Wheat Germ Nutrition: Uses, Benefits and Side Effects

Introduction

Wheat germ is the nutrient-dense embryo of the wheat kernel. Though tiny, it is one of the most concentrated sources of vitamins, minerals and healthy fats found in any grain, which is why it is often called a natural superfood.

What Is Wheat Germ?

Wheat germ is the part of the kernel that would sprout into a new plant. During milling it is usually separated from the bran and endosperm, then sold on its own as flakes, oil or a toasted topping.

Nutritional Profile

Wheat germ is rich in vitamin E, thiamine, folate, magnesium, zinc and phosphorus. It also provides plant protein, fiber and polyunsaturated fats, all in a small serving.

Health Benefits

The vitamin E in wheat germ acts as an antioxidant that protects cells from damage. Its fiber supports digestion, while its B vitamins and minerals help maintain energy levels, immunity and a healthy heart.

Ways to Use Wheat Germ

Sprinkle toasted wheat germ over cereal, yogurt or salads. You can also blend it into smoothies or add it to muffins, pancakes and bread dough for a nutty flavor and nutritional lift.

Possible Side Effects

Wheat germ contains gluten and should be avoided by people with celiac disease or wheat allergy. Eating too much at once may cause bloating or gas. Because of its natural oils, it can turn rancid quickly, so store it in a cool, airtight container, ideally in the refrigerator.

Final Thoughts

Wheat germ is a small ingredient with big nutritional value. Add a spoonful or two to your meals, buy it fresh and enjoy its benefits as part of a balanced diet.