Flaxseeds
Tiny seeds that are the richest common plant source of omega-3 ALA and lignans, compounds studied for hormonal balance.
Heart Health
Hormone Balance
Gut Health
Flaxseeds offer omega-3 fatty acids, fiber, and lignans, which may reduce cancer risk. They support heart and digestive health. Add ground flaxseeds to oatmeal, smoothies, or baked goods.
Flaxseeds
Per
1 tbsp ground (10g)
Calories
53
Vitamin K
0%
Vitamin A
0%
Vitamin C
0%
Vitamin B12
0%
Vitamin D
0%
Iron
3%
Magnesium
9%
Potassium
2%
Calcium
2%
Fiber
2.7g
Nutrition Highlights
Omega-3 ALA, lignans, fiber
Fuhrman ANDI chart, grouped with sesame seeds, 2 tbsp
Nutrition Density Score (ANDI Score)
65
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Grind whole flaxseeds before eating — the whole seed often passes through digestion intact, meaning you miss most of the nutrients.
Absorption Boost
Yogurt or smoothies — an easy daily vehicle and pairs well nutritionally
Vitamin C foods — supports conversion of flax's ALA into more active omega-3 forms
Use Caution If
You take blood thinners — high omega-3/lignan intake can mildly affect clotting
You're pregnant — large amounts of flaxseed are generally advised against during pregnancy; discuss with a doctor
Storage
Refrigerate ground flaxseed in an airtight container — once ground, the fats oxidize quickly.
Biomarkers to Track
Subjective
(Daily)
Digestive regularity
Cycle or hormone-related comfort
Objective
(Quarterly)
Lipid panel
Hormone panel (as advised by a doctor)