Small, shiny, flat and with a slightly pointed shape, you can eat flaxseeds in a number of ways -- including raw -- and add them to a number of dishes to increase the nutritional profiles. Nutrition experts typically recommend ground flaxseed over whole seeds because grinding makes them easier to digest, notes MayoClinic.com. If the flaxseeds pass through your system undigested, you don't get all the health benefits. Raw flaxseeds do contain some trace amounts of cyanide and cadmium, two harmful elements, which however, do not detract from the overall health benefits. This is primarily because cyanide and cadmium exist in such small quantities they are considered relatively negligible.
A 1-tablespoon serving of ground flaxseeds contains 37 calories. While this may seem like a lot, this small serving is chock full of essential nutrients. It contains 3 grams of fat with only .3 grams of saturated fat. It contains no cholesterol and 1.9 grams of dietary fiber. A single serving also has almost 1.3 grams of protein, as well as 7 percent of your daily magnesium requirement, 4 percent of your daily phosphorus requirement and 2 percent of your daily calcium requirement.
A 1-tablespoon serving of ground flaxseeds supplies you with 8 percent of your daily fiber needs. Dietary fiber not only makes you feel fuller faster, it also helps with digestion and prevents constipation. Fiber also slows down the passage of food through your digestive system, giving it more time to absorb necessary nutrients. Adding flaxseeds to your diet is a simple way of increasing your daily consumption of dietary fiber.
Omega-3 Fatty Acids
Rich in alpha-linolenic acid, flaxseeds are a good source of omega-3 fatty acids. Also known as polyunsaturated fats, omega-3 fatty acids play a role in brain function, growth and development. They are also linked to a host of health benefits, including lowered blood pressure and reduced cholesterol and triglyceride levels. Research indicates that omega-3 fatty acids may help lower the risk of chronic diseases including heart disease, cancer and arthritis, notes the University of Maryland Medical Center website. Keep in mind that the body can only absorb the omega-3s in flaxseeds if the seeds are ground.
You can easily add flaxseeds to your diet without much complication. Sprinkle them over the tops of salads or casseroles to add a slightly nutty taste. You can purchase powdered flaxseed at specialty grocers or health food stores, or you can make your own by blending raw flaxseeds into a powder. Mix powdered flaxseed directly into baking recipes, soups and stews.
- MedlinePlus: Dietary Fiber
- Nutritionvalue.org: Flaxseed
- Columbia University: Benefits of Flaxseed
- University of Maryland Medical Center: Flaxseed
- Medical News Today: What is Flaxseed?
- University of Maryland Medical Center: Omega-3 Fatty Acids
- MedlinePlus: Flaxseed
- MayoClinic.com: Ground flaxseed: Better than whole?
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