Wheat germ and flax are nutritious and contain dietary fiber, essential fatty acids, protein and many vitamins and minerals although there are differences in their overall nutritional content. Both wheat germ and flax provide health benefits, including lowering cholesterol and promoting cardiovascular fitness.
Calories, Fat and Carbs in Wheat Germ
Wheat germ contains 360 calories and 23 g of protein per 100 g. The fat content is 10 g, which consists of 2 g saturated, 1.4 g monounsaturated and 6 g polyunsaturated fatty acids. The total carbohydrate content is 52 g per 100 g, with 13 g of dietary fiber.
Calories, Fat and Carbs in Flax
Flax contains 534 calories and 18 g of protein per 100 g. The fat content is 42 g, which consists of 3 g saturated, 8 g monounsaturated and 29 g polyunsaturated fatty acids. The total carbohydrate content is 29 g per 100 g, with 27 g of dietary fiber.
Nutrition in Wheat Germ
Along with vitamin E, an alcohol in wheat germ, called octacosonal, works to protect your heart by inhibiting the liver from creating excess cholesterol. Wheat germ contains 20 percent of your daily value for folic acid. Two tbsp. provide a good source of chromium, magnesium, selenium, thiamin, folate, phosphorus, iron and zinc. In addition, wheat germ contains calcium, niacin and vitamins B-6.
Nutrition in Flax
Flax is a good source of minerals including calcium, magnesium, phosphorus, potassium zinc and selenium. Flax seed is also rich in lutein, which helps maintain the health of your eyes, choline, important for the structure of cell membranes, folate, vitamin E, K and B-6, niacin and thiamin.
Omega Fatty Acids
Flax and wheat germ are sources of essential fatty acids including omega-3 and omega-6. These fatty acids have anti-inflammatory properties of benefit in preventing atherosclerosis, osteoarthritis and asthma. The body requires dietary omega-3 and omega-6 fats to synthesize prostaglandins for regulating metabolism, water balance, blood viscosity, blood cholesterol and fat levels, which may decrease your risk of coronary heart disease. Flax seed contains 20.3 g of omega-3 fatty acid per 100 g; wheat germ contains .5 g. Flax contains 4.9 g of omega-6; wheat germ contains 5.5 g per 100 g.
Cholesterol
Both wheat germ and flax seed have a beneficial effect on lowering cholesterol. The National Institute of Health and Medical Research, Marseille, France investigated the long-term effects of wheat germ intake with subjects exhibiting high levels of triglycerides and elevated blood cholesterol. Results, published in the Journal of Nutrition, 1992, found that plasma cholesterol decreased by 7.2 percent and LDL, the "bad" cholesterol, was reduced by almost 20 percent after 14 weeks of ingesting wheat germ supplements. Flax also plays a beneficial role in cholesterol management. The Journal Atherosclerosis, published a study in 1997 that tested the effect of flax seed on a high cholesterol diet. Researchers at the University of Saskatchewan in Canada found that flax seed reduced the development of aortic atherosclerosis by 46 percent. Aatherosclerosis is a life threatening vascular disease caused by accumulation of fatty debris in your arteries. Conclusions suggested that dietary flax seed could prevent high cholesterol-related heart attacks and strokes.
References
- USDA National Nutrient Database
- The Supplement Guide: Guide to Cholesterol and Heart Health
- Peak Performance: Omega-3 Omega-6 | Essential Fats: Dietary sources of EFAs
- PubMed.gov: Long-term wheat germ intake beneficially affects plasma lipids and lipoproteins in hypercholesterolemic human subjects; Cara L, et al; 1992
- PubMed.gov: Flax Seed in Prevention of Hypercholesterolemic Atherosclerosis; Prasad K; 1997
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