What is wheat germ?

Wheat germ is a nutritious food. It is the embryo of the wheat grains. According to the Wikipedia- wheat germ is a concentrated source of several essential nutrients. It includes vitamin E, folate (folic acid), phosphorus, thiamin, zinc, and magnesium, essential fatty acids and fatty alcohols. It is a good source of fiber. White bread is formed using flour that has had the germ and bran removed. Wheat germ can be added to kheer, porridge, cookies, breads, biscuits, muffins, pancakes, cereals, yogurt, smoothies, cookies, and other goods. Wheat germ can become spoil if not properly stored in a refrigerator or freezer. It need to keep away from sunlight. By storing nutrient in vacuum-sealed glass containers, we will preserve it form rancidity, or by placing an oxygen-absorbing sachet inside air-tight packaging.

 

	Carb./gm	Protein/gm	Fat/gm	Fiber/gm	Iron(% daily requirement)	Others
Bran	63	16	3	43	59	Vitamin B5
Endosperm	79	7	0	4	7
Germ	52	23	10	14	35	Vitamin B5 ,Omega-3 fatty acid

Reference: Website

Importance of wheat germ:

1. Lots of antioxidant
2. Good amounts of fiber
3. Good for skin/long & silky hair
4. Source of minerals like phosphorus, potassium
5. Controls of breast cancer
6. Prevent heart diseases
7. Nutritious, well digest, cancer preventive
8. Useful for pregnant and lactating women
9. Its fiber reduce constipation
10. It reduces the cardiovascular health B1 (thiamin) B6
11. Rich source of minerals
12. Lower anxiety & improves mood
13. Complex carbohydrates
14. Its folic acid prevent diabetics
15. Its vitamin-E reduces anti-aging

Useful for pregnant women:

Wheat germ is overloaded with folic acid, which is an important factor in ensuring a healthy infant for pregnant women. Women who have healthy levels of folates in their system have a greatly reduced chance of their child having ectoderm defects and other complications. Adding nutriment into your diet when pregnant are often beneficial in some ways , given its nutrient packed nature, but the high levels of vitamin B make it particularly attractive and popular.

Reduce hair loss during lactating time:

Hair loss is a common problem of a lactating mother. Hormone level drop is the main reason for this. During pregnancy, all the maternal hormone level increases dramatically. So, it found less hair loss. But during the postpartum period, the hormone levels suddenly drop. So, hair loss occurs. The vitamin E of wheat germ reduces the loss of hair. The vitamin Wheat germ oil contain vitamin B. It promotes the new growth and formation of new tissues, and it helps to promote new hair growth. It increases the length and the volume of the hair. Wheat germ oil helps healthy hair growth, healthy scalp and healthy root of the hair.

 High in fiber:

Wheat germ is consisted an excellent source of fiber. A two table spoon of serving contains 1.9gm of fiber, the same amount of fiber in one slice of whole wheat bread. Fiber offers a number of health benefits. It Includes not only fiber in your diet but also improves satiety. It also help in weight management.
Fiber in food also improves bowel movements and constipation. It can also reduce blood cholesterol levels.

Improves Cardiovascular Health:

Wheat germ is packed with important B vitamins, such as folate, vitamin B1 (thiamin) and vitamin B6. B vitamins are important for the heart, to make proper mood for our brain, and are critical for cardiovascular health.

Rich source of minerals:

Wheat germ is an incredible source of minerals. There are 16 minerals that our body needs to function properly-10 major minerals and 6 trace minerals.

Lower Anxiety and Improves Mood:

Wheat germ may be a good source of omega-3 fatty acids. Omega-3 fatty acids can help lower cholesterol, lower inflammation, and support a healthy system nervous, which may lower anxiety levels and improve mood.

Good source of complex carbohydrates:

Wheat germ may be a good source of complex carbohydrates. Complex carbohydrates retain their nutrients and are a good source of dietary fiber and digested slowly in the body.

Prevents diabetics:

Folic acid present in high quantities in nutriment that creates it an efficient food against diabetics. Folic acid reduce the level of homocysteine in body and therefore it reduces the risk of many chronic diseases like diabetes and vascular irregularities. A daily supplement of nutriment in diet is much recommended for people in danger of developing such diseases.

Anti-aging Properties:

Wheat germ is useful for skin because of its high vitamin E content. A two table spoon serving of wheat germ provides approximately 15% of your daily recommendation of vitamin E, while one tablespoon of wheat germ oil can provide to 100% of your daily value. This important antioxidant is beneficial for natural anti-aging skin care, because it helps prevent free radical damage by stopping production of reactive oxygen species that can wreak havoc on otherwise healthy skin cells.

 

How to made wheat germ at home?

 

Some wheat germ recipes you can make at home are:

1. Wheat germ Kheer during pregnancy & lactation time-

Ghee-3 tbs

Wheat germ crushed-1 cup

Kismis-1 tbs

Cashew nuts, chopped-1tbs

Liquid Milk-2.5 cups

Jaggery-1 cup

Boiled the crushed wheat germ with milk. Add the Ghee, Kismis, Cashew nuts chopped. After boiling the mixture add the jaggery. Stir well. Then finish the cooking.

 

2. Wheat germ lactation cookies:

These cookies are suitable for everyone as a great source of fibre, and they help lactating mother’s to produce more milk. Please remember to have loads of fluids when having these cookies as they contain a lot of fibre. This recipe will make approximately 50 cookies depending on the size Ingredients –

3 tablespoons/35g

Quinoa seeds – 3 teaspoons/10g

Fenugreek seeds – 3 teaspoons/10g

Fennel seeds – 1 teaspoon/5g

Dill seeds – 300g/2.5 cups

Whole wheat flour – 100g/1 cup

Whole oats – 100g/2 cups

Wheat germ – 3 tablespoons/30g

Brewer’s yeast – 3 teaspoons/10g

Baking powder – 1/2 cup/40g

Linseed/flaxseed – 500g

Butter/margarine – 2/3cup/140g

Caster sugar – 1/2teaspoons

Orange/lemon zest – 2 teaspoons/5ml

Vanilla essence – 1 teaspoon

Orange/ lemon oil (optional) –

Raisins/sultanas –

White & dark chocolate chips

 

Method:

Preheat oven at 180C/350F Grease & line a baking tray Pour the quinoa, fenugreek, dill and fennel in a grinder and grind until fine. Sift together the wheat flour (atta) and the baking powder Add the oats, wheat germ, linseed, brewer’s yeast and the ground oats, and mix them together. Set aside. Soften the butter/margarine with a mixer, then add the caster sugar. Mix until light and fluffy Add the vanilla essence, zest, and orange oil and mix well Add the dry ingredients & mix until everything until incorporated Divide the batter into three portions and add the raisins into one portion, white chocolate chips into another and dark chocolate chips into a third portion. Scoop & roll into balls or pipe onto the baking tray and bake for 15-20 minutes.

Reference: https://www.youtube.com/watch?v=YlA-Qn54amY

Other recipes of wheat germ are-

3. Banana wheat germ muffin
4. Wheat germ porridge
5. Wheat germ pudding
6. What germ muffin