Wheat Germ Benefits
 |
 |
 |
Welcome to Wheat Germ Benefits! Here you will find all the information you need regarding wheat germ and more importantly..The benefits of wheat germ and what it can do for your health.
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 fiber.
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 a healthy body – no matter how small.
Millions of people take mineral and/or vitamin supplements every single day. Most people don’t actually need these supplements as they are usually found in a normal healthy diet.
In today’s hectic lifestyle it is not always possible to maintain a healthy daily diet and we often look to supplements to top up any deficiencies we may have.
Wheat Germ Can Be Used As A Natural Supplement
As with vitamin or mineral supplements, wheat germ can be used in the same way, but in a natural form, and is much cheaper to buy.
Wheat Germ is a Good Source Of:
Omega-3 Fatty Acids
The concentrated oil or fat, found in wheat germ is made up primarily of omega 3 and omega 6 essential fatty acids.
They are known as ‘essential’ because the body is unable to make them itself and relies on food intake for its source.
Essential fatty acids are also known as mono-unsaturated and poly-unsaturated fats (the “good” fats) and are needed in the body.
Omega 3 in particular has been proven to help high cholesterol level patients. It does this by raising the beneficial High Density Lipoprotein (HDL), which in turn removes your bad cholesterol, Low Density Lipoprotein (LDL), by escorting it to the liver where it is broken down and excreted.
Unfortunately most Western world diets contain too much saturated fats and not nearly enough unsaturated fats in the form of omega 3. It explains why heart disease is still the biggest killer in these countries.
While fish provides us with omega 3, there are a number of drawbacks to consuming it, such as potentially high mercury levels and other pollutants found in fish.
Wheat germ on the other hand comes from a cheap, sustainable crop and just 1 tablespoon is enough to provide us with our entire recommended daily intake of omega 3.
The essential fatty acids found in wheat germ also help to lower high blood pressure as well as being important for nervous system functioning, and help elevate mood.
B Vitamins
B vitamins are classed as ‘water soluble’ which means they all dissolve in water. Being water soluble means the body cannot store large quantities of these vitamins. Any excess is flushes away in our urine.
So it is important we must consume enough B vitamins each day to protect ourselves against deficiencies.
Wheat germ contains nearly every B vitamin, including thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), vitamin B6, folate and pantothenic acid.
B vitamins are important for many functions in the body especially for the brain and may help prevent depression, stress and anxiety.
They also boost the body’s metabolism, increasing energy levels and in the production of red blood cell synthesis.
Vitamin E
The oil that is extracted from the wheat germ contains essential fatty acids and vitamin E.
Vitamin E is needed by the body for nerves, muscle function and to maintain a healthy reproductive system. It has also been shown to benefit the skin by keeping its elasticity better, reducing the effects of ageing.
More discoveries are also being made about its antioxidant properties. Vitamin E is fat soluble and helps protect every cell in the body from the effects of free radical damage. This protection helps reduce the chances of cancer cell formation.
Vitamin E may help to reduce cholesterol levels in the blood by preventing low density lipoproteins (LDLs) from sticking to artery walls and narrowing blood vessels.
Wheat germ is the best source of vitamin E contained in any food. Just 1 tablespoon provides us with 20milligrams, which is 100% of the recommended daily intake - defined by the U.S. Food and Drug Administration (FDA).
Minerals
Wheat germ is an incredible source of minerals. There are 16 minerals that our body needs to function properly - 10 major minerals and 6 trace minerals.
Wheat germ contains no less than 10 major and trace minerals needed to keep the body in tip-top shape.
These minerals include:
Major Minerals
- Calcium
- Iron
- Magnesium
- Phosphorous
- Potassium
- Sodium
- Zinc
Trace Minerals
- Copper
- Manganese
- Selenium
Fiber
Wheat germ is considered an excellent source of fiber which has many benefits including improved bowel function, which helps prevent constipation and may reduce the risk of developing heart disease and diabetes.
A high fiber diet has also been shown to be effective in preventing weight gain. A 1 oz. serving of wheat germ provides about 4 g of dietary fiber which is around 15 – 20% of your recommended daily intake.
Protein
Protein is an essential nutrient that is present in the outer and inner membranes of every living cell. Our muscle tissue, hair, nails and outer layer of skin are all made up of protein
It’s no secret that bodybuilders and athletes have been consuming wheat germ for its protein content for some time now.
Not only does wheat germ provide a healthy alternative to eating chicken and red meat for our protein, it is also packed with other health promoting nutrients.
A one cup serving of wheat germ provides over 50% of our recommended daily intake of protein.
Complex carbohydrates
Carbohydrates are essential part of our diet as they provide fuel to our body and brain.
Simple carbohydrates are carbohydrates that are stripped of their nutrients through the manufacturing process. This includes processed foods like white bread and flour.
Complex carbohydrates retain their nutrients and are a good source of dietary fiber and digested slowly in the body.
Wheat germ is a very good source of complex carbohydrates. (But you knew I was going to say that, right?!)
Conclusion
As you can see the health properties of wheat germ are quite substantial. This abundant and cheap source of food is a true power house of nutrients that our body’s need for optimal health.
The evidence regarding the benefits of wheat germ is pretty compelling and is being continually recognized by world health organizations as a beneficially food source.
As a natural supplement to any form of deficiencies, or to simply ensure you are getting enough of the nutrients listed above, wheat germ is certainly worth considering.
Check out the video below showing how to make wheat germ tea:
If you have any comments you would like to share with us, please drop them below..
To Your Health,
Peter
Leave a Comment
Comments on Wheat Germ Benefits
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
@alejandra: You don’t have to worry about
weight gain, eating wheat germ. For one thing, a few tablespoons a day is
plenty. And as someone posted, it’s a slow-releasing carb. It’s the quickly absorbed carbs that promote insulin resistance and weight gain. Trust me, it will help you stay trim, and also help make good healthy milk for your baby girl!
Just thought I’d mention a little trick I learned from a friend. She chops up small slices of banana and the coats them in the wheat germ- It makes a super healthy snack for her baby and the little one can pick up the banana bits herself since it is coated and not as slippery!
Nice idea Tami, I like it!
Such great information. I started using wheat germ about a month ago because I need to lower my total cholesterol. Also, my ldl is at 129 and am hoping to lower that as well. Thanks for the helpful comments
Hi..I’ve been putting wheat germ in my omelets every morning. And every morning I have diarrhea…I’ve cut out tea, hot water with ginger root and still no success. Could it be the Wheat Germ? I also have Irritable Bowel Syndrome and Diverticulotis.
Thanks
Sue
@ Sue – I can’t see wheat germ being the cause of your diarrhea. Consumed daily, in moderate amounts, wheat germ has no side effects as far as I’m aware. Have you tried an alternative to eggs for your breakfast? I suspect eating omletes every morning is more likely the culprit.
ok..thanks..I use egg whites, 1/2 cup per morning with different vegetables in my omelet, plus 1 Tbs. Wheat Germ and 1 Tbs. Flax Seed Whole meal that I’ve been consuming for years now so I’m sure that’s not the reason…The Wheat Germ, I’ve only been consuming it in my omelets for about a month now. Tomorrow I’m going to have my smoothie instead and see what happens but I’m going to put my Wheat Germ in my smoothie. I really appreciate your quick response…thank you so much.
hi, wondering if the wheat grass can lighten my leg scars from mosquito bites and dark marks.. I tried many remedies, but no success.. Thanks!!
@Pamela: Hi Pamela – if you wipe Bio Oil onto those scars each day they will soon start fading other remedies are – Swedish Bitters and Snail Sludge cream which is new on the market – Swedish Bitters totally removed a nasty scar for me on my wrist that went through a glass window – From Diane
Hi, I have been using w.g , a little walnuts and ground flax seed in my low fat yogurt for two weeks and I have lost two pounds.
good luck everyone
I want to start taking wheat germ oil, daily. How much would you recommend taking – a 1/2 teaspoon, 1 tsp, 1 tbls – what do you think? I have read that it’s not good to take too much. I am a couple lbs underweight if that matters. Thanks for any info!
@ Holly – Do you intend on taking wheat germ for anything specific or just for overall health benefits? I would always recommend you consume small amounts first and build up if necessary. If you are slightly underweight then 1/2 teaspoon a day would be about right to begin with.
Hi! I totally agree with this article on Wheat germ and agree with what was stated about Doctors not being on board! After takin Wheat germ and brewer’s yeast my skin and my hair was beautiful and the fiber helped a bit with my colon issues. I started taken Ground flaxseeed for my colon along with the wheat germ and brewer’s yeast and i have to tell you, im lookin pretty good these days!!!!!!
Yes, I plan to take it for medical reasons, as I heard it was healing for scar tissue build up from a previous surgeries (gyno). I am hoping to have a baby!
Thanks for your input.
@Kat: Hi Kat, Do you know what is the benefits of green WHEAT GERM? Can we make it by few wheat and some water?
I am excited!!! I cant wait to see what this wg is going to
do for my looks; especially, my hair
Hi, I’m Adrian and I’ve been having stomach problems. It’s been hard for me to keep my food down, plus even digest it. I’ve had a heart transplant two years ago but this just came up last month. Do anybody know if wheat germ will work for my digest system?
Hello everyone, I recently started using wheat germ on my diet n family as well,I have cut down sugary snacks for my son and seen a drastic change behavior and he had anemia and everything is back to normal!! N wheat germ tastes good!!!!
Will wheat germ help with my hair loss? I’m only 24 years old and my hair has been falling out a lot. The dermatologist ran a few test and everything came back normal. I don’t understand why my hair is falling out, I do not use any chemcials in my hair, I wash it twice a week and I can’t seem to find anything that helps.
I am 72 years old I discoverd by chance after having back X ray that I have a calcification of Aorta , Also I have mild blood pressure 140/90 , is wheatgerm my be good for me , Thank u
@ Tina – I couldn’t say if wheat germ or wheat germ oil, can actually stop your hair from falling out as there’s nothing in its properties to suggest this.
Wheat germ oil is more of an effective natural moisturizer that can strengthen and improve the look of your hair rather than stimulate hair growth.
I have just written and uploaded a new article titled Wheat Germ Oil For Hair:
Jez.
I never knew such a thing existed. I came across it from a food site. I want to start making my own baby’s food at home so I was just wondering if it’s ok for babies. And if so how much should a year old baby consume per day? And can i just mix it with any kinds of food? thanks.
Hi, I have a seven month old baby and was wondering if wheat germ is good for babies and if so how should it be prepared for them.
Hi I am 52 yrs young and my dad used to eat wheat germ when I was a kid,but I used to turn my nose up at it.I am into my health more so than ever which includes weight lifting.Muscle eats fat right? right.So in order for us older guys to gain more muscle naturally you must increase your “T” or testosterone levels.Have you heard or know if WG can raise T levels?
@Sue:
If you have diverticulosis or diverticulitis, you should avoid any nuts and some grains like rice and possibly wheat germ as they can easily irritate these areas in your bowel. Ask your doctor.
YES RJ!!!… I’m sure it will. Zinc is essential for the production of natural testosterone and wheat germ provides more zinc than other foods. it’s the second highest zinc food (see link).
http://www.healthaliciousness.com/articles/zinc.php
wheat germ also provides other important vitamins and minerals that helps to boost testosterone levels.
good luck:p
can you tell me if I can use wheatgerm as a sort of porridge ?
Hello, I am interested in the benefits of taking w.g and especially on the benefits with skin. Have some scars on my face due to acne and am curious on what if any results may come from taking w.g
Thanks
@ Annie – You can certainly add wheat germ to your porridge. I do all the time. But you would need an awful lot to create a porridge out of wheat germ. You certainly don’t need to consume that much in 1 sitting!
@ Theresa – Wheat germ can be used to treat scars and stretch marks but it’s difficult to say how it would benefit acne scars. It also depends on what type of scars – how deep/old, your current skin condition etc. Deep scars would need more advanced technology. See this resource: http://www.dermanetwork.org/information/acne_scars.asp
Hi,
Can you please tell me the brand/type of wheat germ was used for the tea? It favors the texture of oatmeal, and doesnt look powdery like other wheat germs. thanks!
I wanted to note wheat germ also has benefits and added nutrition that really cannot be measured. Eating anything in it’s natural state provides countless trace minerals and such that cannot be replicated in a lab. So on top of what everyone has mentioned, you can be sure that there’s even more goodness to wheat germ than we know of. We have been using wheat germ for years, our kids never get sick, never ever. And I have heard the same from other parents as well.
My grandmother once told me long ago, her mother always gave her wheat germ as a child and she never fell ill either.
I just had my first smoothie made with 2 Tbsp of wheat germ! Reading all these benefits made me put the bag of wheat germ on the top shelf in the refrigerator to remember to use it often.
If I were to get pregnant, would it still be safe to consume it as often?
@Alyssa:
Yes taking wheat germ whilst pregnant is perfectly safe. Your body needs more nutrients and wheat germ contains naturally high doses of vitamin E which amongst other things, helps form red blood cells.
Hi all, does organic wheat grass leaf powder have the same benefits as wheat germ, after reading other peoples comments I think I need to go and buy some wheat germ instead?
I got a good quality coffee grinder and I grind fresh flax seeds every morning, maybe 2 tablespoons full. To this I add a tablespoon of wheat germ. I mix it in cold water and drink it. I feel good so far.
What will happen if I mix chia seeds and wheat germ. I also have flax seeds. I just don’t want to overdo it.
Hello Everyone !
I mixed a box of “Cream Of Wheat” with a jar of Wheat Germ and I make a hot cerial out of that. I then top with a little cinnamon and brown sugar and a pat of butter.Then I put some fresh fruit or berries on top.
DELICIOUS !!!
Everyone remarks about my skin,hair,nails and how fast my hair seems to grow, I attribut it to the wheat germ.
Thank you for the site,very informative !!!
I just bought some ground flaxseed and am thinking about getting wheat germ now…I’m trying to change my diet around to improve my skin. Hope it helps! Thanks for the info!!
Hello everyone,
I’m a maker of high protien oat muffins and one of my new additives this year has been wheat germ. The combination of the oats and wheat germ is about as good as it gets for a heart healthy product. The whey and soy protein I use as only the finest commercial grade and are super for a post work out or to boost your protein intake if you’re a vegitarian. They are also super for toddlers as they are loaded with fiber and protein to keep their little brains growing.
I buy my wheat germ raw then toast it one batch at a time and keep the remaining in the fridge. It can stay fresh for a long time but I ususally run out way before that and have to buy more!
Just came back from Maui and as a homage to such a beautiful place I made a coconut, pineapple and chocolate chip (oatein) muffing. THEY ARE AWSOME!
Thanks
I’ve been using wheat germ in my foods my whole life….my mom used to put it shakes and baked goods when we were younger. I mix about 2 teaspoons in 2 tablespoons of natural peanut butter and 1 tablespoon of natural honey and put it in the fridge. I spread it on a piece of toast every morning. I usually get 2-3 servings out of it, then I make more. I love it!