Flaxseeds are an excellent plant source of healthy omega-3 fatty acids. One tbsp. of flaxseed oil contains 7.3 g of omega-3 fatty acids in the form of alpha-linolenic acid, according to the Linus Pauling Institute. One tbsp. of ground flaxseed contains 1.6 g of ALA.
Nutrition Information
In addition to the 7.3 g of omega-3 fatty acids, 1 tbsp. of flaxseed oil also contains 120 calories, 13.6 g of total fat and no protein, carbohydrate or fiber, according to the USDA Food and Nutrient Database. On the other hand, 1 tbsp. of ground flaxseed has 27 calories, 3 g of total fat, 1.3 g of protein, 2 g of carbohydrate and 1.9 g of fiber.
Omega-3 Fatty Acids
The omega-3 fatty acids found in flaxseeds are in the form of alpha-linolenic acid, which can also be found in other plant foods like walnuts and leafy green vegetables. Fish contain eicosapentaenoic acid and docosahexaenoic acid, two other types of omega-3 fatty acids which are found only in animal sources.
Benefits of Omega-3 Fatty Acids
Research has focused on many potential health benefits for omega-3 fatty acids due to their anti-inflammatory action, according to the Linus Pauling Institute. Areas of research include heart disease, diabetes and rheumatoid arthritis. According to the Center for Science in the Public Interest, EPA and DHA, which are mainly found in fish and fish oil, are more beneficial than the ALA found in flaxseeds and flaxseed oil. Humans are able to convert ALA to EPA and DHA, though inefficiently.
Recommended Daily Intake
The daily requirement established by the National Academy of Sciences for ALA is 1,600 mg for men and 1,100 mg for women older than 19, though no such requirement has been established for EPA and DHA. The American Heart Association recommends people eat at least two servings of fatty fish per week, and patients with documented heart disease should consume 1,000 mg of combined EPA and DHA daily.
Uses for Flaxseed
Ground flaxseeds can be added to hot or cold cereal in the morning or used to make granola. Use flaxseed oil in salad dressings, smoothies or shakes. It is important to note that ground flaxseeds and flaxseed oil should be kept in an opaque container in the refrigerator for protection from oxidation.
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