Wheat Germ Is the Nutrient-Rich Food You’re Probably Overlooking

Sometimes wheat gets a bad rap. This classic grain has lost admirers in the West due to the popularity of pseudo-grains like quinoa or spelt. Despite this, wheat has been a staple food on every continent for centuries and remains one of the most consumed grains in the world.

We tend to think of wheat as the flour used to make bread and pasta, but another important part of the grain—wheat germ—is often overlooked. What a shame. It’s actually a real powerhouse as far as beneficial nutrients go. It provides plant protein in the form of powder, flakes, or wheat germ oil; vitamins E, A, and B; minerals, such as zinc; trace elements; fatty acids; amino acids; and antioxidants, such as polyphenols and carotenoids.

Simply put, just a few tablespoons of wheat germ is enough to make any dish or drink a nutritional bomb. Even Martha Stewart herself makes it part of her daily breakfast.

What is wheat germ?

Wheat germ is the embryo of the wheat kernel, also known as the part of the grain that germinates and produces a new plant. When wheat is processed into white flour, this part of the grain is removed; however, in whole grain products, this is still the case. Wheat germ is primarily available in flake or powder form, as well as 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 a face cream. Use it to soothe irritation and minimize scarring, or apply it to hair and scalp as a nourishing mask.

Nutritional value of 2 tablespoons wheat germ

Calories: 57
Fat: 1.6 grams
Polyunsaturated fat: 1 gram
Carbohydrates: 7.4 grams
Protein: 4.3 grams
Fiber: 2.3 grams
Sugar: 1g
Iron: 1.36 mg (17% of the recommended daily intake for men, 8% of the recommended daily intake for women)
Magnesium: 48 mg (9% of daily value for men, 15% of daily value for women)
Phosphorus: 172 mg (25% of daily value)
Potassium: 142 mg (4% of daily value for men, 6% of daily value for women)
Zinc: 2.5 mg (22% of daily value for men, 31% of daily value for women)
Thiamine (or vitamin B1): 0.3 mg (25% of the daily value for men, 27% of the daily value for women)
Folic acid (or vitamin B9): 53 mcg (13% of daily value)
Selenium: 9.8 mcg (18% of daily value)
Vitamin E: 2.4 mg (16% of daily value)

Characteristics of wheat germ

Wheat germ is a major source of spermidine, a longevity-promoting substance that fights chronic inflammation, stimulates the immune system, fights oxidative stress, and stimulates collagen production and hair growth.

Wheat germ is rich in vitamin E, vitamin A and antioxidants and has anti-aging properties, promoting skin hydration, radiance and elasticity
Antioxidants, minerals and vitamins benefit hair health
Rich in protein and fiber, which helps create a feeling of fullness
Due to the presence of fiber, it is beneficial to the gut microbiome and aids in normal digestion
Rich in antioxidants, which protect against free radical damage and may help prevent diseases such as cardiovascular disease
Can help regulate blood sugar levels and “bad” cholesterol (however, more research is needed)
It is beneficial to the immune system due to the presence of zinc