These are small, brown, tan, or golden-color seeds that are the richest sources of plant-based omega-3 fatty acids. a tablespoon of flax seeds can give any dish a healthy, nutty, toasty spin. Ground flaxseeds used in various recipes and whole flax seeds are tempered beautifully on cookies and bread. The small flax seeds can be consumed through chewing because they have a strong outer shell which is hard to crack