Nutrition of Wheat Germ

Wheat germ is the germ, or center, of the wheat grain. The little nugget offers myriad nutrients, includingvitamin E and omega-3 fatty acids. In addition, wheat germ is a good source of protein and fiber.

Types

There are two types of wheat germ on the market: toasted and untoasted. Toasted wheat germ has a nutty flavor and is generally preferred over untoasted wheat germ. Both are available in grocery stores and health food stores.

Health Benefits

Wheat germ contains large amounts of vitamin E, an antioxidant that aids in preventing free radical damage. It also contains omega-3 fatty acids, the "good fats" that help to lower cholesterol levels. Wheat germ provides a good amount of fiber, which aids in digestion and may help to decrease the risk of developing heart disease and diabetes.

Nutrition

USDA National Nutrient Database for Standard Reference reports that, in a 100 gram serving, wheat germ has 360 calories, 10 grams of fat (2 grams of saturated fat), 52 grams of carbohydrates and 13 grams of dietary fiber.

How to Eat

Wheat germ adds crunch and a nutty, grainy taste to foods. Sprinkle it on smoothies, breakfast cereal, or granola, or bake it into pancakes, muffins, breads, and other grains. In addition, it can be used in casseroles or as a substitute for bread crumbs.

Accolades

The Mayo Clinic has named wheat germ to its "10 Great Health Foods" list, due to its high concentration of nutrients.

Storage

Due to its high oil content, wheat germ can quickly go rancid. It is best to store the wheat germ in the refrigerator or freezer.

References

• Mayo Clinic
• International Business Times Health
• USDA National Nutrient Database for Standard Reference, Release 18

Resources

• Mayo Clinic "10 Great Health Foods"