Seeds and Cereals

Health Benefits of Wheat Germ

Before we talk about wheat germ, we need to conceptualize wheat. It is the second most cultivated and consumed cereal in the world. With 8 thousand years of history, the origin of wheat is Mesopotamian. The first records of wheat cultivation refer to the area called “Fertile Crescent” that stretches from Egypt to Iraq.

Wheat flour was obtained by crushing the cereal on the stones. Bread, a symbol of wheat, was created by the Arabs between the 20th and 30th centuries BC In addition to feeding the body, cereal also feeds the soul. Bread is present in several religious traditions. In Catholicism and the Jewish Passover, food is the main figure.

The importance of wheat is not just for food. The cereal is related to the invention of writing by the Sumerian peoples residing in the region of the “Fertile Crescent”. According to historians, writing was created to control the sale of food.

Wheat exists all over the world. In China, the cereal has been used for over 2,000 years to make bread and pasta. Italian merchant Marco Polo was in the country in the 13th century and took pasta to his homeland. But it was in the coldest European countries like Poland and Russia that wheat developed. Wheat arrived in Brazil in 1534, more precisely in São Vicente, by Martim Afonso de Souza. The wheat crop in Brazil is strong in the South. The annual production is about 6 million tons.


The wheat germ or wheat germ is the embryo of the cereal, where wheat sprout. It corresponds to 2.5% of the cereal, being the noblest and most nutritious part, as it gathers many nutrients. Its smooth texture has everything to please those who look up to cereals.

The germ is a versatile food and can be consumed with other cereals in yogurts and smoothies. It is also possible to substitute wheat flour in the preparation of breads, cakes, pizzas and pasta. If you want lighter breaded, just use wheat germ.


The wheat germ is highly nutritious. The cereal can be consumed daily, but, as it has gluten, it is prohibited for celiacs. Those who are not intolerant should include it in their diet with caution, as 2 tablespoons have 60 calories and fat. In moderation, you take advantage of nutrients such as B-complex vitamins, fiber, vitamin E, omega 3, omega 6, iron, potassium, calcium, zinc, manganese, magnesium, selenium, potassium and phosphorus. Check out the nutritional information on wheat germ:

Nutritional information
Wheat Germ – 100 gram serving
Protein23.15 g
Sugar8.70 g
Fiber13.20 g
Carbohydrates51.80 g
Match842 mg
Copper0.80 g
Selenium79.20 mg
Magnesium239 mg
Manganese13.30 mg
Calcium39 mg

Get to know the benefits of wheat germ now and find out why it is so good for the body.

  • protect the heart

The compound homocysteine ​​is associated with diabetes and other heart problems. Consuming the cereal regularly helps to ward off these problems. As wheat germ has omega 3, good fat, lowers bad cholesterol and increases good. The cereal is also one of the richest in phytosterols, compounds that also lower bad cholesterol. Fiber present in food also contributes to reducing the risk of cardiovascular disease.

  • Strengthens the immune system

The immune system protects the body from colds, flu, bacteria, infections and cancer. Healthy eating is the way to keep you energized. All nutrients are important in this mission, however, some are more prominent. Wheat germ has vitamin B9, E, selenium, zinc, four of the six most important nutrients for immunity. In addition, the cereal has antioxidants that stimulate the action of NK cells, responsible for killing cancer cells.

  • total health in pregnancy

Pregnant women on duty, put wheat germ in their diet. The cereal is a source of vitamin B9, one of the most important in this period. Also called folic acid, this nutrient prevents cervical and neurological complications in the baby. But research shows the cereal reducing the risk of cleft lip, cleft palate, autism and obesity.

  • increased fertility

Using wheat germ to get pregnant is a dietary tip to increase the couple’s fertility. This is because the cereal has B complex vitamins that act on the reproductive system, vitamin E, responsible for the formation of sex hormones, zinc, a mineral that preserves cell health and omega 3, good fat that improves the functioning of the ovaries and uterus. The couple can consume the cereal in natura , use the oil or take wheat germ in capsules.

  • Wheat germ for healthy hair

Consuming wheat germ for hair loss is up and down. The cereal gathers the most important nutrients for hair health: vitamin B9 (prevents hair loss), vitamin E (renews cells), zinc (strengthens and stimulates growth), copper (stimulates collagen formation) and calcium (strengthens cells wires). In addition to fresh consumption , boost your hydration cream with wheat germ oil. Using the oil once a week is enough for stronger hair. You can also apply it to dry hair and massage into the scalp.

  • slim down

Wheat germ thins if consumed in moderation. As we said before, 2 tablespoons have 60 calories. In addition, the cereal has omega 3, good fat that in excess can disrupt plans to lose weight. To take advantage of the satiety caused by fiber, consume these 2 scoops for breakfast or afternoon snack.

  • Improves skin appearance

Wheat germ oil has antioxidants that regenerate the skin. It is great for dry skin. The oil also fights pimples, sagging and wrinkles. The oil should be used fresh or as a mask, see the recipe:

  • 5 drops of wheat germ oil;
  • 4 tablespoons of quinoa;
  • 1 tablespoon of honey;
  • 1 natural yogurt;
  • 1 unpeeled carrot;
  • 1 ½ glass of water.

Blend everything in a blender, apply and remove with cold water after 10 minutes. Use the mask once a week.

  • Strong bones and muscles

Calcium is important for bone formation and maintenance. But the nutrient also helps with the absorption of key nutrients like magnesium and zinc. The cereal should be consumed at all stages of life. From 40, it becomes more important, due to the weakening of the bones. Proteins, on the other hand, act in post-workout muscle formation and recovery. A wheat germ vitamin is great after physical activity.


You loved discovering this cereal, but are out of ideas? Also don’t you want to spend hours looking for how to prepare it? As we’ve thought of everything, we’ve selected delicious wheat germ recipes, check out:



  • 20 ml of coconut water;
  • 1 tablespoon of wheat germ;
  • 1 tablespoon of flaxseed (brown or golden);
  • 1 slice of ginger;
  • 1 banana.

Preparation mode

Blend everything in a blender and then consume.


Phase 1 Ingredients

  • 1 cup of wheat germ tea ;
  • 1 cup of wheat flour tea;
  • 1 package of biological yeast;
  • 2 cups of warm milk tea;
  • 4 tablespoons of white or brown sugar;

Phase 2 Ingredients

  • 3 tablespoons of flaxseed;
  • 4 cups of wheat flour;
  • 1 teaspoon of salt;
  • 2 whole eggs;
  • ½ cup of oil tea.

Preparation mode

Place phase 1 ingredients in a container, mix well and let stand 20 minutes. Add phase 2 ingredients and mix well. Divide the dough in two and place each one on buttered and floured bread tins. Let it sit for 30 minutes. Bake for 50 minutes in an oven preheated to 180 o .



  • 1 tablespoon of wheat germ;
  • 3 tablespoons of flaxseed;
  • 3 dwarf bananas;
  • 1 tablespoons of baking powder;
  • 2 cups of flour filled;
  • 2 cups of brown sugar;
  • 4 eggs.

Preparation mode

Blend the ingredients in a blender, minus the flour. Transfer to a container and gradually add the flour and yeast. Place in a greased and floured pan. Bake for 40 minutes in an oven at 180 o .



  • ½ cup of wheat germ tea ;
  • 1 ½ cup of wheat bran tea;
  • 1 ½ cup of rolled oat tea;
  • ½ cup of flaxseed tea;
  • 1 level tablespoon of salt;
  • ½ cup extra virgin olive oil;
  • 500 grams of whole wheat flour;
  • Enough water to stitch.

Preparation mode

Mix all ingredients except water. Add the water gradually and stop when the dough becomes sticky. Knead well and add a little flour until the dough is soft and comes off your hands. Divide the dough into six parts, flour a smooth surface and roll out the dough with a rolling pin until thin. Lightly pierce the dough and shape the biscuit as desired. Shape with parchment paper and bake in medium oven until both sides are browned.

This cereal is really powerful and versatile. You have no idea where to buy wheat germ? It is found in supermarkets and physical and virtual health food stores. The oil is sold in natural food stores and also in pharmacies. Browse your favorite store and enjoy the benefits of wheat germ.

Did you know the power of the wheat germ? Leave your comments and enjoy more information about healthy eating.

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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