flaxseeds

Flaxseeds are so popular that it seems like they're being added to just about everything from bread to corn chips to cereal. They're high in fiber and a great source of omega-3s (especially if you don't eat fish). You can also buy them separately to add to your own foods, but should you pick up whole flaxseeds, the kind that are ground up, or the oil made from the seeds?

All three forms of flax are best suited for different needs. Whole flaxseeds are good for topping cereal or salads or for baking. You might not like the texture, so that's where ground flaxseeds come in. Stir the powder into your oatmeal, add it to pancake batter, or mix it into your smoothies. Flaxseed oil is great stirred into salad dressings, mixed into yogurt, or drizzled on roasted veggies.

When you look at them nutritionally, there's a pretty big difference. I made a handy little chart, so keep reading to see how they compare.

You don't have to go drastic with your diet choices to up the health factor. There are ways to swap out ingredients in your favorite dishes without sacrificing them altogether. I've listed some of these ingredient substitutions below. Have any to add? Feel free to share your ideas in the comments!

• Agave nectar for sugar: While it should still be used sparingly, agave nectar is sweeter than sugar, so you'll be using less, plus it won't cause a spike in blood sugar levels like sugar.
• Avocado for butter: When baking, sub out half the butter with avocado for less calories, saturated fat, and cholesterol.
• Ground flaxseeds for eggs: Who knew flaxseeds could replace eggs in your baking recipes? One teaspoon of ground flaxseeds and 1/4 cup of water replaces a single egg.
• Parsnips for potatoes: Parsnips are just one kind out of many healthy veggies that can replace potatoes in a French fry recipe.
• Greek yogurt for whipped cream: Mixing in Greek yogurt with your whipped cream (or replacing it all together), cuts out fat, giving you more calcium, protein, iron, and healthy bacteria in the process.
• Turkey for beef: Try a healthy turkey burger instead of beef burger at your next BBQ.

Since fish, a huge source of omega-3s, is off limits for vegetarians, they have to pay special attention to their diets in order to reach their daily quota. It's recommended to consume 1.1 grams of the heart-healthy fat daily. If you don't, symptoms like fatigue, poor memory, weakened immune system, dry skin, heart problems, and depression could plague you. For all you out there eating a plant-based diet, here are some animal-free sources of omega-3s.

1. One tablespoon flaxseed oil: 7 grams
2. One tablespoon chia seeds: 2.5 grams
3. One tablespoon flaxseeds: 2.3 grams
4. One tablespoon flaxmeal: 1.6 grams
5. One tablespoon canola oil: 0.8 grams

To see the other five sources, keep reading.