Flax Serving: 1 tablespoon Protein: 2.3 grams Carbohydrates: 4.1 grams Calories: 59 Fat: 4 grams Benefits: Flax sold as seeds, oil, or as a ground meal, contains high amounts of alpha linolenic acid, a type of fat that can boost immunity, blood flow and possibly even endurance. Flax also keeps your platelets (flat cells in your blood) from clumping together and forming dangerous clots.