8 amazing health benefits of wheat germ

Wheat germ is the most nutritious part of the grain!

Germophobes, relax! Wheat germ has nothing to do with bug, microbes or creepy crawlies; it is a part of the wheat kernel that contains all the goodness of the grains. A single grain of wheat has three parts: the outermost cover called bran; the endosperm which is powdered to obtain flour; and the germ or the inner-most part of the grain. Comprising only 2.5 to 3.8 percent of the total grain weight, the germ is more nutritionally dense than the rest of the grain. In fact, it is called the embryo of the grain through which the seed sprouts.

Wheat germ has an impressive nutritional profile with 10-15 percent lipids, 26-35 percent proteins, 17 percent sugars, 1.5-4.5 percent fibre and 4 percent minerals. It is also rich in triglycerides, and antioxidants. Even after the fact is extracted from the germ, it has high protein content and is rich in minerals like potassium, magnesium, calcium, zinc and manganese.¹ With so many nutrients packed into a small kernel, no wonder wheat germ is prized as a food supplement. If that doesn't convince you, here are eight reasons why you should consider including wheat germ in your diet.

1. Relieves constipation

Nothing ruins your day like sluggish bowel movements. Lack of fibre in the diet is usually the culprit. While the bran of the wheat is usually added to food to enhance fibre intake, the germ of the wheat can be equally adept at the job. It's got an impressive fibre profile, making it a good anti-constipation addition to your diet!²

2.Boosts immune system

The effects of a fibre-rich diet on the immune system are well known. A friend of the gastrointestinal system, fibre helps clear harmful microbes from the gut and promotes the proliferation of good bacteria. A fibre-dense food like wheat germ, therefore, can do wonders for the immune system.³

3.Lowers blood sugar

If diabetics are sceptical about wheat germ, here is something to convince you otherwise. We already know that this food by product has a high content of dietary fibre. And this can help reduce postprandial blood glucose response. Making whole grains a part of your diet can even help you prevent type 2 diabetes.⁴

4.Improves cardiovascular health

Worried about your heart? Here's a good news: wheat germ can help improve cardiac health. Nutritionists and health experts have always recommended eating whole grains for improved heart health. With its brilliant nutritional profile, wheat germ is what you need to keep your heart in ship shape and to reduce the risk of coronary heart diseases.⁵

5.Reduces cancer risk

The modern diet is a health nightmare! One of its many side effects is an increased risk of cancer. That's why health experts recommend having a good dose of antioxidants to counter cancer risk. So up your daily antioxidant intake with a generous helping of wheat germ. In fact, fermented wheat germ extract is used as nutritional supplements for cancer patients.⁵⁶

6.Soothes PMS symptoms and improves menstrual health

Contrary to what men like to believe, PMS is a real and not something made up by women to justify their irritable behaviour. It's an avalanche of emotional and physical problems that sneaks up on you a few days before periods. Studies show that taking wheat germ extracts can significantly reduce the physical and emotional symptoms of PMS. So ditch the chocolates and cupcakes and have a generous helping of wheat germ!⁷ Wheat germ is also a part of a holistic, natural treatment for painful periods.⁸

7.Fights obesity

A diet rich in fibre can combat dietary fibre, weight gain and obesity. Eating wheat germ can not only supply you with enough fibre but also keep you full for longer hours, preventing you from snacking mindlessly. So if you are looking for an effective weight loss food, look no further than wheat germ!⁹

8.Supplies your gut with prebiotics

Gut microbiota or good intestinal bacteria are your stomach's best friends. A healthy intake of dietary prebiotics can help the good gut bacteria, thereby promoting immune health. The dietary fibre in wheat bran contains prebiotics that may be fermented by the gut bacteria to produce short chain fatty acids. Additionally, it's gut-loving properties also make it a good food for those with IBS.⁹

How do I make wheat germ?

Soak some good quality wheat in water and cover it with a cloth for 2-3 days. Soon, the germination process kicks in and the grain starts sprouting. The sprouted wheat can then be cooked lightly or tossed into salads and stir fries. The grains can also be ground into a paste and added to smoothies or curries. But if you want to make the best of its fibre content, it's better you eat it whole.

References:

1.Brandolini A, Hidalgo A. Wheat germ: not only a by-product. Int J Food Sci Nutr. 2012 Mar;63 Suppl 1:71-4. doi: 10.3109/09637486.2011.633898. Epub 2011 Nov 11. Review. PubMed PMID: 22077851.

2.Yang, J., Wang, H.-P., Zhou, L., & Xu, C.-F. (2012). Effect of dietary fiber on constipation: A meta analysis. World Journal of Gastroenterology : WJG, 18(48), 7378 7383. http://doi.org/10.3748/wjg.v18.i48.7378

3.Schley PD, Field CJ. The immune-enhancing effects of dietary fibres and prebiotics. Br J Nutr. 2002 May;87 Suppl 2:S221-30. Review. PubMed PMID:12088522.

4. Hagander B, Asp NG, Efendi S, Nilsson-Ehle P, Scherst n B. Dietary fiber decreases fasting blood glucose levels and plasma LDL concentration in noninsulin-dependent diabetes mellitus patients. Am J Clin Nutr. 1988

May;47(5):852-8. PubMed PMID: 2834942.

5. Aune D, Keum N, Giovannucci E, Fadnes LT, Boffetta P, Greenwood DC, Tonstad S,Vatten LJ, Riboli E, Norat T. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ. 2016 Jun 14;353:i2716. doi: 10.1136/bmj.i2716. Review. PubMed PMID: 27301975; PubMed Central PMCID: PMC4908315.

6.Mueller, T., Jordan, K., & Voigt, W. (2011). Promising cytotoxic activity profile of fermented wheat germ extract (Avemar ) in human cancer cell lines. Journal of Experimental & Clinical Cancer Research : CR, 30(1), 42. http://doi.org/10.1186/1756-9966-30-42 cancer

7. Ataollahi, M., Akbari, S. A. A., Mojab, F., & Alavi Majd, H. (2015). The Effect of Wheat Germ Extract on Premenstrual Syndrome Symptoms. Iranian Journal of Pharmaceutical Research : IJPR, 14(1), 159 166.

8.Atallahi, M., Amir Ali Akbari, S., Mojab, F., & Alavi Majd, H. (2014). Effects of Wheat Germ Extract on the Severity and Systemic Symptoms of Primary Dysmenorrhea: A Randomized Controlled Clinical Trial. Iranian Red Crescent Medical Journal, 16(8), e19503. http://doi.org/10.5812/ircmj.19503

9.Stevenson, L., Phillips, F., O sullivan, K., & Walton, J. (2012). Wheat bran: its composition and benefits to health, a European perspective. International Journal of Food Sciences and Nutrition, 63(8), 1001 1013. http://doi.org/10.3109/09637486.2012.687366

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