The germ is the area inside a kernel of wheat that nourishes the grain as it grows. The wheat germ is filled with nutrients such as protein, fiber, B vitamins and minerals. It also contains a dark, strong-tasting oil that can be processed into wheat germ oil. Wheat germ oil is most commonly used in dietary supplements and cosmetics. Some resources state that the oil contains the same nutrients found in the whole wheat germ. However, information from the USDA nutrient database reports that the oil contains only three vitamins: vitamin E, vitamin K and choline. The nutritional values provided are for 1 tbsp. of wheat germ oil.
Vitamin E
Vitamin E is an important antioxidant because it is a fat-soluble vitamin, so it is able to protect structural fats in the cell membrane. The USDA provides a list of the vitamin E content in selected foods. The food at the top of that list---Total Raisin Bran---contains 13.5 mg in one cup of cereal. By comparison, just 1 tbsp. of wheat germ oil contains 20.2 mg, or 101 percent of the recommended daily value, based on a 2000-calorie-a-day diet. Even though it's an exceptional source of vitamin E, wheat germ oil is not a good choice for cooking, because it breaks down in high temperatures.
Vitamin K
Wheat germ oil contains 3.3 mcg of vitamin K, representing about 4 percent of the recommended daily value. Another fat-soluble vitamin, vitamin K is essential for the chemical process that causes blood to clot. The body also needs vitamin K for bones to properly mineralize, and it's needed by proteins involved in cell growth.
Choline
Choline is not well known, but it is an essential nutrient that serves several important functions. The body needs choline to synthesize the lipids that form the structure of cell membranes. Choline must be available for the neurotransmitter acetylcholine to be produced. It's also involved in the cellular information network that transmits genetic information determining growth and health. Choline is one of three vitamins that help protect cardiovascular health by lowering the levels of homocysteine in the blood. Wheat germ oil provides 2.7 mg of choline. The Food and Nutrition Board recommends a choline intake of 550 mg per day for adult men and 425 mg per day for adult women.
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