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Flax Seeds: How Much Per Day?

author image Paula Martinac
Paula Martinac holds a Master of Science in health and nutrition education from Hawthorn University, with an emphasis on healthy aging, cancer prevention, weight control and stress management. She is Board Certified in holistic nutrition and a Certified Food and Spirit Practitioner. Martinac runs a holistic health counseling practice and has written extensively on nutrition for various websites.
Flax Seeds: How Much Per Day?
Wooden scoop with flax seeds. Photo Credit Andrii Gorulko/iStock/Getty Images

Tiny seeds with a nutty flavor, flaxseeds pack a nutritional punch. Just 1 tablespoon of ground flaxseeds delivers almost 2 grams of dietary fiber, which promotes digestive regularity. Flaxseeds also supply alpha-linolenic acid, a heart-healthy omega-3 fatty acid, and phytonutrients called lignans that may help protect you from cancer. You don’t need to eat a large helping of flaxseeds to reap these health benefits.

Using Flaxseeds

Although they’re small, flaxseeds have strong outer shells that are hard to crack just through chewing. You’ll derive more of the nutritional benefits by grinding them in a dedicated coffee or seed grinder and then adding them to foods. Grind the seeds and use them immediately, or store ground flaxseeds in the refrigerator in an airtight container.

Serving Size

The University of Maryland Medical Center recommends adults consume 1 tablespoon of ground flaxseed two to three times a day, or 2 to 4 tablespoons once per day. You can mix the ground seeds into cereal, yogurt, oatmeal or smoothies or sprinkle them generously on top of salads and vegetable dishes.

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