When we always say that it is advisable to stay away from germs, there is one germ that is particularly beneficial for you. And that is wheat germ! So, what is wheat germ? It is the embryo or the nucleus of wheat. It is also known as raw wheat germ and has a plethora of wheat germ benefits that works perfectly for the health of the body.
Wheat germ is the tiniest part of the grain. The remaining grain is made up of the endosperm, which is forms most of the grain and is full of carbohydrates; and bran, which is the fibrous outer layer of the grain.
When the grains are ready to be marketed, they usually get processed in a way that removes the germ, and the brand only the endosperm gets packaged.
It happens because the germ and the bran contain various oils which can make the grain rancid very quickly, thus reducing its shelf life. But, in this process, the grain also loses its many beneficial properties and nutrients.
When the wheat germ(1) is obtained from the wheat cultivated without using any chemical fertilizers, pesticides or any other artificial chemicals, and is developed using all-natural methods for these purposes, it gets termed as an organic wheat germ.
These are approximate values based on per ounce quantity of the wheat germ.
| Calories | 101 |
| Carbs | 14.5 gm |
| Protein | 6.5 gm |
| Fat | 2.7 gm |
| Fiber | 3.7 gm |
| Manganese | 3.7 mg |
| Thiamine | 0.5 mg |
| Selenium | 22.2 mcg |
| Phosphorous | 236mg |
| Zinc | 3.4mg |
| Folate | 78.7mcg |
| Vitamin b6 | 0.4 mg |
| Magnesium | 66.9mg |
| Copper | 0.2mg |
| Niacin | 1.9 mg |
| Iron | 1.8mg |
| Riboflavin | 0.1 mg |
| Potassium | 250 mg |
| Pantothenic acid | 0.6mg |
You can use the wheat germ in a powder form, like oil or as a juice as well.
Wheat germ benefits are numerous. Read on to find out.
Wheat germ acts as a great immunity booster. It is useful in fighting various heart diseases and as a preventive against some cancers. It destroys the free radicals and also keeps other disease-causing germs at bay.
Wheat germ is seen to be lowering the cholesterol levels in the blood. Hence, it is immensely beneficial for cardiac health. Also, it is understood to be preventing the hardening of the blood vessels, thereby protecting against cardiac diseases.
Wheat germ is high in anti-oxidants, which are helpful in fighting off free radicals. Free radicals are responsible for the development of cancer and also in a person already affected by cancer, free radicals are seen to be present in abundance. Anti-oxidants help in reducing these free radicals, thus aiding in the treatment of cancer and its prevention in other healthier persons.
Wheat germ is rich in various nutrients. Thus, it helps in maintaining skin health. Also, it is very rich in vitamin E, which is essential in slowing the aging process.
Wheat germ consists of octacosanol, a type of long-chain saturated alcohol. It possesses ergogenic properties. If you consume the wheat germ regularly, it can improve stamina and boost energy in people. Also, look at the number of wheat germ calories! A whopping 101 calories in one ounce. No doubt it is recommended for athletes and sportspersons.
Wheat germ is abundant in vitamin B. Out of the many vitamin B types, the ones abundantly found in wheat germ are folate, niacin, and thiamine. These vitamins play an essential role in cellular metabolism. These vitamins help in converting various nutrients into consumable energy for the cells. A Higher rate of metabolism is indicative of higher energy levels, alertness, and more beneficial weight loss.
Wheat germ is high in protein. Proteins are critical when it comes to muscle health. It repairs damaged tissues and regulates energy levels in the body. Protein is essential when one wants to lose weight and gain muscle.
Wheat germ is very rich in folates. Folates are considered to be extremely important when it comes to a healthy pregnancy. Proper amounts of folates in blood reduce the chances of the baby suffering from neural defects. It is a good idea to include wheat germ in the regular diet of a pregnant woman.
Wheat germ can act as a preventive for diabetes and many other vascular diseases due to its abundance in folate. Wheat germ folate is known to reduce the amounts of homocysteine, which has links to many diseases like diabetes. Thus, wheat germ can prevent the development of diabetes in those at risk, by lowering the homocysteine levels.
Wheat germ gets packed with fiber. Consuming wheat germ on a regular basis can provide the body with the much-needed fiber for smooth bowel movements.
You can obtain wheat germ oil by pressing the wheat germ to extract the oil. The daily recommended dosage of wheat germ oil is 15ml (1 tbsp) of oil per 100 pounds (45 kg) of body weight.
Just like the wheat germ benefits, wheat germ oil also possesses beneficial properties.
You can include wheat germ in a daily diet. Here are a couple of wheat germ recipes for adding this fantastic food into your everyday diet.
These can be used to reap maximum wheat germ benefits.
Wheat germ benefits are amazing. However, there are certain things to be kept in mind before using it in any form.
You can find wheat germ in some grocery stores as well as many healthcare stores.
Wheat germ benefits are in abundance. It is a powerhouse of nutrients and can show immense benefits on overall health and immunity of a person. With proper consultation, it is a great idea to include wheat germ in one’s daily diet.
Yes, it can be eaten raw. The raw wheat germ is hugely beneficial, as most of the wheat germ nutrition is kept intact in its natural state.
Wheat germ can be stored for up to two weeks in the refrigerator, and for up to two months in the freezer. Though it is advisable to consume fresh wheat germ, due to its unavailability at many places and all year through, it can get stored in the fridge.
Wheat germ can cause some mild side effects like diarrhea and nausea etc. also, those intolerant of gluten should not be consuming it. It is best to talk to your doctor before starting on wheat germ.