This article explores wheat germ nutrition facts, health benefits, possible adverse effects, and some easy recipes to try. Keep reading.
What Is Wheat Germ?
Wheat germ is one of the three parts of a wheat kernel, along with the bran and endosperm. The wheat germ helps the plant reproduce and spawn new grains. It is removed from the endosperm during the milling process and can be an excellent addition to your diet. You can add wheat germ to your favorite smoothies, protein shakes, muffins, and bread. Wheat germ is rich in essential nutrients. Below is its nutritional breakdown.
Wheat Germ Nutrition
According to the U.S. Department of Agriculture, 100 grams of crude wheat germ contain (1): Wheat germ also contains sodium, zinc, folic acid, and antioxidants that help maintain optimal health. What are the health benefits of wheat germ? Let’s take a look.
Wheat Germ Health Benefits
1. May Improve Heart Health
Wheat germ is rich in phytosterols (structurally similar to cholesterol) that have antioxidant and anti-inflammatory properties. Our body cannot synthesize phytosterols, and they must be obtained through diet. These plant nutrients may help reduce the risk of cardiovascular disease (2). A study conducted by the Harvard School of Public Health (USA) found that consuming whole grains (which include bran and germ) every day may reduce the risk of coronary heart disease (3). Besides, the octacosanol (a plant chemical) in wheat germ may help reduce LDL cholesterol levels (4). Wheat germ also contains omega-3 fatty acids that reduce the risk of sudden death from heart disease and all-cause mortality in individuals with such conditions (5).
2. May Reduce Diabetes Risk
Consuming foods rich in dietary fiber may help regulate blood sugar levels (6). A study conducted by the University of Lund (Sweden) also found that dietary fiber may decrease plasma LDL and fasting blood glucose levels (7). Moreover, the presence of alpha-linolenic acid in wheat germ has been reported to decrease insulin resistance (8). All these factors, in turn, may help reduce the risk of type 2 diabetes.
3. May Reduce The Risk Of Cancer
Studies suggest that wheat germ extract (Avemar) shows anti-cancer activity. It may stimulate natural killer (NK) cell activity and induce apoptosis (programmed cell death of tumor cells) (9), (10). A review published in Nutrients suggests that this fermented wheat germ extract may be an efficient compound in treating cancer. Avemar was found to starve cancer cells of sugar (which they need to survive) and unmask them so that the immune system can act (11). Besides, the anti-proliferative activity of Avemar was found to be effective in treating patients with colon cancer (12). However, more studies are needed to understand this benefit of wheat germ in humans.
4. May Boost Muscle Health
Wheat germ is one of the best sources of plant protein. Coupled with vitamin B and E (present in wheat), it may help build and repair muscles (13). A review published in the International Journal of Molecular Sciences also suggests that dietary intake of foods rich in tocopherols (vitamin E) improves muscle mass and reduces other age-related pathologies (14). However, more studies are warranted to understand this benefit of tocopherols in the elderly dealing with sarcopenia (age-related muscle mass).
5. Has Anti-aging Properties
Ferulate, an active and phenolic compound in wheat germ, may slow down aging (by suppressing aging-related gene expression) and act against oxidative stress (15). Besides, vitamin E present in wheat germ may protect your skin from free radical damage. It may also exhibit photoprotective and anti-photoaging properties and help reduce skin damage (16). In fact, moisturizing creams may contain up to 50 percent of wheat germ oil as it has humectant properties (17).
6. Reduces Menopausal Symptoms
The anti-inflammatory properties of wheat germ may help reduce the severity of primary dysmenorrhea (painful menstrual periods). Taking three 400 mg capsules of wheat germ extracts daily — between the 16th day of the menstrual cycle to the fifth day of the next menstrual cycle for two consecutive months — showed beneficial results (18). Wheat germ extracts may also relieve the general, psychological, and physical symptoms of premenstrual syndrome (PMS) (19). Is there any specific limit to wheat germ intake? What happens if it is consumed in excess? Scroll down to know in detail.
Wheat Germ Side Effects
Consuming wheat germ is generally considered safe. However, it is rich in calories and may cause weight gain. Hence, check your portions. The same applies to those who are on a low-carb diet. Also, avoid eating wheat germ if you are sensitive to gluten. Some individuals may experience mild side effects like diarrhea, nausea, gas, and dizziness upon its intake (20). Consult your doctor immediately if you experience any of these adverse effects. Have you ever tried wheat germ in your recipes? If not, here are a few ways to incorporate it into your diet.
How Do You Include Wheat Germ In Your Diet?
Eat raw wheat germ by topping hot or cold cereal or yogurt with it. Use in smoothies or sprinkle over nut butter. Add into muffins or casseroles. Mix into pancake or waffle batter. Add to your favorite soup recipe. Use as a crumb topping on desserts or casseroles. Stir into the pizza crust. Add to pancakes to boost the nutritional value. Use as a filler in meatballs or meatloaf. Use as a substitute for bread crumbs for a healthier meatloaf. Use in your favorite bread-stuffing recipe. Sprinkle over Greek yogurt for a nutty flavor. Mix into pie fillings and crusts for a nutty flavor. Use as a coating for baked fish or chicken.
Adding wheat germ to your diet takes no great effort. In the next section, we list three easy and delicious recipes with wheat germ.
Wheat Germ Recipes
1. Wheat Germ Pancakes
What You Need
Wheat germ – 6 teaspoons All-purpose flour – 1 cup Whole wheat flour – ½ cup Eggs – 2 Sugar – 3 tablespoons Baking powder – 1 tablespoon Vanilla extract – ½ teaspoon Milk – 1¼ cups Mashed banana – 1 Vegetable oil – 2 tablespoons
Process
2. Wheat Germ Cookies
What You Need
Wheat germ– ¾ cup Baking soda – ½ teaspoon Butter – 100g Brown sugar – ½ cup Grated coconut – ½ cup Chopped pistachios – ¼ cup Egg – 1 Vanilla extract – 1 teaspoon Salt – ¼ teaspoon
Process
3. Wheat Germ Muffins
What You Need
Wheat germ – ¾ cup Whole wheat flour – 1¼ cups Milk – 1 cup Canola oil – ¼ cup Raw sugar – ¼ cup Honey – ¼ cup Egg – 1 Baking powder – 3 teaspoons Salt – ½ teaspoon Flax seeds – 2 tablespoons
Process You need to store wheat germ properly to keep it from spoiling. Here are a few tips you can follow.
How To Store Wheat Germ?
Store wheat germ in an air-tight container once the seal is opened. It can last up to six to eight months if you store it in the refrigerator. Place it in the freezer to further increase its shelf life. Wheat germ can become rancid quickly if you do not store it properly as it contains unsaturated fat. How much wheat germ should I eat in a day? It is safe to consume about 3 ounces of wheat germ per day, according to the Dietary Guidelines for Americans, 2020-2025 (21). Which is better: flaxseed or wheat germ? Wheat germ. It has a better macronutrient profile than flaxseeds (1), (22).
