Wheat Germ

Wheat is one of the staple foods in many regions across the globe. It is one among the top three crops in the world and is highly nutritious too. Products, like, wheat flour, wheat germ, etc, are very widely used by humans. Wheat germ is considered one of the healthiest foods, as it is a rich source of nutrients. While most of us are familiar with other wheat products, like flour and bran, many are still unaware of what is wheat germ and what are its uses.

What is Wheat Germ

Before starting with wheat germ, let us take a look at the different parts of a wheat kernel. 83% of a wheat kernel consists of the endosperm, 14% is made up of bran and the remaining 2½ to 3% is the wheat germ. It is the embryo or the reproductive part of the wheat kernel, that is termed as the wheat germ. In other words, wheat germ denotes that small part of the wheat kernel that sprouts and grows as wheat grass. It is said to be highly nutritious as it contains around 23 nutrients. During the production of refined wheat products, wheat germ is separated (along with bran) due to its high fat content, but, this is not usually done while preparing whole wheat flour.

Nowadays, wheat germ is also available in food stores, both in raw and toasted forms. While raw version is highly perishable, toasted form is more preferred. Toasted form is mostly found to be used for cooking. Wheat germ oil is also highly perishable as well as expensive. However, it is said to have very high levels of vitamin E, as compared to other vegetable oils.

Wheat Germ Benefits

As mentioned above, wheat germ is one of the nutritious foods, with a high vitamin and mineral content. It is a rich source of protein and fiber too. 100 grams of raw wheat germ amounts to 360 calories and contain around 52 grams carbohydrates, 10 grams fat, 23 grams protein, 13 grams dietary fiber, etc. It has significant amounts of B vitamins, folate, vitamin E and minerals, like, potassium, phosphorous, calcium, magnesium, zinc, selenium, manganese, etc. It is also rich in omega-3 and omega-6 fatty acids. Owing to the high nutritional value, wheat germ provides various health benefits.

It has high antioxidant levels, particularly in the form of vitamin E and omega fatty acids. Antioxidants boost the immune system and fight diseases that can be caused by the action of free radicals in the body. Vitamin E is also claimed to contain anti aging effects. Its high folate content is said to be good for pregnant women. The high levels of protein in wheat germ makes it ideal for vegetarians. Essential fatty acids in wheat germ is said to be good for lowering high cholesterol levels and to fight inflammatory conditions. Even functioning of the brain is said to be improved with essential fatty acids. It is said to contain octacosanol, which is a fatty acid that is said to be beneficial for improving muscle energy, metabolism, etc. Wheat germ health benefits include its use for preventing miscarriage and alleviating problems associated with hormonal imbalance in women. It is also used for controlling obesity. Wheat germ oil is used for healing scars, burns,skin ulcers, etc. This oil is also said to be good for treating psoriasis and eczema.

Toasted wheat germ is usually added to various foods like breakfast cereals, oatmeal, smoothies, yogurt, breads, muffins, cookies and protein bars. You may also use it for replacing bread crumbs in certain recipes. While toasted wheat germ can be refrigerated in air tight containers, it is better to freeze raw one, because it can turn rancid. So, include wheat germ in your diet in moderate amounts and reap its health benefits. If you have any doubts regarding the use of this food product, you may contact a nutritionist to clear the same.