Sometimes wheat gets a bad rap. Thanks to the popularity of pseudocereals like quinoa or spelt, the classic grain has been losing admirers in the West. Still, wheat has been a staple food across continents for centuries, and remains one of the most consumed grains in the world.
We tend to think of wheat in terms of the flour that’s used to make bread and pasta, but another vital part of the grain—wheat germ—is often overlooked. That’s a shame. It’s actually a real powerhouse when it comes to beneficial nutrients. In the form of powder, flakes, or wheat germ oil, it offers plant proteins; vitamins E, A, and B; minerals such as zinc; trace elements; fatty acids; amino acids; and antioxidants such as polyphenols and carotenoids.
In short, just a couple of tablespoons of wheat germ can make any dish or drink a nutrient bomb. Even Martha Stewart herself makes it a part of her regular breakfast.
What is wheat germ?
Wheat germ is the embryo of the wheat grain, also known as the portion of the grain that sprouts and generates a new plant. When wheat is processed into white flour, this part of the grain is removed; in whole grain products, however, it remains. Wheat germ is available mainly in the form of flakes or in powder form, as well as in wheat germ oil supplements.
It’s also available as pure wheat germ oil, which is rich in vitamin E and can be applied directly to the skin as an antioxidant serum or mixed into creams. Use it to soothe irritation and minimize scarring, or apply it to the hair and scalp as a nourishing mask.
Nutritional values of 2 tablespoons of wheat germ
- Calories: 57
- Fats: 1.6 g
- Polyunsaturated fats: 1 g
- Carbohydrates: 7.4 g
- Protein: 4.3 g
- Fiber: 2.3 g
- Sugars: 1 g
- Iron: 1.36 mg (17% of the recommended daily value for men and 8% for women)
- Magnesium: 48 mg (9% of the DV for men and 15% for women)
- Phosphorus: 172 mg (25% of the DV)
- Potassium: 142 mg (4% of the DV for men and 6% for women)
- Zinc: 2.5 mg (22% of the DV for men and 31% for women)
- Thiamine (or vitamin B1): 0.3 mg (25% of the DV for men and 27% for women)
- Folate (or vitamin B9): 53 mcg (13% of the DV)
- Selenium: 9.8 mcg (18% of the DV)
- Vitamin E: 2.4 mg (16% of the DV)
Properties of wheat germ
Wheat germ is a major source of spermidine, a pro-longevity substance that, among other things, fights chronic inflammation, stimulates the immune system, combats oxidative stress, and stimulates collagen production and hair growth.
- Wheat germ is rich in vitamin E, vitamin A, and antioxidants which offer anti-aging properties and boost skin hydration, radiance, and elasticity
- Antioxidants, minerals, and vitamins benefit hair health
- Rich in protein and fiber, it helps provide satiety
- Due to the presence of fiber, it is beneficial for the intestinal microbiota and aids proper digestion
- Rich in antioxidants, it protects against free radicals, and may help prevent diseases such as cardiovascular disease
- Could help regulate blood sugar levels and “bad” cholesterol (however, more studies are needed)
- Thanks to the presence of zinc, it is beneficial for the immune system
How to eat wheat germ
Wheat germ has a sweet, slightly nutty flavor, making it a welcome addition to many recipes. Here are some ways to use it:
- Add it into your morning oatmeal or muesli.
- Sprinkle over Greek yogurt or vegan yogurt
- Use it as an ingredient in your smoothies and shakes
- Use it in baked goods like cookies, muffins, cakes, breads, pizza, and flatbreads or pancakes
- Sprinkle wheat germ flakes on soups
- Mix into ground meat for burgers and meatballs or in veggie burgers
- Use it with breadcrumbs to coat meat or chicken cutlets
- Sprinkle it like parmesan cheese over risottos, barley, farro, or quinoa
- Sprinkle it on salads and on roasted vegetable
How much wheat germ to eat per day?
The general recommended dose is two tablespoons (about 15 grams) per day.
Wheat germ protein shake recipe
Ingredients:
- 1 banana
- 1 cup berries of your choice (fresh or frozen)
- 1/2 cup Greek yogurt
- 1-2 Tbsp wheat germ
- 1 tsp nut butter
- 1 Tbsp of hemp seeds
- 1 cup oat, coconut, or almond milk
- Ice
Preparation:
Blend all ingredients in a blender until the desired consistency is achieved. Serve cold. Drink before or after workouts, for breakfast, or as a high protein snack.
Contraindications
As wheat germ is a wheat product, it’s obviously not recommended for those with celiac disease, gluten intolerance, or gluten allergies. Wheat germ is also high in oxalates, which can cause kidney stones in some people.
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