Wheat germ is a small portion of the whole wheat kernel. It is the embryo from which a new wheat plant develops and is actually the most nutritious part of kernel. It is usually separated from the kernel during the refining process when making white flour. Wheat germ is a very healthy food that can easily be incorporated into the diet.
Uses
Because of its high nutritional value, wheat germ is frequently used as a dietary supplement and can be purchased from health food stores. It can also be found as an ingredient in prepared breakfast cereals, breads and other baked goods. Whole wheat flour retains the germ, making it more nutritious than processed white flour.
Protein, Fats and Carbohydrates
Wheat germ provides a total of 101 calories per 28 g serving. The complex carbohydrates in wheat germ make up 54 of these calories and are around half of the total weight of the serving. Fats in wheat germ are primarily polyunsaturated fats and make up about 7 g and 23 calories of each serving. There is also about 7 g of protein in each serving, which delivers approximately 23 calories.
Vitamins and Minerals
A significant amount of B vitamins, including folate, thiamin, riboflavin and vitamin B6 are in wheat germ. In particular, wheat germ is high in vitamin E, a known antioxidant. Minerals also provided by wheat germ include magnesium, manganese, iron, selenium, copper and zinc.
Benefits
Wheat germ is rich in omega-3 and omega-6 fatty acids, which are beneficial for good cardiovascular health. The vitamin E in wheat germ is a powerful antioxidant that can protect from exposure to free radicals, chemicals within the body that can damage cell structures and may contribute to the occurence of certain types of cancer. Wheat germ is also an excellent source of dietary fiber, which can aid in reducing cholesterol levels and improve digestive health.
Warning
Because it is a wheat product, wheat germ contains amounts of the protein gluten. People with a sensitivity to gluten, such as those with Celiac disease, should avoid using wheat germ in their diets.
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