Flax Seed vs. Wheat Germ September 29, 2007

Benefits of Flax Seed 

Flax seed has gained a lot of populatrity lately because it is an alternative source of omega-3 fatty acids (alpha linolenic acid – ALA), especially for those who do not care for fish.  Fish oil contains omega-3 fatty acids called eicosapentaenoic acid (EPA). During digestion, the body converts the ALA to EPA. Why do omega-3 fatty acids matter? Omega-3′s have anti-inflammatory benefits which helps to preven inflammation in the arteries (atherosclerosis), the joints (osteoarthritis), and the lungs (asthma). Omega-3′s may also help to improve insulin resistance, reduce cholesterol, reduce blood pressure, and reduce the risk of cancer. In addition, flax seed contains fiber, which also helps with the same things listed above, a little iron, and a tiny bit of calcium. Remember that is important to consume flax seed in a ground form. Store ground flax seed in the freezer.

Nutrition Facts for Flax Seed: Serving Size = 2 tbsp ; 60 kcals, 4.5g fat, 4g of carbohydrate, 4g of fiber, 3g protein, 4% DV for iron, 2% DV for Calcium, 4% DV Vitamin E, 13% DV folic acid

Benefits of Wheat Germ

I consider wheat germ the healthy additive of choice before flax seed became popular. Growing up I remember my mom always put wheat germ into our pancakes. Wheat germ has a nutrient profile similar to flax seed. It contains fiber and 20% of your daily need of folic acid. The other nutrients found in these specs of power are magnesium, thiamin, phosphorus, and zinc.

The Difference

The biggest difference between the two is that flax seed is able to contribute the omega 3 fatty acids. In my opinion, this makes it superior to wheat germ. A heart healthy diet aims to increase the amount of omega 3 fatty acids and this in one easy way to do just that.

Nutrition Facts for Wheat Germ: Serving Size = 2 tbsp ; 50 kcals, 1g fat, 6g of carbohydrate, 2g of fiber, 4g protein, 4% DV for iron, 15% DV for Thiamin, 20% DV Vitamin E, 20% DV folic acid

How to Use It

Flax seed is easy to  include in your diet. Add it to any baked good for a virtually invisible health boost. It is also great sprinkled over dry or hot cereal, yogurt, and in smoothies. You can buy it ground (“flax meal”) or in the seed form. Run seeds through a cheap coffee grinder to make your own meal.

Post New Questions Here September 7, 2007

Respond here with your nutrition question.

A lot of letters after my name… September 2, 2007

I recently completed my 7 years of nutrition education. It is a great feeling. Let me take just a moment to educate you on what it takes to be a dietitian. I completed by bachelor’s degree at FSU. I then spent 9 months in Raleigh, NC learning how to be a dietitian in my official “dietetic internship.” Once my internship was over, I was eligible to take my registration exam. This is a very scary, long exam, testing your knowledge in all areas of dietetics. After passing this, I officially became a RD — Registered Dietitian, and could also become licensed in my state to practie nutrition. I decided this was not enough education and started my masters degree. Now it is all over and this is what I am left with:

Jenna Braddock, MSH, RD, LD/N

So why the long story? I only tell you this because it takes a lot of time and work to become a “nutrition expert” (which is what the American Dietetic Association labels dietitians). It’s time to start being a smart consumer. Do not believe everything you read about nutrition from everyone who writes it or says it! This is where the confusion comes from. The diet business is a huge money-making enterprise. Most, but not all, people are out to make money. Keep this in mind when you pick a health magazine. Look for credentialed authors, especially an RD, and always be sceptical of new information.

Here are just a few tips to help you decifer solid nutrition information:

1. If it sounds too good to be true, it probably is. Sorry.

2. Someone who has been “certified” or “trained” in nutrition, is not an expert.

3. You don’t have to spend a ton of money to eat healthy and you don’t have to eat only organic food to be healthy.

4. Be skeptical of those who have food grudges against things that don’t sound all that bad.

5. One scientific study is not enough to change your whole life around. It might clue you in on something, but more evidence is usually needed.

Please feel free to post questions about whatever nutrition idea you would like some answers about. I will do my best to help you find the truth or maybe just a fresh perspective.

Have a healthy day!