Wheat germ is a good source of nutrients that is easily added to your diet. When whole wheat grains are milled to produce white flour, the wheat germ and the bran are left behind. Millers separate these nutritious components and package them for consumers to buy. The wheat germ has a nutty flavor that many people enjoy in foods, beverages and baked goods.
Source
Wheat germ is found in the whole wheat kernel, and it is actually the embryo of the seed. When planted, these seeds produce stalks of whole wheat grain that are harvested and used for wheat products. Whole wheat kernels consist of three parts: an outer layer, called the bran; the inner core, called the endosperm; and a small section on the inside called the germ. The wheat germ is only 2.5 percent of the weight of the kernel, and it becomes separated from the grain during milling.
Types
There are two types of wheat germ you can buy. Raw wheat germ is considered the most nutritious and is sold in health food stores and grocers. It is also available online from several companies that mill grain. The toasted variety has been selling for a longer time and is usually available in grocery stores. Wheat germ does not have a long shelf life and must be refrigerated after opening. You should be sure to use it before the expiration date.
Uses
Add a tablespoon of toasted or raw wheat germ to a smoothie or yogurt, along with fresh fruits such as bananas, peaches, strawberries or blueberries. You can easily add wheat germ to meat loaf, spaghetti, pasta, chili and other main dishes. You can enhance vegetables with a sprinkling of wheat germ. There are recipes for muffins, cookies and breads that use wheat germ. Experiment a little and add a few tablespoons to your own recipes. Wheat germ blends well with cooked cereals, such as oats and whole grains.
Nutrients
Wheat germ contains a concentrated form of nutrients, including B vitamins, niacin, thiamin, riboflavin, vitamin E, folate, magnesium, phosphorus, potassium, iron and zinc. One tablespoon of raw wheat germ contain 25 calories, 0.7 g fat, 1 g dietary fiber, 1.7 g protein and 3.7 g carbohydrates, according to the USDA Nutrient Data Lab. The toasted variety of wheat germ contains 25 calories per tablespoon, 0.5 g fat, 1 g fiber, 3 g carbohydrate and 2 g protein.
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