Flax comes as an oil, whole seed, or ground. It is full of great nutrients, but they are only released if the seed is broken, so grinding ensures the nutrients are absorbed. The fat in flax goes rancid quickly, so grind it as you need it. If ground or oil, store in refrigerator and in an opaque container. The oil breaks down easily when exposed to heat, so it is best not to use it for cooking. It is good for salad dressings and other cold food. Ground or whole flax seed can be added to a variety of foods, such as fruit, ice cream, yogurt, smoothies, rice dishes, cookies, hot cereals, etc. It contains protein, vitamin B6, iron, magnesium, niacin, phosphorus, potassium, and thiamin. It is an excellent source of omega-3 fatty acids. The seed and ground varieties are an excellent source of dietary fiber.