Learn about wheat germ, its nutritional profile, good sources, recommended intake, and more.
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What Is Wheat Germ?
During the flour milling process, the germ is separated from the endosperm.
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Nutrient needs are based on age, gender, and other variables.
Food manufacturers must list certain micronutrients, including vitamin D, calcium, iron, andpotassium.
More research is needed on humans.
Researchers concluded that short-term ingestion of 6 g of wheat germinfused bread vs. regular white bread improved gut health.
However, more research is needed to determine the long-term effects.
Being full for longer may result in eating less at meals, which can yield weight loss.
They found no credible evidence to suggest a benefit.
Researchers recommend further investigation with a large sample size and a longer duration.
It is available in film-coated tablets or granulated powders.
It’s been used to supportconventional cancer treatments.
Human research is limited, so speak with a healthcare provider before taking wheat germ extract.
How Does Wheat Germ Compare to Ground Flaxseed?
Wheat germ, like ground flaxseed, is an excellent source of heart-healthy fats and fiber.
However, flaxseed contains moreomega-3 fatty acids.
Who Should Avoid Wheat Germ?
People withceliac diseaseor non-celiacgluten sensitivityshould not eat wheat germ or other wheat products.
Most wheat germ oil capsules contain over 1,000 mg of wheat germ oil.
Often used as a nutrition booster, wheat germ has a nutty but sweet flavor.
It can be added to sweet and savory foods.
Although more research is needed, wheat germ may help improve gut health.
People with celiac disease or non-celiac gluten sensitivity should avoid wheat germ.
Consult a healthcare provider if you want to add wheat germ to your diet.
U.S. Department of Agriculture: FoodData Central.Wheat germ.
Oldways Whole Grains Council.What is a whole grain?.
National Institutes of Health Office of Dietary Supplements.Vitamin E: fact sheet for health professionals.
National Institutes of Health Office of Dietary Supplements.Iron: fact sheet for health professionals.
Chan School of Public Health.Whole grains.
Memorial Sloan Kettering Cancer Center.Wheat germ extract.
National Institutes of Health Office of Dietary Supplements.Omega-3 fatty acids.
Gluten Free Society.Histamine intolerance and gluten.
