Wheat germs; usage in diets and nutrition

Wheat germs and health benefits

Did you know that wheat germs have been used in diet since ancient times? Nevertheless, they have become popular only in the last few decades. Approximately, when the macrobiotic diet was introduced, and in particular, it was a popular part of chrono diet. Namely, these diets returned this food to the tables of households once again.

Do you know how much are wheat germs healthy, and why is that so?

Let's just say this. By consuming two teaspoons of this healthy food, you provide your body with 10 percent of the folate and 15 percent of the daily vitamin E needs. Wheat germs improve health, primarily because they eliminate poisons from our body. They stabilize metabolism, reduce fatigue and depression. They protect our heart and entire cardiovascular system.

In the continuation of this text find how you can use wheat germs in your diet. They are very tasty in combination with other foods, such as soup, omelet, yoghurt or fruit. We bring you several recipes that you can easily use in your usual menu.

What is the composition of wheat germs? 

Wheat germs are simply wheat seeds that began to germinate. External shell seeds are very rich in fiber, which is important for digestion. They are also used in a prevention of severe digestive system diseases, such as colon cancer. The fibers ejects poison from the body.

These cereals give our body various nutritional nutrients, such as vegetable proteins and healthy fats. Then there are also essential amino acids, carbohydrates, beta carotene and potassium carbonate. The octacosanol that they contain alleviates chronic fatigue. While organic phosphates have a positive effect on improving digestion and help with muscle weakness.

In an amount of 100g wheat germs contains 287 calories, which is slightly more than, for example, wheat white flour (269 kcal). Of this, most are 27g proteins, then 20g of carbs and 11g of fat.

In addition, they are rich in vitamins. They are rich in vitamin B1 (thiamine), which is very important for regeneration of the nervous system. There are also B2, B6, B9 (folic acid), vitamin C. We should not leave out vitamin E that is suitable for the skin and has an antioxidant effect.

Of minerals in wheat germs, magnesium, zinc, phosphorus, potassium, iron and calcium are most common. They contain a lot of selenium in themselves, which is very important for blood vessels and heart. But rare minerals are present, such as lithium and chromium, which have a positive effect on our nervous system. In addition, it also protects against stress.

In the same way, other cereals can also be germinated, and used as healthy foods rich in nutrients. For example, grains of flax, lenses, barley, buckwheat, corn, pumpkin, soybeans are also used.

Wheat germs

Seeds of legumes can also be germinated. In that case, you need to separate them from the membrane, because they are very difficult to digest.

How to cultivate them at home?

You must have wondered how to make wheat germs at home?

It is not difficult, that is, the cultivation at home is quite simple. You need a grid bowl for the purpose of serving glass jars. You need a gauze, a jar and, of course, a wheat grain. Make sure that the wheat you use is from organic farming.

We will explain the process of cultivating wheat germs.
  1. First grain of wheat must be washed and left for half a day in lukewarm water. The amount of water must be three times more than wheat. Put the layer of gauze on the opening of the jar and tie it with rubber. It is most practical to leave it overnight, and in the morning after standing in water for over 12 hours, to remove them from water through the gauze that is already at the top of the jar.
  2. It is necessary to wash wheat germs with cold water from time to time (1-2 times a day, preferably in the morning and in the evening). It's important to get rid of fungi and prevent wheat from spoiling. Do so until the seeds of wheat rise up to 1.5 cm high. Then it is best to use them because they are now richest in vitamins, enzymes and proteins. In order to grow to this size, germs take about three to four days.
  3. It is important that the wheat germs are in a damp place, but not too much to in order not to go bad. Keep them in a bright room to begin the process of their growth. For them, the optimum temperature is 20 degrees Celsius. Before adding them to the diet for a few hours, put them in the sun. Therefore, in order to initiate the process of creating plant pigments, which will additionally make them nutritious.
  4. For a few days you can store them in a refrigerator, closed in a glass jar. In doing so, they should be rinsed with cold water every day. Seeds that develop are best eaten that day or at least the next day. Over time they lose their healing power and chemical composition.

The health benefits of wheat germs are numerous

Wheat germs as a cure have multiple relevance. One of the benefits for our health is that they protect the cardiovascular system. Reducing the risk of developing heart and blood vessels diseases. Effectively affects blood cholesterol.

If you include them in your diet, you will enrich your blood with oxygen because they help preserve the hemoglobin molecules. In general they raise the immunity of the whole organism.
They are particularly recommended for women who are in the menopause because they help keep the bones healthy as well as the heart.

Dried wheat germs are particularly good for our digestive tract. A large share of vegetable fiber is responsible for the positive effect on our digestive organs. They stimulate normal bowel movement and promote digestion, and in addition they affect the intestinal microflora balance.

Their consumption improves metabolism, so wheat germs are suitable food for someone who wants to lose weight. They saturate, they are rich in nutrients, and they also help regulate body weight. A perfectly healthy solution for maintaining an ideal physical form.

For those who have problems with calcium deficiency in the body, this is the perfect food because of the high content of this mineral. Medicinal properties of wheat germs also help people who suffer from depressive conditions, or are exposed to constant tiredness and stress. They provide a variety of nutrients to the body, and are also recommended for athletes, pregnant women, and children.

Positive effect by their consumption is expressed on the eyes, teeth, skin, nails and hair.

Additionally, if we cold press the wheat germs we obtain the essential oil. It is extremely rich in unsaturated fatty acids (60%) and has proven to be very good for skin care. Of course due to vitamin E, which is an antioxidant, it reduces the formation of wrinkles, it is good for burns, scars, eczema and psoriasis.
Note: In order for you to feel a beneficial effect on your health, you should use them regularly for at least three weeks. It is desirable to do the "therapy" every three months when seasons change. It's important to know that they need to be chewed good so that they can be digested properly.

Make a perfect breakfast with wheat germs

Wheat for breakfasts are the perfect meal. They give our body a lot of energy, which is especially important during the morning. We bring several suggestions for meals with wheat germs. We are sure you will like some of the following recipes.


You need:
  • 6 eggs,
  • 5-6 mushrooms,
  • onion,
  • 2-3 hands of wheat germs,
  • olive oil.
  • pepper, salt,
  • You can also use turmeric or curry if you like piquant taste.


Clean the onion, chop it and fry it on olive oil. Then add chopped mushrooms and continue the process. When you are finished with this add wheat germs and spices, and mix well, and add eggs. Cook on a low heat and mix slowly. In a minute you will obtain a healthy and nutritious breakfast! Enjoy.

Salad with wheat germs

You will need:
  • 200g of beans,
  • 200g of green salads,
  • 4 spoons of wheat germs,
  • 2 onions,
  • 2 garlics 
  • 4 tablespoons of sesame seeds,
  • 3 tablespoons of olive oil,
  • three tablespoons of vinegar
  • salt

How to make a salad:

You should first boil beans in salted water, and then let it dry and wait for it to cool down. Wash the salad well and cut it on strips. Wash wheat germs. Clean garlic and onion and cut them into small pieces. Fry the sesame seeds in an empty pan without the addition of oil, just a little salt.

Mix green salad, beans and onion, then add seeds. In the bowl separately mix vinegar, oil and garlic and then add to the salad. Then sprinkle with a fried sesame and mix it lightly.

You may prefer the combination with apples

You need:
  • one large or two smaller green salads,
  • red pepper,
  • a cup of wheat germs,
  • one sour apple.
  • Salt, olive oil, apple vinegar.


Wash the green salad and cut into pieces. Cut the pepper and apple into cubes and wheat germs should be washed and dried. Mix all ingredients and season according to your taste.

Recipes for sweets with wheat germs

Small balls with wheat germs
  • 250g of biscuits,
  • 100g of sugar,
  • 50g of chocolate,
  • 50g of margarine,
  • 3 spoons of wheat germ,
  • 1dl of milk.
  • Vanilla sugar bag,
  • cocoa butter,
  • 2 teaspoons of rum extract.
  • Additional wheat germs into which the balls will be rolled


Boil the milk, add melted margarine and chocolate, sugar and vanilla sugar, and mix until they dissolve. Then add cocoa and crushed biscuits, mix and leave it to cool. Add wheat germs and rum. When it is completely cooled, place it in the fridge for half an hour. After that, make balls of this mixture and roll them into wheat germ. Serve in a decorative paper baskets.

Biscuits with wheat germ
  • 1 egg,
  • 50g of sugar,
  • 75g of honey,
  • lemon bark,
  • salt
  • 70g of wheat germs,
  • 120g of margarine,
  • 300g of flour,
  • spoon of baking powder.


Mix the egg, add sugar, salt, honey, lemon peel. Place the flour in the dish, add margarine, and add the baking powder and wheat germs. Then, make a dough. Place it in the fridge for 20 minutes. After that, sprinkle some flour on the mixing board and unload the dough. Extract the pieces and place them on a baking paper. Bake for about 15 minutes at 180 degrees.

Muffins with wheat germs

You need:
  • 250g of flour,
  • 250g of wheat germs,
  • 250ml of milk,
  • fresh yeast (40g),
  • spoon of sugar,
  • 2 teaspoons of salt.


Place the flour in the dish in which you will make a dough, and add wheat germs and salt. At the same time, heat the milk, put the sugar and add yeast. Then wait for the yeast to grow, and then add it to the flour bowl. If the dough is to thick add a little water if necessary. When finished, stir the dough for 10 minutes. Then, with wet hands, make small muffins that you can sprinkle with wheat germs. Arrange them in a baking pot and bake for 15 minutes at 200 degrees. When they turn brownish they are done.

Where to buy wheat germs and what is the price?

Wheat germs provide plenty of nutrients and can serve as a substitute for vegetables. The great thing is that they do not cause allergic reactions and can be used by pregnant women in their diet. No side-effect are known from their use, so you can also give them as a breakfast to children. At the daily level, it is recommended to eat up to 4 tablespoons of this healthy food.

They are a heavy foods for our stomach, so it's ideal to eat them for breakfast. Those who suffer from some illness of the digestive system should be cautious. It is best to consult with your doctor before turning to wheat germs

Where to buy wheat germs? 

Wheat germs in fresh form are often hard to obtain. You can find it in macrobiotic food stores, where it is also quite expensive.

Dried wheat germs are available in healthy food stores, and their use is exactly the same as fresh. You need to spend about 3-4 dollars per kilogram for them. Of course, you can also buy seed of wheat that you can cultivate on your own and for them you need about 50 cents. Also you can find wheat germs in powder form which you can mix in water, juice, milk and the like, and drink.

Wheat germs

Why should you eat wheat germs? 

Wheat germs, in addition to being very nutritious, have shown a number of positive health effects. So do something good for yourself and put this superhero on your menu. We are sure that it cannot harm you. As the time passes you will evaluate how much they have contributed to your healthier life.

Did you know:
A third of the population on the planet uses mostly wheat and its products in their diet. Origins of wheat are in southwestern Asia. And research shows that it has been used in human nutrition for 12,000 years.
Recommendation to readers: We used to write about wheat grass juice in some of our earlier posts. Be sure to try it out!