If you are looking to add a nutritional boost to your diet, wheat germ is a healthy addition. Wheat germ is only a small part of the wheat grain, and yet it packs a nutritional punch as it is nutrient dense -- meaning it contains a lot of nutrients for a relatively small amount of calories and size. Wheat germ is an easy addition to many different meals you are already eating, and it will increase the health benefits.
Wheat Germ
A grain of wheat is the seed of the plant. The grain is made up of three parts: the bran, endosperm and germ. The bran is the outer layer; it is tough and fibrous, and it protects the kernel. The endosperm is starchy and provides energy to the germ. The germ is the reproductive kernel, rich in unsaturated oils, vitamins and minerals. When a grain is refined, it goes through a process of milling, removing the bran and grain, as well as many of the health benefits of the grain. Wheat germ often is a byproduct of refined grains.
Macronutrients
One-third of a cup of wheat germ has 137 calories, 8.9 g of protein, 19.66 g of carbohydrates and 5.0 g of fiber, according to the U.S. Department of Agriculture. This serving has 3.69 g of fat, with 0.63 g of this being saturated fat, 0.52 g being monounsaturated fat and 2.28 g being polyunsaturated fat. Wheat germ is approximately 28 percent protein, which is a higher protein source than many meat products. It is a good protein source for both vegetarians and non-vegetarians, as it adds little saturated fat while being a good source of polyunsaturated fat and fiber.
Microminerals
The vitamins in 1/3 cup of wheat germ are 0.714 mg thiamin, 0.189 mg riboflavin, 2.586 mg niacin, 0.493 g vitamin B-6 and 107 mcg folate. Wheat germ is one of the best sources of folate, or folic acid, which is important for women of childbearing age, as it prevents neural tube birth defects. Wheat germ is high in minerals, with 1/3 cup of wheat germ providing 15 mg calcium, 2.38 mg iron, 91 mg magnesium, 320 mg phosphorus, 399 mg potassium, 5 mg sodium, 4.66 mg zinc, 0.302 mg copper, 5.048 mg manganese and 30.1 mcg selenium, according to the USDA. It contains more iron and potassium than any other food source, and it contains the phytonutrient L-ergothioneine, a powerful antioxidant that is not destroyed by cooking.
Using Wheat Germ
Fresh wheat germ goes rancid easily, due to its high unsaturated fat content, so you should store it tightly sealed in a refrigerator. You can add wheat germ to your hot or cold breakfast cereals, blend it into smoothies and pre-exercise drinks or use it as a lower-fat alternative to granola on your yogurt. Wheat germ is an almost undetectable addition to baked goods such as cookies, breads, waffles and pancakes. To add to your recipe, replace 1/2 cup of the flour with wheat germ, and add 1 to 2 tbsp. of water for every 1/4 cup of wheat germ, since it absorbs water.
References
- MayoClinic.com; Slide Show: 10 Great Health Foods for Eating Well: Wheat Germ; April 2010
- MayoClinic.com; Whole Grains: Hearty Options for a Healthy Diet; July 2009
- Harvard School of Public Health: Health Gains from Whole Grains
- USDA Nutrient Data Labratory: Wheat Germ, Crude
- WholesomeBabyFood.com; Using Wheat Germ to Boost Nutrients in Baby Food; April 2009
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