is also converted into another Omega-3 called eicosapentaenoic acid, or EPA, after being consumed. According to World's Healthiest Foods, ALA and EPA help reduce inflammation, keep bones healthy, protect heart health and aid in the prevention of cancer, diabetes, high blood pressure and high cholesterol.
Fiber
The fiber in ground flax seed is soluble fiber, which helps move food through the digestive tract efficiently and aids in the regulation of blood glucose by slowing the release of sugar from foods. Soluble fiber also helps lower cholesterol, especially LDL, or bad cholesterol. Flax seed also contains some insoluble fiber, which helps prevent constipation and maintain optimal intestinal pH.
Alternatives
Some of the benefits of ground flax seed are available in other flax products as well. Whole flax seeds can be purchased and used in cooking or eaten plain, but their nutrients are not as bioavailable as when the seeds are ground. Flax oil provides even more of the Omega-3 fatty acid ALA than ground or whole seeds do, but flax oil lacks fiber. According to Dr. Sears, flax oil may work in synergy with other foods to help increase nutrient absorption.
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