Wheatgerm and ground flaxseeds have a similar look. They have nutritional benefits and are easy to use. Flaxseed is higher in fiber and has omega-3 fatty acids. Wheatgerm is higher in protein, but also a source of fiber.
Flaxseed
Flaxseed is a good source of fiber, lignans and omega-3 fatty acids. Lignans belong to a group of plant chemicals called phytoestrogens because they have possible estrogen receptor properties. Don’t worry, that doesn’t mean they are estrogens. The omega-3 fatty acid in flaxseed is alpha-linolenic acid (ALA).
Two tablespoons of ground flaxseed contain:
- 4 grams of fiber
- 74 calories
Whole flaxseeds contain:
- 5.6 grams of fiber
- 110 calories
Wheat Germ
Whole wheat grain is made up of three vital parts — the endosperm, the bran and the germ — which separate during the milling process. Wheat germ accounts for only 2.5 percent of the wheat kernel, yet it contains the embryo of the seed. This is where the newly sprouted wheat will germinate, hence the name “germ.”
Two tablespoons of wheat germ contain:
- 50 calories
- 4 grams of protein
- 2 grams of fiber
- 1 gram of fat
- It is also a good source of B-complex vitamins and folate, according to the USDA Nutrient Data Lab.
Uses for wheatgerm and flaxseed
Add wheatgerm to hot cereal, smoothies, yogurt, fruit salad and vegetable dishes. When you are cooking add it to recipes for breads, muffins, pancakes and waffles. There is a toasted variety and a raw wheat germ. You can use flaxseed whole or grind it and add it to the same foods as wheat germ. One tablespoon of wheat germ or 1 tablespoon of ground flaxseed can be added to these dishes as well. If you want to use larger amounts, follow a recipe.
Storage
Wheat germ does not have a long shelf life due to its fat content. Store it in the refrigerator in an airtight container and use before the expiration date. Flaxseed is similar because it is a good source of omega-3 fatty acids, also a type of fat. Once you grind it, either use it or store in the refrigerator. Do not use flaxseed or wheat germ that is old, as the fats can become rancid.
