Getting a proper balance of omega-3 and omega-6 fats is important for good health. Most Americans get too much omega-6 fat in their diet. One way to increase the amount of omega-3 fat you consume is to start incorporating ground flaxseed into your diet. It can be added to baked goods, cereals or sandwiches.
Nutrition Facts
A 1-tbsp. serving of flaxseed provides 50 calories, 3 g of fiber, 2 g of protein and 5 g of fat, none of which is saturated. This serving also contains 10 percent of the daily value for magnesium, 8 percent of the daily value for folate, 6 percent of the daily value for phosphorus, 4 percent of the daily value for iron, zinc and vitamin B6 and 2 percent of the daily value for calcium.
Possible Health Benefits
The fat contained in flaxseed is unsaturated and includes the omega-3 fat alpha-linolenic acid, or ALA. The ALA and fiber in ground flaxseed may lower LDL and total cholesterol, and help to prevent heart disease. Flaxseed also contains a compound called lignan, which may help to prevent certain types of cancer, according to the University of Maryland Medical Center.
Considerations
Whole flaxseed can pass through the body undigested, so it is best to consume ground flaxseed so you get the health and nutrition benefits from this food. Use flaxseeds quickly after grinding, as they start to lose their nutritional value within one day of grinding.
Warning
Flaxseeds may have a laxative effect and thus should be avoided by those with intestinal issues. They may also cause problems for those with high triglycerides and bipolar disorder. Unripe flaxseeds are poisonous and shouldn't be eaten. Flaxseeds may interact with blood-thinning medications, hormone replacement therapy, oral contraceptives and diabetes medications. Do not take flaxseed at the same time as these medications. Speak with your doctor before starting to use flaxseed.
Expert Insight
The University of Maryland Medical Center recommends a dosage of between 2 tbsp. and 4 tbsp. per day of ground flaxseed, taken with plenty of water to help with digestion, for those who wish to use flaxseed.
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