3 quick wheat germ health tips

Wondering how you can mix healthy wheat germ into your diet? These tips will tell you all you need to know for the healthiest choices.

Although it's the smallest part of the grain, the germ is packed with nutrients, including vitamin E, thiamine, folate, magnesium and zinc. It also contains:

• 10 percent of the RDA for folate and magnesium and useful amounts of other B vitamins, iron, copper, potassium and manganese.
• 4 grams of protein and almost two grams of fibre.
• Thirty milligrams or two tablespoons of toasted wheat germ contain 55 calories, with more than 15 percent of the Recommended Dietary Allow­­ance (RDA) of vitamin E, thiamine, zinc and phosphorus.

Wheat germ offers several heart benefits. The vitamin E it contains is a powerful antioxidant that is linked to heart health as well as a strong immune system. The fat in wheat germ, 1.5 grams per 30 grams, is predominantly polyunsaturated fat, which can help lower LDL cholesterol levels when it replaces saturated fat in the diet. Check out these other wheat germ health facts:

• Wheat germ is also a source of plant sterols that help lower cholesterol levels.
• Wheat germ is sold in both toasted and natural forms and it is often used to add extra nutrition to a variety of foods.
• It's versatile. It can be used in baking cookies, cakes, muffins, breads and pancakes, sprinkled over cereals or on top of salads, mixed into meat loaf, burgers or veggie burgers, or used as a substitute for bread crumbs when coating fish, chicken or vegetables.
• Defatted wheat germ contains much less vitamin E and does not need refrigeration. It can be kept in the cupboard.
• Wheat germ is an exceptionally concentrated source of vitamin E, and this antioxidant may help to prevent cancer, heart disease and vision loss.

If you like making your own bread and cakes, always take every opportunity to include a little of this delicious whole grain in all sorts of baked goods, like banana or zucchini bread, rice puddings, coffee cake, apple crisp, pizza dough, bread and savoury pie dough and even homemade cookies.

Once it has been opened, keep the wheat germ jar tightly sealed and refrigerated to prevent it from going rancid.

It makes them healthier!

It’s hard to believe that such a tiny part of the wheat kernel can be so packed with nutrition. These tips will help you make easy improvements to your diet with the inclusion of wheat germ!