Packed with nutrients, wheat germ is the smallest part of the wheat grain. It may be small in size, but the small germ portion of the kernel holds many essential, daily vitamins and minerals, including B vitamins, vitamin E, potassium, zinc, iron and magnesium. Adding nutrient-rich wheat germ to foods ensures meals receive a healthy boost. Try adding wheat germ to shakes, pancakes and cereals.
B Vitamins
Wheat germ has plenty of B vitamins. One-half cup of wheat germ provides almost 1.1 mg of thiamine, or vitamin B1, according to the U.S. Department of Agriculture. That's 92 percent of the recommended daily intake for a 40-year-old man. Vitamin B1 keeps your body filled with energy, helping sugars break down in your body. Vitamin B1 also encourages nerves and muscles to work together and keep your heart healthy. Vitamin B9, or folate, another B-complex vitamin, is plentiful in wheat germ. One cup of wheat germ supplies 323 mcg of folate, or 81 percent of the recommended daily intake, according to the USDA National Nutrient Database. Folate prevents anemia by supporting red blood cell and skin cell production. Adequate levels of folate during pregnancy are thought to prevent neural tube defects. Riboflavin, niacin and B6 are other B vitamins present in wheat germ, supporting nerve function, the proper breakdown of sugars and the lowering of cholesterol levels.
Dietary Fiber
Crude wheat germ is a good source of dietary fiber. Dietary fiber helps regulate bowel function, improve cholesterol and blood sugar levels and keep unwanted pounds off. According to the Centers For Disease Control and Prevention, taking in 14 g of dietary fiber for every 1,000 calories meets the recommended daily dose. One cup of wheat germ provides roughly 15 g of dietary fiber.
Minerals
Minerals found in wheat germ include selenium, phosphorus, copper, zinc and magnesium. One cup of wheat germ contains 91 mcg of selenium, supplying your body with more than the daily recommended amount. Selenium is a micronutrient, and micronutrients need to be consumed every day. Selenium plays an important role in promoting your body's antioxidant ability as it finds damaging free radicals in your body. There is strong suggestion that selenium helps prevent many chronic illnesses including asthma, heart disease, rheumatoid arthritis and cancer. Phosphorus helps bone health and energy production. Copper prevents tissue damage from free radicals produced when food breaks down. Zinc stabilizes your metabolic rate and supports your immune system. Magnesium, also known as a macromineral, helps maintain a healthy heart and protects against developing type 2 diabetes.
Health Benefits
Wheat germ promotes good digestive health, ultimately keeping extra pounds off. Wheat germ helps balance blood sugar which is important in lowering cholesterol and preventing diabetes complications. Additional health benefits include an overall healthier feeling, preventing gallstones, migraine headaches and brittle bones, and improved mood and sleep patterns.
References
- Mayo Clinic: Nutrition and Healthy Eating: Wheat Germ: Nutrition in a Crunch
- USDA: National Nutrient Database: Wheat Germ: Crude
- University of Maryland Medical Center: Vitamin B1: Thiamine
- Institute of Medicine: Dietary Reference Intakes
- University of Maryland Medical Center: Vitamin B9: Folic Acid
- Centers for Disease Control and Prevention: Nutrition for Everyone: Carbohydrates
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