Does flaxseed deserve to be up there as one of the major food groups?

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Dr. Michael Greger thinks so. And all you need is one tablespoon of ground flax seed per day, much less quantity than for his other food groups.

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Dr. Michael Greger's Daily Dozen checklist is a guide featured in his book, "How Not to Die," where he outlines the ideal foods and exercises he recommends people incorporate into their daily routine to maximize health and longevity. This checklist is based on Dr. Greger's extensive review of nutrition and health research, and it serves as a practical tool to help ensure a comprehensive intake of beneficial nutrients and health practices.

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Here is his Daily Dozen chart:

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Here's what Aiko has to say about ground flaxseed

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Consuming one tablespoon of ground flaxseed daily can offer a range of health benefits due to its rich nutritional profile. Here’s a summary of the key advantages:

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• Rich in Omega-3 Fatty Acids: Flaxseed is a top plant-based source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that is essential for heart health. Omega-3s help reduce inflammation, which can prevent chronic diseases such as arthritis and heart disease.

• High in Fiber: Ground flaxseed is high in both soluble and insoluble fiber, which helps improve digestive health. Soluble fiber helps regulate blood sugar and lower cholesterol, while insoluble fiber aids in preventing constipation and promoting bowel regularity.

• Lignans: Flaxseeds are a leading source of lignans, which are plant compounds with antioxidant and estrogen properties. They may help in reducing the risk of certain cancers, particularly breast and prostate cancer, and improving hormonal balance.

• Improves Cholesterol Levels: The soluble fiber content in flaxseed can help reduce levels of LDL (bad) cholesterol in the blood, thereby reducing the risk of heart disease.

• Lowers Blood Pressure: Studies have suggested that flaxseeds can also help in lowering blood pressure, further contributing to cardiovascular health.

• Anti-inflammatory Properties: The ALA and lignans in flaxseed have anti-inflammatory properties that can help mitigate the symptoms of conditions like arthritis.

• Weight Management: The fiber in flaxseed increases the feeling of fullness, leading to lower food intake and aiding in weight management.

• Blood Sugar Control: The viscous fiber in flaxseed can slow down the digestion rate, helping to control blood sugar levels and reduce the risk of type 2 diabetes.

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Incorporating a tablespoon of ground flaxseed into your daily diet can be simple. It can be added to breakfast cereals, smoothies, yogurt, or baked goods, providing a nutty flavor while boosting nutritional value. However, it’s important to consume ground flaxseed with plenty of water, as its high fiber content requires adequate hydration to be digested properly.

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Grinding your flaxseed

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If you consume the flaxseeds whole, they will pass through your digestive system without your body being able to make use of the goodies inside.

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It's easy to use either a regular blender or a coffee grinder to prepare a supply of flaxseed powder for daily use. Keep the ground flaxseed refrigerated to prevent its oils from becoming rancid. Unground flaxseed does not need refrigeration.

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