A typical serving size for ground flax seeds is 1 tablespoon (7 grams). Just one tablespoon provides a good amount of protein, fiber and omega-3 fatty acids, in addition to being a rich source of some vitamins and minerals.
Flax seeds are good sources of many nutrients. Their health benefits are mainly due to their content of omega-3 fats, lignans and fiber.
If you are a vegan / vegetarian or don’t eat fish, flax seeds can be your best source of omega-3 fats. They are a rich source of alpha-linolenic acid (ALA), a mostly plant-based omega-3 fatty acid (2Trusted Source). ALA is one of the two essential fatty acids that you have to obtain from the food you eat, as your body doesn’t produce them.
With so much fiber packed in each tiny seed, adding flax seeds to your diet promotes regular bowel movements and can improve your digestive health. The high fiber content of flax seeds can help lower cholesterol and may play an important role in improving heart health.