How Much Ground Flaxseed Is Good for Daily Intake?

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Spoons filled with whole and ground flaxseed.
Spoons filled with whole and ground flaxseed. (Image: Eliane Cubeisy/iStock/Getty Images)

If you're trying to add more nutrients to your daily diet, including ground flaxseed in some of your meals can help you achieve success. You don't need to eat large amounts of flaxseed to get the potential health benefits, and it may help lower your cholesterol, blood pressure and heart disease risk, according to the University of Maryland Medical Center.

Flaxseed Nutrition

Each tablespoon of ground flaxseed contains 37 calories, a little more than 1 gram of protein and not quite 3 grams of fat. Almost all of the 2 grams of carbohydrates per serving consists of dietary fiber, so 1 tablespoon provides 8 percent of the daily value for fiber. Fiber helps you feel full and lowers your risk for constipation, high blood sugar, high cholesterol and some types of cancer.

Flaxseed is also a good source of the omega-3 fat alpha-linolenic acid, or ALA, with each tablespoon providing about 2.4 grams, which meets the recommended ALA intake for a person who eats 2,000 calories per day.

Nuts and seeds, such as flaxseeds, count as part of the protein foods group, with 1/2 ounce, or 2 tablespoons, counting as an ounce toward your daily protein requirement.

Adding Flax to Your Diet

Sprinkle ground flaxseed on your oatmeal or cereal in the morning, add it to smoothies or yogurt or mix it with water to form a vegan egg replacement for baking. Ground flaxseed can also substitute for some of the breadcrumbs in meatloaf or some of the flour in breads, muffins and other baked goods.

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