Wheat germ is the most nutritious part of the whole wheat kernel and the richest dietary source of vitamin E, which is found only in plant foods. Wheat germ has a wide variety of uses in cooking and baking. Wheat germ oil, which is also high in vitamin E, is available as a food supplement.
Milling
A wheat kernel is a seed that has three parts: the endosperm, bran and germ. When a wheat kernel is milled to make whole-wheat flour, these three components are processed together. When a wheat kernel is processed to make all-purpose white flour, the endosperm is separated from the bran and germ. The endosperm, which is mostly starch, is used to make the flour and the bran and germ are packaged and sold separately as wheat bran and wheat germ. Available raw and toasted, wheat germ adds a somewhat sweet and nutty flavor and crunchy texture to foods, along with a host of essential nutrients.
Nutrition
The germ is called the "embryo" of the wheat kernel seed because, if the seed is planted, this is the part that sends out a shoot that grows into a new wheat plant. Because a plant requires many nutrients to grow, the germ is packed with vitamins and minerals such as B vitamins, vitamin E, iron, magnesium, phosphorus and zinc. Wheat germ is also a source of fiber. Different varieties of wheat germ may have added ingredients. Some are fortified with additional vitamin E and folic acid, while others contain added sweeteners.
Uses
On its own, you can eat wheat germ as a cereal with milk or add it to other foods such as yogurt, smoothies, fruit salads or ice cream. You can use wheat germ in baking to enhance the flavor and nutritional value of foods, such as breads, muffins, cookies and pie crusts, traditionally made with white flour. You can also add wheat germ to pancake and waffle batters, meatloaf and burger mixtures. Additionally, you can stir wheat germ into other cold cereals or hot cereals such as oatmeal.
Supplements
Oil extracted from wheat germ is sold as a dietary supplement used to add vitamin E to the diet. Supplemental wheat germ oil is sold in pourable bottles and soft capsules. One tablespoon of wheat germ oil provides about 20 mg of vitamin E, according to New York University's Langone Medical Center.
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