Flax seeds

flaxseed contains all sorts of healthy components, it owes its primary healthy reputation to three of them:
Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75 to 800 times more lignans than other plant foods. Fiber. Flaxseed contains both the soluble and insoluble types.