One of the functions of wheat germ is to help the plant reproduce. As a result, it contains all of the nutrients required for a healthy, new organism to grow and thrive. Wheat germ is the small, nutrient-rich interior of a wheat kernel that makes up just around 2.5% of the kernel’s weight but boasts a long list of potential benefits.
Wheat germ’s health benefits may include:
- Boosting your immune system,
- Preventing cardiovascular disease,
- Anti-aging properties,
- Positively affect mental agility,
- Increase muscle development and stamina,
- Promotes wound healing,
- Aid in digestion,
- Prevent damage to the arteries,
- Help in weight loss.
Certain foods can be nutrient-dense ‘overall,’ meaning that every part is safe to eat. For example, wheat germ is the grain’s healthiest component that carries most of the nutrients. A wheat kernel comprises the wheat germ (the reproductive element), the starchy endosperm (used to mill flour), and the outer shell (wheat bran).
What Exactly is Wheat Germ?
For many years, wheat kernels were primarily used to mill flour, with the bran and germ components being discarded, and white flour is produced with little nutritious value.
The nutritional benefits of wheat germ can be transferred into our body when separated from the kernel and isolated into natural oils or when the grain is consumed whole. It’s frequently used as a cooking or baking oil for high-concentrated doses of wheat germ on salads or in pasta sauces, but it shouldn’t be used as a frying oil because most of the nutrients are lost at that temperature.
It can be used as a flavoring in sweets or smoothies and a substitute for flour or breadcrumbs in many dishes, and it provides a plethora of nutritional benefits to individuals who use it. In today’s climate, where people are increasingly health-conscious, almost every store will sell raw wheat germ in or near the cereal department, so get creative and cook!
Wheat Germ Nutrition Facts
The nutrients included in wheat germ are astounding and formidable, despite its small size. The bran, the wheat kernel’s outer shell, is also nutritious, but the germ contains more essential elements, making it more desirable.
Wheat germ may be a rich source of energy, protein, fiber, and complex carbohydrates, all of which interact with the body’s internal processes. In addition, it contains high quantities of critical daily vitamins like vitamin E, folate, and B vitamins (Niacin, Thiamin, and B6).
Wheat germ is abundant in potassium and iron, zinc, lysine, calcium, magnesium, manganese, potassium, phosphorus, riboflavin, serine, selenium, and other minerals. It also contains omega-3 fatty acids, one of the essential and beneficial types of cholesterol found in the body that must be replenished regularly from dietary sources such as wheat germ.
Wheat germ has a wide range of nutritional benefits to help you live healthier. Here are nine of those benefits.
Immune System Booster
If you include them in your diet, wheat germs can help your immune system fight off various illnesses. Experiments with wheat germ protein hydrolysates have shown that they can boost antioxidant activity in organic systems. Antioxidants in the body seek out and eliminate free radicals and other disease-causing germs, lowering or eliminating the risk of serious illness. Wheat germ has been shown to have significant levels of these hydrolysates in its natural state, which may increase the immune system’s antioxidants.
Anti-Aging Potential
Wheat germ is high in nutrients and vitamins and has been shown to help with anti-aging benefits such as skin quality and hair loss. Wheat germ may be a natural way to obtain these benefits. Still, some people prefer to take a more cosmetic approach, utilizing its extract alone or in combination with other cosmetic ingredients. It may also include vitamin E, which has been shown in studies to provide a wide range of advantages to people who meet their daily requirements of this vitamin. In addition, wheat germ’s proteins and vitamins may help patients with eczema, psoriasis, sunburn, a dull complexion, wrinkles, and receding hairlines if they eat it regularly.
May Aid Athletic Performance
According to studies, wheat germ contains many naturally occurring octacosanol, which possesses ergogenic properties. In other words, when consumed as part of a healthy diet, it may improve stamina and performance by regulating the metabolic pathways that produce energy, thus helping to streamline the body’s energy storage. However, while these effects have been scientifically demonstrated countless times, the scientific support for wheat germ as a performance-boosting dietary option is modest to weak due to the numerous variables involved.
May Improve Heart Health
Regular consumption of whole-grain wheat and wheat germ has been demonstrated in studies to lower risk factors for coronary heart disease and improve the overall health of the cardiovascular system.
LDL cholesterol has been oxidized, and as a result, it swells up in the arteries and veins. This is a common symptom and risk factor of a stroke or heart attack.
Wheat germ boosts the quantity of dietary fiber in your diet, associated with a lower risk of heart disease in studies. In addition, the presence of octacosanol in wheat germ has also been found to lower cholesterol levels, reducing the risk of strokes and other serious health problems. What’s more, wheat germs’ high quantities of omega-3 fatty acids may work to counteract the detrimental effects of omega-6 fatty acids, protecting your cardiovascular system even more.
Boosts Cellular Metabolism
B-vitamins, made up of numerous different vitamins, are other helpful vitamins found in wheat germ. Niacin, thiamine, and folates are the most common forms present in wheat germ. These vitamins are essential for cellular metabolism, as they may aid in converting foods such as lipids, carbohydrates, and glucose into energy that cells can use. Thiamine can also help with metabolic problems, including obesity. More natural energy and strength, weight loss, and alertness are all benefits of a well-functioning metabolism.
Muscle Health May Improve
Protein has an endless list of health benefits; fortunately, wheat germ is one of the best protein sources in a diet. Protein may contribute to the maintenance of healthy muscles, the repair of injured tissues, the regulation of energy levels in the body, and the maintenance of homeostasis and overall system balance. Protein may also be a necessary dietary need for individuals who desire to lose weight and gain muscle mass.
May Help You Have a Healthy Pregnancy
Wheat germ may be high in folic acid, a vital nutrient for pregnant women to ensure a healthy baby. Women with adequate folate levels in their bodies have a lower risk of their children developing neural tube abnormalities and other issues. Given its nutrient-dense nature, including wheat germ in your pregnancy diet can be beneficial. These high levels of folic acid make it particularly appealing and popular. Though you need to check your due date calculator to see up to which week of the pregnancy you can consume wheat germs.
Can Lower Diabetes Risk
Wheat germ’s high folic acid content may have a secondary effect on individuals who have diabetes. Folic acid has a negative relationship with a substance in the body called ‘homocysteine,’ connected to various health problems, including diabetes, vascular disease, and heart disease. In addition, many whole grains contain folic acid, which is exceptionally abundant in wheat germ. As a result, adding typical, healthy quantities of wheat germ to your diet will likely lower homocysteine levels in your body, lowering your risk of acquiring these medical disorders.
Wheat Germ Side Effects
Gluten-intolerant: Gluten, a fundamental component of grains like wheat, is no longer tolerated by many people. Celiac disease is one of the leading causes of gluten sensitivity. Gluten can be uncomfortable and damaging to the digestive system, and in some instances, it can even be fatal. Despite the various nutritional benefits of wheat germ, do not ingest wheat germ or wheat germ extract if you are required to follow a “gluten-free” diet.
Calorie Density: Wheat germ is high in calories besides being nutrient-dense. If other daily calories are not managed, the positive effects of this microorganism can be negated, resulting in weight gain and consequent health problems.
