know this highly nutritious grain


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Wheat flour is a common ingredient in many people’s daily lives. 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 the processing of flour. To talk about it, we talked with the nutritionist Carolina Queiroga (CRN 08101734), from Joana D’arc Diniz Clinic.

What is wheat germ

Also known as 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. Nevertheless, it is considered one of the noblest parts of the grain. It has the highest nutritional value because it is rich in vitamins and minerals. Want to know more about its nutritional information, then, see the data that Carolina separated:

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  • Vitamin E
  • Vitamin K
  • B complex vitamins
  • Iron
  • Folic acid
  • Chrome
  • Potassium
  • Zinc
  • Calcium
  • Phosphorus
  • Selenium

Did you see how wheat germ is a nutritious food? All this makes it a great ingredient bet to be included in your everyday life.

10 wheat germ benefits to enjoy


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

  • High fiber content: thereby promoting satiety 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 organism: contributes to the release of toxins, so it helps to detoxify the body, which reflects on it as a whole.
  • It improves bowel function: That’s 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 as healthy as the scalp.
  • It increases muscle mass: Due to the high protein content, the grain is suitable for those who want to develop muscle mass. This not to mention that it helps to fight muscle fatigue and weakness.
  • 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 cell aging), which are harmful to the body and consequently to the skin and hair.
  • Nutrition for skin and hair tissue: The minerals present in the wheat germ help in this nutrition, which is necessary to obtain the health of the skin tissue and hair strands.
  • It keeps insulin levels stable: because it has a high chromium content, a mineral that helps regulate hunger and cravings for sweets, works as a device that controls the amount of sugar in the blood, keeping insulin levels stable. Therefore, it acts on the glucose and insulin response, because it also helps in reducing the absorption of glucose. Therefore, it generally controls and lowers blood glucose levels.
  • Helps reduce cardiovascular disease: It also participates in immune function and DNA repair.
  • It regulates blood pressure: This is because potassium is present in the grain, which contributes to the circulation and also to regulate blood pressure.

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

Is there 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 fibre and wheat bran: what is the difference?

Wheat germ is an element of the wheat grain, from which it originates and develops, 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 synonyms for the outer layer of the grain, obtained through the milling process that occurs during the production of wheat flour, says Carolina.

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How to consume the wheat germ: 8 recipes to test now

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

1. a mix of home-grown grains with wheat germ

Do you want to make your meals much more nutritious? Then check out this 12-grain mix. You can add them to rice, juices, salads or any other dish and drink you prefer. All this with almost no work in the kitchen.

2. Zucchini breaded with wheat germ

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

3. Wheat germ flour


Farofa is that kind of accompaniment: either to accompany the rice with daily beans or the Sunday barbecue. In this recipe, besides counting on wheat germ, Farofa also counts on olives and raisins to increase it. See the step by step.

4. Whole wheat germ cookies

Whether it’s for dessert or snack time, a cookie always feels good, doesn’t it? If it’s healthy, even better! Are you interested? So, write down the ingredients you’ll need on hand: wheat germ, whole wheat flour, brown sugar, grated coconut, oats, soy lecithin, water, oil and vanilla extract.

5. Pancake fit with wheat germ

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You’re short of time in the kitchen and want to test a recipe very quickly and practically? Then check out this pancake which is made only with egg and wheat germ. Also, the tip is to grease the frying pan with coconut oil to fry your pasta, so you avoid it sticking.

6. Quiche of vegan leek with wheat germ

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

7. Whole wheat germ pie

This vegetarian recipe suggests that the wheat germ enters the scene in the preparation of the dough. The filling is made with spinach and curd cheese. In addition, this is a pastry that is not over-greasy because it is prepared in the oven.

8. Wholemeal bread with wheat germ

To end the list, a roll for you to eat at any time of your day. Healthy, this recipe is also available for vegans, as it does not contain eggs or milk.

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

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12 very easy and tasty recipes

13 delicious recipes for you to try