cut and pasted from the web.
Flax seed contains flax seed oil in its freshest form. Consuming 1/4 cup of flax seed provides you with the Omega 3 equivalent of approx. 17 (1000 mg) flax oil capsules.
I think that is just more than a tablespoon, you may want to check that as I'm just guestamating.
Compared to flax seed oil, flax seed contains 98% more anti-cancer lignans and 97% more fiber (soluble & insoluble). The combination of lignans, fiber and Omega 3 help lower cholesterol, control blood pressure, reduce weight, relieve PMS and menopause symptoms and deter diabetes.
Flax seed delivers the full benefits of Omega 3, 6 & 9 EFA’s, plus all of the fiber, protein, lignans (an anti-cancer agent), vitamins, minerals and amino acids that are important nutrients for overall good health.
great link for info on flax seed.
http://whfoods.com/genpage.php?tname=foodspice&dbid=81#descr
I'd probably do both. use the oil for salad dressings or mixed in smoothies/protein shakes and grind the flax seeds fresh and put on cereals, or just mixed in a glass of water.