Flax Seed

Flaxseed is one of the world's oldest crops. There are two types, brown and golden, both of which are equally nutritious (1Trusted Source).

Just one serving provides a good amount of protein, fiber, and omega-3 fatty acids, along with several important vitamins and minerals.

One tablespoon (7 grams) of ground flaxseed contains (2Trusted Source):

Calories: 37
Carbs: 2 grams
Fat: 3 grams
Fiber: 2 grams
Protein: 1.3 grams
Thiamine: 10% of the Daily Value (DV)
Copper: 9% of the DV
Manganese: 8% of the DV
Magnesium: 7% of the DV
Phosphorus: 4% of the DV
Selenium: 3% of the DV
Zinc: 3% of the DV
Vitamin B6: 2% of the DV
Iron: 2% of the DV
Folate: 2% of the DV
Flaxseed is particularly high in thiamine, a B vitamin that plays a key role in energy metabolism as well as cell function. It's also a great source of copper, which is involved in brain development, immune health, and iron metabolism