Wheat Germ

Grain and cereal plants
The cereal plants are a family of grasses that we have harnessed as a source of food. Modern diets are largely dependent on industrial scale farmi ng of cereals such as wheat, maize, barley and rice. The seeds of the cereals are the remarkable source of raw materials and food.

A singel grain or cereal seed is made up of three parts. The outer shell is a hard material known as bran which is often removed by the milling process. The removal of bran also reduces the nutritional content of the shell, but makes the grain much easier to eat. After the bran is milled away, the remaining two parts are the endosperm and the germ. The endosperm is the proteinaceous, carbohydrate-filled interior that supplies energy to a growing plant. The germ serves two functions: it's the source of a nascent plant, but also contains essential nutrients for plant growth.

Nutrition of wheat germ
There are several important vitamins in the germ: vitamine E, folate, thiamin, zinc, magnesium, phosphorus, in addition to fatty acids and alcohols needed by the human body. Wheat germ is also a great source of fiber. A diet high in wheat germ ensures sufficient fiber intake and can help reduce constipation. However, it turns out that many of our prepared food products are lacking in brans and germs. Retrospective medical studies also show that intake of whole grains (grains that retain the bran and germ) seem to be correlated to a significant reduction in risk for Type II (adult-onset) diabetes.

Why is wheat germ hard to find
Most grain-derived foods that we eat such as breakfast cereals, pasta, white breads and rice have been milled and refined to such a degree that not only is the bran (or outer hull) of the grain removed, but also the germ which rests near the surface right beneath the bran. The result is a very polished (or refined) grain that is lacking many important nutrients, such as vitamins, minerals and fiber.

Adding wheat germ back into the diet
There are two ways to get more wheat germ in your diet. One is to eat more whole grains which are minimally processed and retain the germ portion of the grain seed. The other is to purchase wheat germ supplement and add them to your food. Powdered wheat germ supplement can be added into liquids such as shakes and also baked goods like muffings, cookies and bread.

Sources: de Munter JSL, Hu FB, Spiegelman D, Franz M, van Dam RM, 2007 Whole Grain, Bran, and Germ Intake and Risk of Type 2 Diabetes: A Pro spective Cohort Study and Systematic Review. PLoS Med 4(8): e261.