Flaxseed

One tablespoon of ground flaxseed has 534 calories, 3.7 grams of monounsaturated fat, and dietary fiber. A healthy daily dose is considered to be two tablespoons of ground flaxseed. For example, you could use it topping your favorite oatmeal or cereal. Using a bit of flour and adding a teaspoon of flaxseed will increase its nutritional value.

Flaxseed is also packed with essential micronutrients. Although a single tablespoon is usually small, it provides 11 percent of your recommended daily allowance of thiamin, a water-soluble B vitamin essential for neural function.