Plant-based foods › Ground flaxseed (linseed)
Flaxseed on a plant-based diet
Ground flaxseed is one of the richest plant sources of the omega-3 ALA. Grind it fresh so your body can reach the oils, and pair it with an algae supplement for the active omega-3s EPA and DHA.
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Flaxseed is a concentrated source of ALA, the plant omega-3, and adds fibre to boot. A daily tablespoon of ground flax is one of the simplest ways to keep your ALA topped up.
How to get the most from it
Whole flaxseeds pass through largely undigested, so buy it ground or grind it yourself and keep it in the fridge. Stir it into porridge, smoothies or baking. For EPA and DHA directly, use an algae-oil supplement.
Ground flaxseed (linseed) nutrition
| Nutrient | Per 1 tbsp (10g) | % of RNI |
|---|---|---|
| Omega-3 | 2.28g | n/a |
Per-serving figures from the Plentish dataset (source: USDA FoodData Central). % of RNI uses the adult UK reference intake.
Note: ALA only. Grind fresh so the oils are reachable, and pair with an algae supplement for EPA/DHA.
What it covers on your watch-list
Recipes with Ground flaxseed (linseed)
- Flax and berry breakfast
- Fortified overnight oats
Common questions
Should I eat flaxseed ground or whole?
Ground. Whole flaxseeds tend to pass through undigested, so grinding lets you absorb the omega-3 oils inside.
Is flaxseed enough for omega-3?
It covers ALA well, but ALA converts poorly to EPA and DHA. Use flax daily and add an algae supplement for the active omega-3s.