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Flaxseeds

Flaxseed was once used primarily for linseed oil; now it enjoys the spotlight as an excellent, easy-to-use source of plant-based omega-3 fatty acids, as well as lignans, protein, calcium, iron, and vitamin E. Look for it sold as whole seeds (dark or golden) or preground. Refrigerate or freeze up to six months. Whole seeds maintain more of the delicate fats for longer, but always grind before using; whole seeds pass through the body undigested. Flaxseed has a mildly nutty flavor, well suited to blending in other foods.
Fiber: 8 grams
Omega-3s: 6 grams
Protein: 6 grams
Calcium:79 mg