Adding flaxseed to your diet helps lower your cholesterol and regulate your digestive system, due to the fact it is high in fiber and omega-3 fatty acids. An adequate amount of omega-3 fatty acids for adults is between 1.1 and 1.6 g per day. One tbsp. of ground flaxseed provides 1.6 g of omega-3 fatty acids. Adding a few flaxseed-containing foods to your grocery list may improve your health.
Cereal and Bread
Many varieties of whole grain cereals or granolas have added flaxseed. Breads and other baked goods is another place to find a variety of products with flaxseed already baked in. Many multi-grain types of bread contain flaxseed in the ingredients. However, make sure the bread lists ground flaxseed in the ingredient list. Some bread will have the whole seed on top for appearance. Katherine Zeratsky, a registered dietitian for the Mayo Clinic, explains that our bodies cannot break down whole flaxseed. If the seed passes through undigested, you will not get the benefits of the omega-3's.
Pasta
A few food manufacturers make pasta with ground flaxseed. This pasta is usually denser than regular pasta, and has a bolder flavor. One cup of pasta with ground flaxseed can provide 500 mg of omega-3 fatty acids. You can also find pasta with added omega-3, but remember when you don't consume the entire seed you won't get all the fiber benefits.
Eggs
If the grainy texture and nutty flavor of flaxseed isn't for you, try omega-3 eggs. Farmers add flaxseed to the chicken feed, thus producing eggs that contain higher amounts of omega-3 fatty acids. Each egg delivers 115 mg of omega-3 fatty acids, as well as 25 percent less cholesterol than a standard egg. The omega-3 fatty acids are contained in the egg yolk, so if you only eat egg whites, this may not be an option for you. Also, prolonged exposure to heat destroys omega-3 fatty acids, so consider eating your omega eggs sunny side up.
Home Baked Goods
You could also try adding ground flaxseed to your own baked goods. According to the Fresh Flaxseeds website, you can substitute flax for oil or eggs in you recipes. Substitute the oil, butter, or margarine with ground flaxseed in your recipes at a 3-to-1 ratio. If you replace all of the fat in the recipe with flaxseed, you will have to increase liquids by 75 percent. Flaxseed absorbs liquids and causes baked goods to brown quickly. To substitute for eggs, use 1 tbsp. of flaxseed with 3 tbsp. of water for each egg. After mixing together, allow it to sit for a few minutes so the flaxseed can absorb the liquid, and add to your recipe.
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