A good way to improve your nutrition is to add wheat germ to your diet. Although it seems easier to supplement with vitamin pills, the natural form of these nutrients are often the preferred way to boost your health. Wheat germ is readily available for purchase and easy to add to foods and drinks. If you bake, there are recipes that include wheat germ in everything from bread to cookies.
Description
Wheat germ is part of the whole wheat kernel. Each seed or kernel of wheat is made up of three parts: the endosperm, which is the center part; bran, which is the outer layer and the germ, which is the embryo part of the seed, where it would begin to sprout if planted. The germ makes up about 2.5 percent of the kernel weight. When whole wheat kernels are milled to make flour, the bran and germ are separated from the floury endosperm. The bran and germ can be left in the flour to make whole wheat flour, or they can be removed and sold and used separately.
Nutrients
Wheat germ is a good source of protein and dietary fiber. Three tablespoons of raw wheat germ contain 60 calories, 1 g polyunsaturated fat, 0.5 g monounsaturated fat, 130 mg potassium, 7 g carbohydrate, 2 g dietary fiber and 4 g protein. Wheat germ has 0 g sodium and 0 g cholesterol. It is a good source of B-vitamins, folate and trace minerals. A 1/4 cup of wheat germ supplies 81 mcg folate, according to the USDA Nutrient Data Lab.
Uses
Wheat germ is easily added to many foods and beverages. Add a few tablespoons to hot cereal and smoothies. Stir it into some yogurt or even sprinkle it on salads. Wheat germ has a pleasant taste and is easy to use. Recipes are available for baked bread with wheat germ, muffins, cookies and other baked goods. It can be added to meat loafs or main dishes. When making pancakes or waffles, add a few tablespoons to the batter. Experiment and find other ways to use this healthy addition to your diet.
Purchasing and Storage
Wheat germ is available in a raw form and a toasted form. Many grocery stores carry the toasted wheat germ and those with health food sections will usually have raw wheat germ. There are specialty mills that sell it online, as well. Check the expiration date and after purchasing, keep wheat germ in an air-tight container in the refrigerator. Do not use it after the expiration date, as the fats in wheat germ can become rancid. Wheat germ does not have a long shelf-life.
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