Good source of iron. Very high source of dietary fiber, particularly soluble fiber. Soluble fiber helps control blood sugar and blood cholesterol. It is best to grind flax seed to enjoy all the benefits of flaxseed. A coffee grinder is working very well. Keep flaxseed up to 1 week refrigerated and freezer up to 1 month From a nutritional standpoint, flax and flax golden brown are substantially equivalent.