If you think wheat germ is just for health food store junkies, think again. Wheat germ is the heart of the wheat berry -- the most concentrated source of nutrition in wheat. Wheat germ provides 23 nutrients to support your energy and health needs. Wheat germ's nutty taste makes it a natural addition to hot and cold cereal, baked goods and pancakes.
Fiber and Protein
A 1/4-cup serving of wheat germ provides you with 4 g of fiber. The Institute of Medicine recommends consuming at least 25 g of fiber daily if you are a woman and 38 g of fiber if you are a man. Fiber can help to facilitate digestion and movement of food through the colon. Fiber also helps you maintain more stable blood sugar levels, keeping you from experiencing extreme cravings. Fiber also plays a role in lowering cholesterol, reducing your risk of heart disease, and may protect against certain forms of cancer. Wheat germ also provides 8 g of protein per ¼ cup.
Vitamins
Wheat germ contains almost all of the B-complex of vitamins, including niacin, riboflavin, vitamin B-6 and thiamin. A 1/4-cup serving provides 98.5 mcg of the B-vitamin folate, essential to red blood cell health and the prevention of certain birth defects. Wheat germ also provides 4.5 mg of vitamin E, which acts as an antioxidant that scavenges free radicals. Wheat germs also provides small amounts of vitamins A, C and K.
Minerals
A 1/4-cup of wheat germ provides 2.5 mg of iron, or 14 percent of the recommended daily value based on a 2,000-calorie diet. It also provides 4.7 mg of zinc, which helps boost your immunity, and 321 mg of phosphorus for strong bones. Wheat germ is a high source of potassium, with 265 mg per 1/4 cup. This serving of wheat germ also provides more than 200 percent of the recommended daily value for the trace mineral manganese.
Considerations
Wheat germ contains many natural oils, so it can spoil easily. You can extend its shelf life by keeping it in the refrigerator. Use wheat germ as a more nutritious form of bread crumbs in meatloaf and meat balls or to coat crispy baked chicken or fish.
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