Wheat germ: check out its benefits and how to add it to the menu

Wheat flour is a common ingredient in the daily lives of many people. But have you ever heard of wheat germ? This is the inner part of the grain, which is highly nutritious, but ends up being discarded during flour processing. To talk about it, we talked to nutritionist Carolina Queiroga (CRN 08101734), from Clínica Joana D’arc Diniz.

what is wheat germ

Also known as the wheat germ, this is the embryo of the wheat grain. According to the nutritionist, it is removed in the process of refining the grain, which will be transformed into wheat flour. Despite this, it is considered one of the noblest parts of the cereal. It is in it that the greatest nutritional value is present, as it is rich in vitamins and minerals. Want to know more about her nutritional information, so check out the data that Carolina has separated:

• Vitamin E
• vitamin K
• Complex B vitamins
• Iron
• Folic acid
• Chrome
• Potassium
• Zinc
• Calcium
• Phosphor
• Selenium

See how wheat germ is a nutrient-packed food? All this makes it a great ingredient bet to be included in your daily life.

10 benefits of wheat germ to enjoy

There are numerous benefits of ingesting wheat germ for the body, Carolina highlights and explains the following:

• High fiber content: with this, it promotes satiety and helps control food compulsion. In addition, it improves bowel functions, decreases the absorption of fat and glucose, which also makes it an adjunct in weight reduction and weight maintenance.
• It acts in the detoxification of the body: it contributes to the release of toxians, therefore, it helps to detoxify the body, which reflects on it as a whole.
• It improves the functioning of the intestine: this is because the consumption of the grain increases the fecal cake and accelerates the intestinal transit. These are functions that help control and reduce weight. In addition, the proper functioning of the intestine helps to keep the skin healthier, as well as the scalp.
• Increases muscle mass: due to the high protein content, the grain is indicated for those who want to develop muscle mass. Not to mention that it helps combat fatigue and muscle weakness.
• It helps fight anemia: that’s because it’s a great source of folic acid and iron.
• Antioxidant action: as it contains a large amount of vitamin E in its composition, it helps to reduce the damage caused by the action of free radicals and oxidative stress (which causes cellular aging), which are harmful to the body and, consequently, to the skin and to the hair.
• Nutrition for skin tissue and hair: the minerals present in wheat germ support this nutrition, which is necessary for the health of skin tissue and hair strands.
• It keeps insulin levels stable: because it has a high content of chromium, a mineral that helps regulate hunger and cravings for sweets, it works as a device that controls the amount of sugar in the blood, keeping insulin levels stable. Therefore, it acts on the glycemic and insulinemic response, because it also helps to reduce glucose absorption. Therefore, it generally controls and lowers blood glucose levels.
• It helps to reduce cardiovascular diseases: in addition, it also participates in immune function and DNA repair.
• Regulates blood pressure: this happens because potassium is present in the grain, which contributes to circulation and also to regulate blood pressure.

These are just some of the benefits that the consumption of wheat germ generates for the body. Even so, you can already see how it is an advantageous food, right?

Is there a contraindication?

As the grain has gluten in its composition, its consumption is contraindicated for people who have intolerance to the substance and celiac disease, says the nutritionist.

Wheat Germ, Wheat Fiber and Wheat Bran: What’s the Difference?

Wheat germ is an element of the wheat grain, from which it originates and develops, it is also where there is the highest concentration of nutrients. Therefore, it is considered the richest part of the grain. Wheat fiber and wheat bran are synonymous for the outer layer of the grain, obtained through the milling process that takes place during the production of wheat flour, says Carolina.

How to consume wheat germ: 8 recipes to try now

Versatile, wheat germ can be included in your diet in different ways. Thus, it is easy to vary the menu and still enjoy all the benefits of this grain. Want to know how? So, check out the selection of recipes we separate below:

1. Mix of homemade grains with wheat germ

Want to make your meals much more nutritious? So, check out this mix that has 12 grains. You can add them to rice, juices, salads or any other dish and drink you prefer. All this without having to do almost any work in the kitchen.

2. Breaded zucchinis with wheat germ

In this recipe, the zucchinis are cut, passed in beaten eggs, in seasoned wheat germ and then taken to bake covered with grated Parmesan cheese. Without complications, this is a dish that goes well at snack time, as a starter or accompaniment to your main meals.

3. Wheat germ crumbs

Farofa is that kind of perfect accompaniment: whether it’s to accompany the everyday rice and beans or the Sunday barbecue. In this recipe, in addition to having wheat germ, the farofa also has olives and raisins to be more incremented. See the step by step.

4. Wholemeal cookies with wheat germ

Whether to eat for dessert or at snack time, a cookie always goes well, doesn’t it? If it’s healthy, even better! Interested? So, write down the ingredients you will need to have on hand: wheat germ, whole wheat flour, brown sugar, shredded coconut, oatmeal, soy lecithin, water, oil and vanilla extract.

5. Fit pancake with wheat germ

Are you short on time in the kitchen and want to try a very quick and practical recipe? So, check out this pancake that is made only with egg and wheat germ. Also, the tip is to grease the skillet with coconut oil to fry your dough, so you prevent it from sticking.

6. Vegan Wheat Germ Leek Quiche

With a crunchy base and a creamy filling, this recipe has a very interesting contrast of textures. But don’t think that’s all it is, okay? Here, the flavor is simply irresistible. All this without using ingredients of animal origin.

7. Wholemeal pie with wheat germ

This vegetarian recipe suggests that wheat germ comes into play when making the dough. The filling is on account of spinach and cottage cheese. In addition, this is a pastel that is not super greasy, as it is prepared in the oven.

8. Wholemeal bread with wheat germ

To finish the list, a joker bun for you to eat at any time of your day. Healthy, this recipe is also released for vegans, as it does not take eggs or milk.

It’s amazing to know that such a small food has so many benefits and can still be used in many ways on your menu, isn’t it? If you like to add new ingredients to your diet, learn more about buckwheat, a gluten-free and extremely versatile option.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.