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Wheat Germ Benefits and Nutrition
This FREE resource will give you all the information you need regarding Wheat Germ and more importantly..The Benefits of Wheat Germ!
Hi, my name is Jez Rocha. Please take the time to read some of the articles on this site that I have personally researched and written.
I have also included some excellent links to various authority sites that also deal with Wheat Germ and related issues.
What is Wheat Germ?
A grain of wheat is also known as the ‘wheat kernel’ or ‘wheat berry’. This is the seed that grows into wheat grass as we see it in fields.
Wheat germ is a very small part of a grain of wheat - approx 2.5% of the weight.
The word ‘germ’ refers to germination, which is the reproductive part of the kernel that germinates and forms the wheat grass.
As you can see from the diagram the wheat kernel is divided up into 3 distinctive parts:
1. Bran: The bran is the outside layer of the kernel and is approx 14% of the kernel weight. It contains the most fiber and protects the inner parts of the wheat kernel.
2. Endosperm: The endosperm makes up approx 83% of the kernel weight and the source of white flour. The endosperm contains the greatest share of protein, carbohydrates and iron, as well as the major B-vitamins such as riboflavin, niacin, thiamin and iron. It is also a source of soluble fiber3.
3. Germ: The germ is the part of the wheat kernel that germinates and turns into a plant. The majority of the kernel's fat is found in wheat germ. It is the most nutrient-rich part of the wheat.
Due to the high levels of nutrients contained in the wheat germ, it is extracted from the kernel and used as a supplement to create healthy meals.
You can purchase wheat germ from health stores or online and add them to foods like protein shakes, cereals, toast or as part of general cooking.
Wheat Germ Benefits
If you ask any nutrition expert or dietitian you will no doubt receive a glowing indictment on the many benefits of wheat germ.
However, if you ask a Doctor you may or may not receive such a positive response.
As with any food that contains healthy vitamins and/or minerals, doctors will always argue with how much of a health benefit is actually derived from the substance.
The good news is that Wheat Germ does contain many of these vitamins and minerals that are needed to maintain the workings of our inner body – no matter how small.
Millions of people take vitamin supplements every single day. Most people don’t actually need these supplements as they are usually found in a normal healthy diet.
However In today’s hectic lifestyle it is not always possible to maintain a healthy daily diet and we often seek out vitamin supplements to top up any deficiencies we may have.
Wheat Germ Can Be Used As A Natural Supplement
As with vitamin supplements, wheat germ can be used in the same way, but in a natural form.
Wheat germ is a good source of:
* B vitamins such as folate, niacin, thiamin, and vitamin B6
* Calcium
* Complex carbs
* Fiber
* Iron
* Magnesium
* Manganese
* Omega-3 fatty acids
* Phosphorous
* Potassium
* Protein
* Selenium
* Vitamin E
* Zinc
As you can see the benefits of wheat germ are quite substantial and it is particularly high in vitamin E - an antioxidant which is good for the skin and has anti-aging properties.
Wheat germ also has a phytosterol content which has been shown to lower cholesterol and promote a healthy heart. In addition, wheat germ is a good source of omega-3 fatty acids. Omega-3 fatty acids helps to lower cholesterol and blood pressure as well as being important for nervous system functioning, and help elevate mood.
Wheat germ is also a good source of fiber which has many benefits including improved bowel function and may reduce the risk of developing heart disease and diabetes and prevent weight gain.
Conclusion
The evidence regarding the benefits of wheat germ is pretty compelling to say the least. As a natural supplement to any form of deficiencies, wheat germ is certainly worth considering. Any natural food is preferable to taking man-made supplements.
Check out the video below showing how to make wheat germ tea:
I you have any comments you would like to share with us, please drop them below..
Warmest regards,
Jez
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hi i am just wondering if you think that by taking this would help cancer, i read that it dose help fight aginth free redacles, would like to hear what you think thank you esther rosato.
I think wheat germ is a great addition to any anti-inflammatory diet.
It has Omega 3 fatty acids.
It is great for energy, nerves, skin and hair.
I love the way it tastes.
I can see results and improvement in my health since I eat alot of Wheat Germ.
marissa lize etienne.
I love the stuff..buy it fresh from the local health store. Eat it like cereal..small bowl of the stuff with brown sugar ‘n milk..mmmm..
Hearing about wheat germ and it’s health properties in the past I guess it’s one of those things that kind of stuck in the back of my mind. The other day I saw a package of the product and decided right away to purchase it. I’ve been ingesting WG for the past 2 days and I will be tracking to see if any positive results arise.
Thanks for the information.
Great information. I eat wheat on top of low-fat yogurt, sprinkled with cinnamon and berries. Yummy!
l have been buying wheat germ for many years. l sprinkle a couple of tablespoons over my breakfast cereal every morning. l am 49 years old and l have been told l have the skin of a teenager.
Some great ideas here on consuming wheat germ. Like you Aimee I love it on low-fat yogurt.
Hey Alison, if it can make my skin look like a teenager when I’m 49. I’m going to bath in the stuff!
@esther rosato:
I have had a small scare with pre cancerous cells and had them removed. I have learned that Turmeric is great for cancer prevention. You can find it in pill form at places like wal-greens and or in your vitamin dept. Hope that helps.
Aurel
I have recently been using a lot of ground flax seed in my baking etc. Kids don’t even know the difference. Yesterday I purchased some wheat germa and would like to add it to my muffin & cooke recipies as well; how much wheat germ would you recommend adding to say a recipie for a dozen muffins?
Yes Admin, Wheat Germ does improve skin, nails and hair.
I have noticed that my hair is thicker and most lustrous.
My skin tone and my skin health has improved.
Though I look at least ten years younger then my age, I recommend this to anyone.
Please note though that eating a bowl of wheat germ everyday is only an additon to eating buckwheat groats, beans, alot of berries, avocado, organic free range meats, mostly alaskan wild salmon and turmeric, raw veggies galore..
organic yogurt…
Take care. M
My back doctor told me wheat germ was good for anemia and I can get pills (wheat germ). Is wheat germ fattening?
Linda
Hi Linda,
Wheat germ contains naturally occurring polyunsaturated fat. (The good fat) A two tablespoon serving of toasted wheat germ contains approx 50 calories and 1 gram of fat.
Wheat germ seems to be the perfect food source!! What is the catch? Being a young athletic university student who is crazy about optimum nutrition I cannot believe what I have stumbled upon!! It is high in protein, has slow releasing carbs, high in fibre, high in polyunsaturated fats and high in vitamins!! What more do you want? Seriously, what is the catch? I hear it has 30g of protein per 100g? Is this true? being an athelete I try to eat quite a high protein diet… does wheatgerm contain any of the types of amino acids that atheletes require? Does it matter if I add wheatgerm to boiling water with my oats or should I add it to my oats after ive cooked my oats? Can I eat as much wheatgerm as I like?
I forgot to add how affordable wheatgerm is as well! Usually food sources high in protein seem to be expensive! Why is it so cheap?
Ive now learnt that wheatgerm is high in protein but it is obviously gluten. My main question would therefore be… is Gluten a good or bad source of protein for athletes?
I was wondering about putting wheat germ in my morning yogurt shakes and the info you’ve provided has been really helpful. Thanks!
I add wheat germ, wheat bran and ground flax to my muffins!!! My kids can’t tell the difference either. But if I add wheat flour in any amount they can.
I wonder about how much nutrients are left after cooking too. Does anyone know?
Well I’ve just begun taking wheat germ about a week or so ago, I cannot tell the difference yet, but just knowing what benefits that you get from it is just awesome! my hubby and I will continue taking it;)
@Marissa: Hi, I have a dramatic problem with my hair coming out. Doc checked my thyroid and all was fine. Problem is stress. Well, I have often heard that wheat germ is great for this type of thing, how long did you use the wheat germ before you noticed the difference in your hair? I am desparate. I am a single mom of 3 with 2 jobs and constant go go go. I am only 32. there is no demand for a bald chic. I recently bought wheat germ and intend on using it for all benefits, I am just curious about your results for your hair. Thank you.
I have been taking Wheat germ about 1 week now, I love the somewhat nutty taste. so far I have ate it on top of my oatmeal and that is 1 TBS per bowl of oatmeal. The most important part to remember is to refrigerate Wheat Germ after opening because it become rancid quickly if not! Dr. Oz swears by it.
@smac: Hi Marissa! You mentioned that you got your thyroid checked, but did you get your T3 & T4 checked? I had my TSH checked for over ten years and was always low side of normal, but exhibiting all of the “hypothyroid” symptoms. After I had my T3 & T4 checked, I found that I was only converting a 1/4 of the thyroid that I needed, so was actually hypothyroid! You may also want to get your iron levels checked and your B-12 checked… low levels of either can cause excessive hair loss! If you aren’t already, you might start taking a good B-complex, since that can really help with your stress levels. I do lots of research on health issues since being misdiagnosed by doctors for so many years! So, if you have any other questions, please feel free to email me at: music2ourears@gmail.com
I buy my wheat germ from the farmers market.
I add them to my smoothies. I also mix a couple spoons in with plain yogurt, some honey and berries. Delicious.
I also heard it is excellent for hair growth, nails and skin.
How come your wheat germ that you used to make your tea in the video is so dark coloured? Was it toasted first? Where did you come up with the idea of making a tea out of it, of all things? Anyway, I am going to buy some w.g. tomorrow and make some of that tea and see how smart & beautiful I get.
You can use it to make pizza too:
- 1/4 cup of wheat germ
- 1 egg
- garlic powder
- 1oz. of grated cheese (cheddar or mozzarella)
- pizza sauce.
Mix the egg and wheat germ with the garlic powder. Brush oil over a baking tray and spread the wheat germ mixture. Flip it over and add the pizza sauce and cheese the cook in the oven to melt the cheese.
The article stated that wheat germ is a good source of fiber. My question is how much fiber per serving and what would be the recommended serving?
@ Kat – Thanks for your pizza suggestion, I will include it on my wheat germ recipes page.
@Bob – We should be consuming approx 25-50grams of fiber a day. A quarter of a cup of wheat germ will provide you with around 10grams.
I have had psoraisis in my shins for 8 months it recently spread to my hands . The Doctor prescribed me a steroid creme which I was not very comfortable with and to be honest I did not persevere with it.I then tried some cortisone creme off and on but nothing worked, as soon as I stopped using it the problem which had not really gone away was back big time. I often have preminitions and a week ago a voice in my head said wheat germ oil sounds crazy but it is true. Well I bought the wheat germ oil and truley it is amazing. I use it twice a day and the healing process is well underway
I am lucky to have friends working in a flour manufacturing company. They give me packs of wheat germ free of charge. I sprinkle it in almost anything I eat (oats, salad, and mix it with low-fat or skimmed yogurt).
Is stabilized wheat germ just another way of saying it’s wheat germ or is there a difference?
Recently I started taking wheatgerm daily and it has already lowered my blood chol and blood pressure , excellent , and very affordable as a bonus !!! I would certainly recommend anyone to give it a try !!
I started scouring the net insearch of an answer to the “how much is in there?” question. ie.: “Sure the little germ is PACKED with every nutritional goody out there, but how much of the stuff do you have to consume to get anything of benefit?”. So, as I started gathering info with the dream of starting my own blog and being the next hero for compiling what none other had accomplished I came across the following page:
http://www.nutritiondata.com/facts/cereal-grains-and-pasta/5743/2
Alas, yet another quest for World Wide Web fame and fortune dashed by some toher bloke who did a bangup job. i think everything is there and more to answer our inquiring minds and guide us to Wheat Germ Eutopia.
Cheers, Safe Serfing! I’m on to another quest for my elusive blog-that-has-yet-to-be…
ninetenkent
hi, i just had a baby girl 4 months ago and i’m breast feeding. i wonder if its ok for my to try the W.G. also i’m trying really hard to lose some weight is W.G going to help me or make me gain more weight since its a grain…………thanks