Wheat germ is a nutritious part of a grain that has a nutty flavor and is available year-round. Wheat germ is a rich source of various essential nutrients, including folic acid. Is it required that you get folic acid daily from a wide variety of nutritious foods. Consult a registered dietitian for a full list of folic acid foods.
Wheat Germ Nutrition
Wheat germ is a concentrated source of vital nutrients such as vitamins, minerals, fiber, carbohydrates, protein and fatty acids. It is a significant source of folic acid, approximately 162 mcg or 40 percent of your Recommended Daily Value, in just half a cup. A food that provides more than 20 percent of the Daily Value of a particular nutrient is considered a rich source. The same serving size of wheat germ also provides 29 g of carbohydrates, 5 g of fat, 7 g of dietary fiber and 13 g of protein. Other vitamins and minerals naturally found in wheat germ include calcium, magnesium, potassium, selenium and B vitamins.
Folic Acid Function
Folic acid, also called folate, is a water-soluble B vitamin that you must consume daily in adequate amounts. The vitamin is required for many important functions, including cellular growth and blood production. A lack of regular folic acid intake during pregnancy can lead to serious birth defects for the child. Fortunately, folic acid can be found naturally in many foods and is also added to fortified foods to prevent deficiency.
Diet Recommendations
Adults require 400 mcg of folic acid daily. Pregnant and breast-feeding women require greater amounts due to their needs, approximately 500 to 600 mcg daily. Ask your doctor if a folic acid supplement or multivitamin formula is necessary. In addition to wheat germ, the American Heart Association recommends eating six to eight servings of nutritious grains daily. Common examples of whole grains include whole-grain bread, brown rice, oatmeal or quinoa. Also, consume a total of eight to 10 servings of fruits and vegetables daily.
Diet Considerations
Wheat germ can be added to your protein shakes, salads or yogurt to increase nutrient content. In addition, wheat germ can be added to various recipes such as casseroles, cereals, cookies, muffins, pancakes and other baked goods. Always properly store wheat germ in an air-tight glass container to prevent it from turning rancid. It can be safely stored in a refrigerator or freezer. Do not rely on just wheat germ as your only food source for folic acid. Consume a wide variety of foods that provide folic acid, such as fruits, vegetables, legumes and fortified cereals.
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