Wheat Germ Facts

The germ of the wheat kernel packs concentrated amounts of protein, fiber, vitamin E, iron, folate, unsaturated oils and other nutrients in a tiny bundle. The wheat germ that you buy consists of these small flakes, which are removed from the kernel during the milling process. Adding wheat germ to your cereal, smoothies or baked recipes provides extra essential nutrients along with a mildly sweet, nutty flavor and a light crunch.

Reproductive Center

Wheat germ is the reproductive core of the wheat kernel. The endosperm surrounds the kernel and nourishes it with starches, while the kernel's outer layer, or bran, protects the grain as a whole. The refining process strips the bran and germ from the wheat, leaving the endosperm to be processed into wheat flour. The discarded germ can be used as a separate product to add fiber, protein, complex carbohydrates and essential vitamins and minerals to your diet, "Fitness" magazine suggests.

Concentrated Nutrients

When you look at the nutritional content of wheat germ, you may wonder if the lighter texture and longer shelf life of refined wheat flour are worth the loss of so many concentrated nutrients. A 1/4 cup of wheat germ provides 7g of protein, 3g of unsaturated fat, 15g of carbohydrates and 4g of fiber. This small serving also provides 2mg of iron, 69mg of magnesium, 256mg of potassium, 242mg of phosphorous, 4mg of zinc, 4mg of manganese and 23mcg of selenium. Wheat germ also includes vitamin E and several of the B vitamins, including thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 and folate.

Health Benefits

The nutrients in wheat germ support many of your body's vital functions. B vitamins contribute to nerve and brain function, regulate energy levels and promote healthy skin. Iron allows your body to utilize oxygen and facilitates energy production. Potassium regulates blood pressure, and magnesium promotes healthy metabolic function. Wheat germ's high levels of protein, iron, zinc, vitamin E and B vitamins make it a power food for nourishing a healthy pregnancy, notes the American Pregnancy Association.

Wheat Germ Oil

The unsaturated oils extracted from wheat germ are a rich natural source of vitamin E. Wheat germ oil can be used as a supplement to boost your intake of this vitamin, which promotes red blood cell formation and supports your immune system. Vitamin E may have antioxidant properties which counteract cellular damage and reduce the harmful effects of environmental toxins. Some cosmetics companies promote wheat germ oil as a product ingredient that may moisturize skin and hair, diminish the effects of aging and reduce the appearance of scars.

Suggestions

Although wheat germ is part of the wheat kernel, eating wheat germ doesn't count toward your daily requirement of whole grains, according to "Fitness." Wheat germ itself doesn't qualify as a whole grain because the milling process separates it from the wheat kernel's bran and endosperm. However, you can purchase breads with added wheat germ, blend wheat germ into cereal or yogurt, or mix it into muffins, pancakes or breads to help fulfill your daily requirements of protein, fiber and essential nutrients.