You might already know that whole grains are healthier than refined grains. But you might not realize just how much nutrition gets left behind during the refining process. One perfect example of this is wheat germ benefits.
While we often hear “wheat” and immediately think about bread, pasta, and tempting pastries, there’s more to this grain than meets the eye.
There's a tiny but mighty component known as wheat germ and its close cousin fermented wheat germ extract – and they're jam-packed with health benefits!
What Is Wheat Germ Exactly?
Imagine a grain of wheat like a treasure chest. Inside, you'll find three main parts: the bran (outer layer), the endosperm (starchy middle), and the germ (nutrient-rich core). This germ is what sprouts into a new plant – it’s essentially the embryo of the wheat kernel.
This tiny component makes up just a small portion of the whole grain. But don't underestimate its importance. It's packed with nutrients like vitamins, minerals, healthy fats, and other beneficial elements that are often lost during processing.
Wheat germ benefits include a good source of fiber, wheat germ protein, and vitamin E. You’ll also get a dose of B vitamins, iron, zinc, and magnesium.
Why Should I Care About the Benefits of Wheat Germ ?
The incredible thing about wheat germ is that although it only makes up a tiny percentage of the wheat kernel (about 2.5%), it holds a concentrated source of beneficial nutrients.
This includes a healthy serving of vitamin E, a powerful antioxidant that may protect cells from damage caused by free radicals.
It's also a rich source of B vitamins for energy production, fiber for digestion, and protein for building and repairing tissues. Wheat germ also contains high levels of iron, zinc, and magnesium.
Upping the Ante: Fermented Wheat Germ Extract (FWGE)
Fermented wheat germ extract is a natural product that's been gaining lots of attention for its potential health benefits.
How Is Fermented Wheat Germ Extract Made?
The process of creating fermented wheat germ extract is quite fascinating. First, the wheat germ is separated from the rest of the kernel and then fermented using baker's yeast (Saccharomyces cerevisiae).
This fermentation process enhances the bioavailability and concentration of beneficial compounds found naturally, including the benzoquinones, flavonoids, and polyphenols. It's a patented process that results in a unique product with potential health-promoting properties.
Nutritional Benefits of Fermented Wheat Germ Extract (FWGE)
One of the reasons fermented wheat germ extract has gained attention is its impressive nutritional profile and hence its potent health benefits. It's a rich source of various vitamins, especially B vitamins, which play crucial roles in energy metabolism and nervous system.
It offers greater benefit than just ordinary wheat germ, because of the increased bioavailability due to the fermentation process. So keep that in mind as we discuss the general wheat germ benefits. They're increased by the fermentation.
Exploring Wheat Germ Benefits
Now, let's explore what current scientific studies are saying about these amazing wheat germ benefits.
Heart Health Benefits
Wheat germ extract boosts heart health through its rich content of healthy fats, particularly omega-3 fatty acids, and dietary fiber. The omega-3 fatty acids promote healthy inflammation and help lower triglyceride levels, which are both crucial for maintaining a healthy cardiovascular system.
Additionally, the fiber in wheat germ helps reduce LDL (bad) cholesterol levels by binding to it and facilitating its removal from the body. The presence of plant sterols further supports this cholesterol-lowering effect.
Together, these components help prevent the buildup of plaque in the arteries, improve blood flow, and regulate blood pressure.
Managing Menopause with Help from Wheat Germ
As women approach their 40s and 50s, their bodies go through numerous shifts that ultimately lead to menopause.
Some sail through these changes without much trouble, while others struggle with a variety of symptoms. Hot flashes, weight gain, difficulty sleeping, and mood swings are all too common complaints.
Promising research suggests that incorporating wheat germ into the diet could potentially make these menopausal symptoms easier to manage. In a 2021 study involving 96 women, a wheat germ enriched diet appeared to offer various benefits specifically about menopause.
These perks included improvements in areas like waist circumference, hormonal balance, and positive shifts in self-reported symptoms. The findings are intriguing, but additional research will help us solidify these connections even more.
The Potential For Mood Boost and Blood Sugar Management
In 2021, a study with 75 participants examined how consuming wheat germ for 12 weeks affected those with elevated blood sugars, specifically when it came to mood and stress levels.
Another benefit? A 2019 study highlighted that wheat germ may positively impact insulin resistance. This is noteworthy because, when your body becomes less sensitive to insulin, it struggles to regulate your blood sugar effectively.
Over time, this heightened insulin resistance often leads to weight gain and raises your chances of health concerns like heart issues or stroke.
These findings suggest that there may also be a connection between regular wheat germ intake and improved mental health. More research is needed to determine if wheat germ extract can help with symptoms of depression and anxiety.
Wheat Germ May Boost the Immune System
The role our immune system plays in our overall well-being can't be understated. Every day our bodies are bombarded by potentially harmful invaders.
We rely on our white blood cells to constantly protect us from things like bacteria, viruses, and parasites, which would gladly make our bodies their home if we didn’t have a powerful defense system.
Wheat germ extract boosts the immune system through its abundance of essential nutrients and antioxidant activity.
It is rich in vitamins such as vitamin E, B vitamins (including folate and B6), and minerals like zinc and selenium, all of which are vital for maintaining a robust immune response. Vitamin E acts as a potent antioxidant, protecting immune cells from oxidative damage caused by free radicals.
Zinc is crucial for the development and function of immune cells, and a zinc deficiency can lead to weakened immunity. Selenium supports the production of cytokines, which are proteins that help boost immune responses.
The B vitamins in wheat germ, particularly folate and B6, aid production and function of white blood cells, which are essential for fighting off infections.
By providing these nutrients, wheat germ helps strengthen the immune system and helps it better defend against pathogens and reduce the risk of illnesses.
Supports Gut Health
Wheat germ is beneficial for gut health primarily due to its high fiber content. The dietary fiber in wheat germ promotes regularity and helps prevent constipation by adding bulk to the stool.
The fiber serves as a prebiotic, feeding the beneficial bacteria in the gut and supporting a healthy microbiome. This can enhance overall digestive health, improve nutrient absorption and even promote weight loss.
The presence of essential nutrients, such as vitamins and minerals, also supports the integrity and function of the digestive tract.
Delicious Ways to Include Wheat Germ in Your Daily Routine
Knowing all these incredible wheat germ benefits makes you want to run out and get some, right? Wheat germ has a mild nutty, slightly sweet flavor that lends itself well to both sweet and savory dishes.
Food manufacturers add wheat germ to a wide range of products, including cereals, bread, baked goods, and pasta.
Here are ways to seamlessly work it into your daily meals :
- Sprinkle it on your breakfast cereal or yogurt.
- Blend it into your smoothies for a nutritious kick.
- Mix a couple of tablespoons into pancake or muffin batter.
- Toast it lightly to add crunch and nutty flavor to salads.
- Include it in your supplement regimen, such as in our new Onco-Adjunct™ Pathway 3+.
Wheat germ has a relatively short shelf life because its abundance of healthy fats, although beneficial, makes it prone to going rancid quickly. Store it in an airtight container in the refrigerator or freezer, where it can stay fresh longer.
You can find wheat germ, wheat germ oil, and wheat germ extract at most grocery stores or online.
How Does Fermentation Enhance the Wheat Germ ?
Fermentation is a desirable process that makes foods more bioavailable. It also makes foods safer by the anti-microbial action of the lactic acid. Fermentation releases glucose and reduces starch content as part of the fermentation process.
Fermentation improves the digestibility of plant foods, reducing possible GI upset with consumption.
Precautions and Drug Interactions
While fermented wheat germ extract is generally considered safe, some people may experience side effects such as digestive discomfort, nausea, or headaches.
It's important to consult with a healthcare professional before taking the extract, especially if you have a pre-existing medical condition or are taking medications.
People who have a gluten intolerance or a gluten sensitivity should avoid wheat germ and wheat germ supplements because they contains gluten.
Conclusion
The research surrounding wheat germ benefits continues to show amazing promise.
From boosting your mood to supporting a healthy immune response and offering support during menopause, adding wheat germ as a dietary supplement is a win for health and vitality.
Try incorporating fermented wheat germ extract into your daily routine and enjoy its multitude of benefits.
Even a small amount of this nutrient-rich powerhouse added into your diet might provide you with big results!
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