Information on Wheat Germ

Wheat germ is the tiny embryo in a wheat kernel. In spite of its size, the germ is packed with nutrients because its role is to nourish the rest of the kernel. Because of its outstanding nutritional profile, wheat germ is considered to be a very healthful food.
More often than not, however, the germ is separated from the wheat chaff during the milling of flour, so to have a significant amount of wheat germ in your diet, you must buy it separately and add it back in.

Nutrition and Health Benefits

One ounce, or about 3 tbsp. of plain wheat germ contains 102 calories, 3 g of fat, 3 g fiber, and 9 g protein. Wheat germ is also a source of iron, magnesium, manganese, zinc and phosphorus, along with B vitamins, especially thiamin and folic acid, and it is a good source of disease-fighting omega-3 fatty acids.

Wheat germ oil, which is extracted from the germ, is an excellent, concentrated source of vitamin E and omega-3 fatty acids.

Neither wheat germ nor wheat germ oil should be confused with fermented wheat germ extract (WGE), a relatively new product developed by Hungarian chemists that may have anticancer, antimetastatic and immunity-regulating characteristics. It has been used in supplement form by cancer patients in Hungary but has yet to be studied on a large scale. Although it is available as a supplement in the United States, WGE should only be used under medical supervision because it may not be suitable for people with diabetes, gluten sensitivities or hormone-sensitive cancers, and is not considered safe for pregnant or nursing women. Mild gastrointestinal side effects have also been reported.

Where to Find Wheat Germ

Wheat germ is found in whole-wheat flour, but not in all-purpose white flour. Whole-kernel wheat, in the form of wheat berries and bulgur, also contain the germ.

Wheat germ is sold raw and toasted, plain or sweetened. Toasted wheat germ has a nuttier flavor and crunchier texture. You can find wheat germ in the cereal section of your supermarket and in health food stores.

Wheat germ oil is sold as a nutritional supplement in health food stores.

How to Use Wheat Germ

Add an ounce or two of raw or toasted wheat germ flakes to pancake and waffle batters and baked goods such as muffins, breads and cookies. Sprinkle on yogurt, pudding, fruit bowls, and hot and cold cereals. Mix into smoothies and shakes.

Store wheat germ in a sealed container in the refrigerator for up to one year to keep it from turning rancid. Wheat germ can also be frozen.