Nutrition Made Easy

Our nutrition experts and registered dietitians translate the latest nutrition research into tips you can use to eat healthier every day.

7 Healthy and Delicious Seeds

Seeds of all varieties—from chia and flax to sesame and sunflower—seem to be popping up everywhere these days. Learn the nutrition basics of flavorful seeds with ideas for how to incorporate into your diet. By: Patricia Bannan, MS, RD 

Wheat Germ
Photo: Lee Harrelson

Wheat Germ

You may be wondering what wheat is doing on a seed list. Wheat germ is actually the part of a grain that will develop into a seed. For refined grains like white bread and most snack foods, the germ is removed so you only get the starchy endosperm. This is unfortunate since the germ (meant to feed the new plant) is a highly concentrated source of nutrients, including niacin, thiamin, riboflavin, folate, vitamin E, magnesium, phosphorus, potassium, iron, and zinc. Wheat germ also provides dietary fiber and healthy fats to help balance blood sugar levels, control cholesterol levels, and promote intestinal health.

How to eat: You can add to almost any recipe for a healthy crunch, including pancakes, baked goods, yogurt, oatmeal, and smoothies.

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