Although it is the smallest of the three parts of the wheat kernel, wheat germ is the most nutritionally dense part. It is generally removed during the milling process, so many individuals choose to supplement their diet with wheat germ or wheat germ oil. Wheat germ has a balanced and complete nutrient profile, and is considered a food with high nutritional value.
Uses
Health enthusiasts have consumed wheat germ for many years. It is frequently used in breakfast cereals, and is the nutritional component in whole wheat flour. Oil is extracted from wheat germ, and used with foods, cosmetics and medical products. Many individuals sprinkle wheat germ on food to bolster the nutritional value. Wheat germ also adds a nutty taste to yogurt or fruits.
Fiber
Wheat germ is considered an excellent source of fiber. A 1 oz. serving of wheat germ provides about 4 g of fiber. According to the Mayo Clinic, fiber is mostly known for preventing constipation. However, fiber can also reduce the risk of diabetes and heart disease.
Nutrient Profile
Despite being high in nutrients, wheat germ has just 101 calories in 2 tbsp. The 2 tbsp. of raw wheat germ would also include complex carbohydrates, omega-3 and omega-6 fatty acids, most B vitamins, vitamin E, calcium, selenium, potassium and many trace minerals. Wheat germ also contains all the essential amino acids needed to form a protein molecule.
Benefits
The nutrients in wheat germ provide a variety of health-related benefits. Complex carbohydrates take longer for the body to convert to glucose, and provide sustained energy. Omega-3 fatty acids are considered healthy for the heart and vascular system. The American Heart Association states that omega-3 fatty acids lower triglyceride levels, slow the formation of plaque in the arteries and slightly lower blood pressure. The protein in wheat germ also helps repair and replace the cells of the body. Vitamin E, also found in wheat germ, is a powerful antioxidant that promotes a healthy circulatory system. Vitamin E is also important for wound healing and blood clotting. Minerals are found in abundance in wheat germ. Calcium, for example, helps strengthen bones and teeth. Potassium is important for maintaining healthy fluid balance and proper muscular contractions.
Warning
When wheat germ is exposed to air, it goes rancid quickly. This is a property that it shares with other oils. This form of rapid oxidation causes the nutrients in wheat germ to be destroyed. Care must be taken to seal wheat germ and wheat flour in airtight containers.
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