Wheat Germ As Part of Your Healthy Diet

The smallest part of the grain, but it’s packed full of the most vitamins and minerals!

by Tammy-Lynn McNabb, Registered Holistic Nutritionist, Rogers Foods

Wheat dates back over 9000 years to European and Asian cultures and is a staple ingredient in the diets of cultures around the world. As part of a healthy diet, people include grains like wheat which contain carbohydrates, vitamins and minerals.

Where does wheat come from? The wheat plant is a long grass with a spiky bundle at the top which contains the plant’s wheat berries. There are anywhere from 20-100  berries on any given plant. The wheat berry can be broken down into three components:

1. Bran
2. Endosperm
3. Germ

The skin on the outside of the wheat berry is the bran. Inside the bran, making up most of the wheat berry is the endosperm and the germ.  The germ is part of the berry that sprouts to grow a new plant. When ground into flour, the bran and germ are removed.

Though often forgotten, the germ is considered the healthiest part of the wheat berry. Although only making up a small part of the berry (3%), the germ contains many nutrients. It’s an excellent source of thiamin and a good source of folate, magnesium, phosphorus and zinc. The germ also contains protein, fibre and some fat.

Let’s break down the benefits of Thiamine, Folate, Magnesium, Phosphorus and Zinc.

Thiamine – A dose of vitamins B1 and B12 can help improve nerve pain in people with diabetes and may reduce the need for painkillers. Improves memory. Getting enough thiamine can help improve concentration and memory. Because of its positive effect on attitude and brain function, it is also known as a “morale vitamin.”

Folate – Folate (vitamin B-9) is important in red blood cell formation and healthy cell growth and function. The nutrient is critical during early pregnancy to reduce the risk of brain and spine birth defects.

Magnesium – 12 Evidence-Based Health Benefits of Magnesium

• Involved in hundreds of biochemical reactions in your body. …
• May boost exercise performance. 
• May combat depression. 
• May support healthy blood sugar levels. 
• May promote heart health. 
• Boasts anti-inflammatory benefits. 
• May help prevent migraine attacks. 
• May improve PMS symptoms.

Phosphorus – Some of the benefits of phosphorus include:

• keeping bones and teeth strong.
• helping muscles contract.
• aiding muscle recovery after exercise.
• filtering and removing waste from the kidneys.
• promoting healthy nerve conduction throughout the body.
• making DNA and RNA.
• managing the body’s energy usage and storage.

Zinc – Zinc, a nutrient found throughout your body, helps your immune system and metabolism function. Zinc is also essential to wound healing and your sense of taste and smell. With a varied diet, your body usually gets enough zinc. Food sources of zinc include chicken, red meat and fortified breakfast cereals.

So there you have it! Lots of reasons why you should consider putting wheat germ into your healthy eating lineup of ingredients.  Loaded full of vitamins and minerals, wheat germ provides you with a multitude of healthy opporunities in a small and powerful package!

 

_Sources:

1. _{Health Benefits of Wheat Germ – https://www.webmd.com/diet/health-benefits-wheat-germ#1}
2. _{10 Great Health Foods – https://www.webmd.com/diet/health-benefits-wheat-germ#1}
3. _{Health Benefits of B1-https://www.webmd.com/vitamins-and-supplements/health-benefits-of-vitamin-b-1#:~:text=A%20dose%20of%20vitamins%20B1,reduce%20the%20need%20for%20painkillers.&text=Improves%20memory.,as%20a%20%22morale%20vitamin%22.}
4. _{Folate/Folic Acid – https://www.mayoclinic.org/drugs-supplements-folate/art-20364625#:~:text=Folate%20(vitamin%20B%2D9),of%20the%20brain%20and%20spine.}
5. _{Healthline – Evidence based …….magnesium – https://www.healthline.com/nutrition/magnesium-benefits}
6. _{What Are the Health Benefits of Phosphorus? https://www.medicalnewstoday.com/articles/325623}
7. _{The Mayo Clinic – Zinc – https://www.mayoclinic.org/drugs-supplements-zinc/art-20366112#:~:text=Zinc%2C%20a%20nutrient%20found%20throughout,meat%20and%20fortified%20breakfast%20cereals}