Power foods; wheat germ

Better Nutrition (1989-90), March, 1989 by Natalie J. Finley

Power Foods

Wheat Germ

Most of us consider germs detrimental to our health, unless of course, the germ in question is wheat germ. Wheat germ is the part of the wheat berry responsible for the germination and development of the new wheat plant. It comprises only about two to three percent of the entire wheat kernel and contains 23 nutrients. The remainder of the kernel, after the germ is removed, is starch.

There are more nutrients per ounce in wheat germ than in any other grain product or vegetable. Almost a complete food, one 3.5 ounce serving of wheat germ provides 27 grams of protein -- more protein per volume than whole wheats and most meats.

Wheat germ contains more iron and potassium than almost any other food. A 3.5 ounce portion contains 9.5 milligrams (mg) of iron, 827 mg of potassium, 2 mg of vitamin B1 and 4.2 mg of vitamin B3. Wheat germ also contains an abundance of phosphorous, lecithin, riboflavin, calcium, and the minerals magnesium, selenium and zinc, as well as vitamin E.

Dr. Thomas K. Cureton, Jr., Director of Physical Education at the University of Illinois, Urbana, performed a study in which a group of men was trained to increase their endurance. After six weeks of steadily improving, the men reached a plateau where their endurance and performance leveled off. One group was given wheat germ to supplement their diet; the other group maintained their regular unsupplemented diet. Both groups continued endurance exercises. Dr. Cureton said that when athletes reach a plateau, performance tends to decline. However, the performance of the supplemented group improved in both endurance and cardiovascular function. From this study Dr. Cureton concluded that wheat germ is a beneficial supplement to an intensive training program.

To add wheat germ to your own diet, check your health food store for either the fresh or toasted wheat germ. Cereals, flours, or other food items with wheat germ added also are available. With a delicate, nutty, slightly sweet flavor, wheat germ makes an excellent addition to breads, cakes, and cookies. Simply substitute 1/2 cup or so in place of the same amount of regular flour in your favorite recipes. Wheat germ as a breakfast cereal is filling and satisfying. It makes a wonderful addition to meatloaves, salads and casseroles. Add it to recipes that call for bread crumbs. Sprinkle wheat germ on cooked vegetables, eggs or mixed fruit. Mix it in yogurt, stuffing, tuna salad or cottage cheese. Use your imagination, or get suggestions from your health food store. Wheat germ makes a nourishing addition to any dish.

Keep fresh wheat germ in an airtight container in the refrigerator. Only buy as much as you can use in one week. Toasted germ need not be refrigerated until after it has been opened. For longer shelf life, you also may consider freezing your wheat germ.

The health food industry has been promoting wheat germ for a number of years, and with good reason. It is full of nutritional value and easy to incorporate into your diet. Ask your health food store for more suggestions on how to use wheat germ, one of nature's most complete foods.