Wheat Germ Benefits

Benefits of Wheat Germ


The growing awareness about the nutritional value of Wheat Germ has made it a popular product among all the health conscious people especially in the US but lately countries like India are also becoming aware of this natural super food. No wonder, it is being suggested by doctors, nutritionists and health fitness coaches as a healthy addition to a busy life.  Lets discuss about the nutritional value and benefits of Wheat Germ.

Btw if you are already aware of the benefits of wheat germ or have tried it during your abroad stints, we are glad to let you know that it has been launched in India by Harmony Foods Pvt. Ltd. and you can order it online through our listing on ebay.

Click here to buy it on ebay.


Vitamin E

One of the main reason why I personally started eating Wheat Germ is the presence of Vitamin E. It is one of the richest source of Vitamin E on Earth. Vitamin E is known to be a natural anti-aging agent and just two tablespoons of Wheat Germ provides about 15% of  recommended daily intake of Vitamin E. By including a few more Vitamin E rich food in the diet one could completely avoid all these anti-aging creams and enjoy a glowing skin. It is also listed as the first product in Dr. Batra’s list of items to be consumed for people having skin issues.

Apart from skin, Vitamin E is also good for heart. It is also an anti oxidant helps preventing blood clots and is needed to strengthen the body’s immune system.

Folic Acid

There is one more reason I’m a big fan of Wheat Germ is the presence of Folic Acid. 2 tbsp of Wheat Germ fulfills 10% of your daily Folic Acid requirement. Its a must have for all the pregnant women. Presence of Folic Acid in the diet aids immensely in the development of healthy new cells, prevent birth defects of the baby’s brain and spinal cord.

Vitamin B

Wheat Germ is a rich source of Vitamins like B like Vitamins B1 (thiamine), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine). Vitmain B is important to maintain energy levels and maintain healthy muscles, organs, hair and skin.


Wheat Germ is also a bountiful source of Octacosanol which is long-chain waxy alcohols. Octacosanol is used to improve exercise performance including strength & stamina and helps to enhance the body reflexes and improves alertness and overall oxygen utilization by the body. This is the reason why many body building health supplements contain this ingredient.


Wheat Germ also contains important minerals like Zinc and Selenium which are essential to fight male infertility which is sadly increasing very rapidly due to recent lifestyle changes. Zinc and Selenium together improves the grade 1 sperms in male thus improving the chances of pregnancy. They also aid growth and sexual maturation and keep skin healthy. It also promote resistance to disease.

Wheat germ is also a source of Iron, Magnesium, Manganese, Phosphorus, and disease-fighting Omega-3 and Omega-6 fatty acids.
Wheat germ contains phytosterols, a compound with similar structure of cholesterol that prevents the production and absorption of bad cholesterol in the food by the body and thereby checking the risk of heart disease. It is a sodium and cholesterol free food.
Dietary Fiber
It is a great source of natural fiber, which is very essential to maintain regular bowel functioning. It also helps to relieve constipation. But over eating could lead to dysentery as well.
According to the study by Livestrong,  one-ounce serving of raw wheat germ provides about 101 calories, 6 grams of protein, 3 grams of fat and 4 grams of fiber. After wheat bran, Wheat Germ has the maximum amount of fiber in wheat kernel. And so is protein which helps  repair and replace the cells of the body.
Wheat Germ is very small in size and consist of only 3% of entire wheat kernel yet it is a powerhouse of nutrients.
So high in nutrients yet it is removed from the wheat flour during milling to increase the shelf life of wheat flour.
But now with the availability of Harmony Wheat Germ one can easily incorporate it in the diet to take full advantage of its nutrients.

Click here to know where you can Buy Wheat Germ in India

Wheat Germ in India

Wheat Germ is a health product and not a taste enhancer. It blends quickly in whichever food added and it’s taste is inconsequential. Wheat Germ might not add any taste to the food but it definitely adds a lot of nutrient in our diet which somehow fails to reach us due to unawareness. So it is up to the creativity of the person, how smartly one can add Wheat Germ in their diet.

Harmony Toasted Wheat Germ can be taken alone, if you like the nutty and delicate flavor of the wheat germ. 2 tbsp of Wheat Germ adds 23 vital nutrients like Vitamin E and B,  iron, potassium, magnesium, zinc, selenium, omega-6 fatty acids and omega-3 fatty acids, dietary fiber, protein, folic acid etc into our diet.

how to eat wheat germA very simple  and nutritious way to eat wheat germ is to add it while kneading the dough. Add 2tbsp of Wheat Germ for each member of the family in the flour.  Start making roti within 10 mins of kneading. Caution: Keeping the wheat germ added dough for too long will moisten it and roti will not be turn out to be good. (This I am telling from my personal experience.)




Another way to eat raw wheat germ is to sprinkle it on fruits you love to it. The wheat germ will melt instantly. It will become invisible and undetectable but don’t worry the nutrient value will remain intact. These two are the easiest way to eat wheat germ in your daily day to day life. There are other ways as well.

Stir it into your oatmeal. You can also add a tbsp. to your morning oatmeal. I was talking to this person who adds approx 1tsp of wheat germ in the lukewarm milk and drink it just like we add corn flakes. There are endless ways in which Wheat Germ could be used.

how to eat wheat germUse wheat germ instead of granola on your yogurt or cereal. Wheat germ has a slightly nutty flavor and makes a great substitute for granola on foods like yogurt or cereal.

Add wheat germ to your smoothies. Adding a few spoonfuls to your smoothies is an easy way to bump up the nutrition in them and get some wheat germ benefits. You can also add some to milkshakes and protein shakes. Just add it in before blending.

Mix some into dessert toppings. When making desserts like fruit crumble and apple pies, mix some wheat germ into the topping before putting it on.

You can substitute wheat germ for a part of wheat flour while making cookies, pie cakes. If the the recipes asks to add 1 cup wheat flour, then use 3/4 cup wheat flour and 1/3 cup of Wheat Germ.

Wheat is the staple food for North Indians and there are many homes where rotis are made both in lunch and dinner. For such families eating Wheat Germ is a must to intake whole grain instead of refined grain.





Research and several studies has shown that food rich in Phytosterols helps in reducing Cholesterol on a significant level. Phytosterols are molecular compound found only in plants. Their molecular structure is similar to Cholesterol. But Phytosterols presence in food, interferes with absorption bad Cholesterol inside the small intestines. Thus lowers the level of bad Cholesterol and helps the body to maintain the the right cholesterol levels.

Mostly all the plant products have phytosterol, some have some have less. Wheat Germ is one of them which is rich source of Phytosterol. One French study conducted in 1992 found that eating 30 grams, or about a quarter of a cup of  wheat germ contains 197 mg Phytosterols. Eating this much amount of day Wheat Germ for 14 weeks lowered total cholesterol by 7.2%,  LDL Cholesterol by 15.4%, and triglycerides by 11.3%.

Wheat Germ also has Omega 3 and Omega 6 essential fatty acid help lower cholesterol, lower inflammation, and support a healthy nervous system.

Wheat Germ when mix with Oats becomes a deadly combination to bring down the LDL and Total Cholesterol. While Phytosterols in Wheat Germ does not allow body to absorb bad Cholesterol, soluble fiber present in Oats moves Cholesterol out from intestine.

So in short, Wheat Germ helps in increasing Good Cholesterol and oatmeal is better for lowering your LDL cholesterol. Do try this deadly combination to gain double benefit.

High levels of bad cholesterol in body increases the chances of cardiovascular diseases which could lead to heart attacks.

Along with Wheat Germ, one can also include other good sources of Phytosterols in the diet, in order to bring down bad Cholesterol level, like

  • Flaxseed- 210 mg per 100 g serving
  • Almonds – 187 mg per 100 g serving
  • Walnuts – 113 mg per 100 g serving
  • Pistachios – 280 mg per 100 g serving
  • Sesame Seeds- 400mg per100 g serving
  • Peanut Butter- 47mg per 2tbsp
  • Avocado- 32 mg from 1/4  fruit

Apart from above mentioned plant food items virtually all nuts, seeds, and legumes contain decent amounts of phytosterols. Some fruits and vegetables, including berries, broccoli, Brusells sprouts are also good sources which should be included in the diet.


Fibre content in WG

Fibre content in Wheat Germ

Wheat germ offers you a concentrated source of fiber and other essential nutrients. Because wheat germ provides a high amount of fiber relative to its volume, you can eat small amounts of these tiny, nutrient-rich flakes without increasing the volume of your meals.

Sprinkling three tablespoons of crunchy toasted wheat germ into baked recipes, soft foods or smoothies can boost your digestive health and may lower your cholesterol levels, according to the American Heart Association (AHA)

Fiber Content

Three tbsp. of wheat germ contain 3.9 grams of total fiber, according to Harvard University’s Health Services (HUHS). Of this amount, 3.2 grams are insoluble fiber, commonly called “roughage,” and 0.7 grams are soluble fiber.

HUHS recommends that you include at least six to eight grams of total fiber in each meal and three to four grams of fiber in each snack — aiming for a total of 25 to 35 grams of fiber daily — to receive the health benefits of this nutrient.

Fibre content in WG

Fibre content in Wheat Germ

If you’re beginning to add more fiber to your diet, increase your intake gradually over a period of two to three months to allow your digestive system to adjust to the increased bulk, according to HUHS. Drink water and other fluids throughout the day to keep your stools soft and to prevent constipation.

Health Benefits

Wheat germ offers a wealth of nutritional benefits in a concentrated form. Insoluble fiber is an indigestible form of plant material that corrects constipation by helping digestive wastes pass more easily through your digestive tract.

Soluble fiber becomes gelatinous during digestion and may help you manage your blood sugar and cholesterol levels, HUHS notes. HUHS advises that you eat a wide variety of vegetables, fruits, grains, beans and other high-fiber foods to benefit from both types of fiber. Dietary fiber may improve your cardiovascular health by lowering your cholesterol, according to the AHA.

Along with fiber, wheat germ offers B-complex vitamins, which support blood production, heart and nerve function and glucose metabolism. The iron, magnesium and selenium in wheat germ help your body to use oxygen. They support bone formation, muscle function and help to boost your immunity.


Fibre content in WG

Fibre content in Wheat Germ

Adding wheat germ to yogurt, shakes, dry or hot cereal, pancakes or muffins increases your fiber intake without adding a large amount of volume to your meals and snacks. People who have a decreased appetite, swallowing difficulties or gastrointestinal disorders may find it easier to consume fiber in small quantities, rather than eating large servings of raw vegetables, fruits or beans.


health benefits of wheat germ for baby

It is said a good nutritious diet during infancy days ensures a healthy adolescence for a child. Once the baby is 8 to 9 months old as recommended age by the doctors, food could be introduced to your little ones.

Among the various food items which could be given to the baby, adding wheat germ to the diet will give a nutritious boost to the diet of the baby. Wheat Germ will act as a catalyst to ensure wholesome development of the child at the growing age. It could be a boon for those babies and children who do not eat much.  

According to US Food and Administration Department report, Wheat Germ has 23 vital nutrients which plays a very crucial role in growth and development of the body.  The following list shows just how many beneficial nutrients wheat germ can bring to your baby’s diet:

  • Iron (development off red blood cells)
  • Vitamin A (good vision, health of epithelial cells, protection against infection)
  • Vitamins B1 and B3 (Energy production and brain development)
  • Vitamin B5 (helps your baby’s body assimilate energy from food)
  • Vitamin E (strengthens your baby’s immune system)
  • Folic acid (development of healthy skin and hair)
  • Dietary fibre (maintains bowel health)
  • Phosphorus (promotes healthy bones and teeth)
  • Potassium (promoted bone health and brain function)
  • Riboflavin (help extract energy from the food)
  • Zinc (develops reproduction system and strong bones)
  • Calcium (promotes healthy bones and teeth)
  • Magnesium
  • Protein (building muscles and cells, energy production)

where to find wheat germWheat Germ could be easily incorporated into the food of the baby. It is inconspicuous and subtle in taste. Wheat germ melts and blends in the food instantly and in this way boost the nutrient value of the food. There are various ways of adding wheat germ to the child’s diet you just need to be creative. Few suggestions like

  • Sprinkle wheat germ on fruits like banana, pears, peaches, apple etc
  • Blend wheat germ in with cream cheese and spread over toast
  • Add wheat germ to yogurt
  • In homemade baked goods like cookies you can use wheat germ equivalent to flour.
  • Overly runny gravies in the food could be thickened with wheat germ.
  • Add wheat germ in cereals.

Do add wheat germ in the food but don’t over do it. Mothers have the habit of giving too much, thinking that the more the better. Right amount of wheat germ helps in correcting bowel movement in babies but over dose may lead to loose motions.

Availability of wheat germ is a big issue. It has a very small life span and turns rancid very quickly if not stored properly. That is a reason it is difficult to find wheat germ in local stores. The best way to find fresh toasted wheat germ is through the manufacturer.

Our sister concern Harmony Foods are the manufacturer and supplier of factory fresh toasted wheat germ right at your door step any where in India. If interested you can contact us for for further inquiry.

Order Wheat Germ Now

Wheat Germ is a boon for a woman both during and after pregnancy. Wheat germ flakes may be very small in size but it packs a treasure of nutrition both for expecting mother and her baby. The wheat germ is highly concentrated with nutrients, including Niacin, Thiamin, Riboflavin, Vitamin E and A, Folate, Magnesium, Phosphorus, Potassium, Iron and Zinc. Wheat Germ also contains protein, fiber and some fat.

Protein is by far the most important nutrient needed during pregnancy especially during second and third trimester when your baby is growing faster and needs all the essential amino acids for building body cells and various organs.
Wheat Germ is abundantly rich source of Protein especially for veg and vegan to-be-mothers. About 100 gms of Wheat Germ contains 28.6gms of protein with all the amino acid. Compare to raw Wheat Germ, toasted or roasted Wheat germ is preferred as protein is easily digested by the body.

Folic Acid has been crucial in playing a vital role in the prevention of neural tube birth defects such as spina bifida. Since prenatal development occurs even before a woman knows she’s pregnant, its extremely important that women eats foods with the proper amount of Folic acid. Wheat Germ is particularly a magnificent source of Folic Acid. Around 100 gms of Wheat Germ contains 323mcg Folic Acid.

wheat germ

It is difficult to find wheat germ in the local grocery shop or in super market as it is a highly perishable product. The best way to procure wheat germ is to contact manufacture directly. Our sister concern Harmony Foods supplies factory fresh toasted wheat germ right at your door step without any extra delivery charge if you are in India.


where to find wheat germ oilWheat germ oil is also equally popular just like raw wheat germ. Around a ton of wheat germ is required to extract 1 bottle of oil. It is cold pressed to extract oil. Wheat germ oil is very sensitive to heat. High temperatures, oxidation and light can cause the oil to degrade and become rancid. When properly stored and refrigerated, however, it can last for several months.

This is also one of the reason why it is not considered feasible for cooking where flame is used. Instead wheat germ oil could be included in preparing pasta dishes, salads and pesto where heat is not needed.

Wheat Germ oil is a very good carrier oil but sadly lesser used due to lack of awareness about it nutritious value and also it is highly perishable as well. But equally beneficial for our body that we cannot afford to overlook it.

Wheat Germ oil could be mixed with any essential oil. Wiki has accumulated the list of essential oil so I’m not mentioning it here. But among all the essential oil sunflower essential oil being the most popular.

You can mix around 5 to 6 drops of essential oil to 1 tsp of wheat germ oil and use this combination of oil for massage and used in aromatherapy for therapeutic purposes. It also to treat eczema, psoriasis, dermatitis, sunburn, scars, stretch marks, tired muscles and to improve lymph function. Wheat germ oil helps to rejuvenate dry, mature and dehydrated skin by aiding the formation of new skin cell but should be used under the guidance of  health professional.

Wheat germ oil is said to be good for hairs as well. Though the research till now doesn’t prove that it helps in preventing hair loss but it could definitely delay the fall. Presence of Vitamin E makes the scalp absorb the oil very easily which repairs the hair and brings back the sheen of the hairs.



Where to Buy Wheat Germ in India

where to find wheat germ oilJust like raw wheat germ or toasted wheat germ, oil extracted from wheat germ is also rich in nutrients and used world wide as skin care product. The oil is extracted from cold press method from the embryo of the wheat kernel popularly known as wheat germ. A ton of wheat germ is required to produce one bottle of wheat germ oil. Wheat germ oil is deep amber in color and has a very nutty strong smell.

Like raw Wheat  germ, even wheat germ oil is also a very rich source of Vitamin E. More than in any vegetable oil. Around Vitamin E – 41.8mg – 209% RDA in 25v gms of wheat germ.

Vitamin E is considered to be a boon for the skin and is very commonly used in skincare products. Wheat germ oil rich in Vitamin E helps in repairing damage from sunburn, burns; can reduce wrinkles and stretch marks; and can minimize scarring. The skin absorbs Vitamin E from the oil instantly and results will be apparent in few days.

The wheat germ oil has a very strong smell but we know it shows results then why to worry about smell. The rich vitamin E content in the oil helps eliminate the signs of aging, by strengthening the skin’s connective tissues.

The scientific name of wheat germ is “triticum vulgare” which is used on many skincare products. So don’t be confused if you find triticum vulgare written instead of wheat germ.

Wheat Germ oil also contains a very complex compound called Octacosanol. It is a rarely found compound in diet. Often prescribed by doctors in treatment of diseases like herpes and Parkinson’s disease. Research is still going on but the results of the experiment till now carried out shows that presence of Octacosanol in diet could help to cure these diseases.

Apart from it, Octacosanol is also recommended for athletes. It helps in improving strength, stamina and reaction time by increasing the flow of oxygen in blood. It is also investigated that wheat germ oil rich in Octacosanol also helps in treating acne, eczema and psoriasis and controlling cholesterol. These benefits of wheat germ oil due to presence of Octacosanol is still under research.

Other than Vitamin E, Wheat germ also provide your body with Vitamin A, D, and many B-complex vitamins. The minerals in wheat germ oil include iron and phosphorus. The oil is also an excellent source of fatty acids, including both linoleic and alpha-linolenic acids, which are essential fatty acids like Omega-3 fatty acid, Omega-6 fatty acids because the body needs them to function properly but cannot produce them on its own.

Also Read

How to use Wheat germ oil










Wheat Germ Oil

Wheat Germ for Slimness

Wheat germ oil is extracted from the germ of the wheat kernel, which makes up only 2½% by weight of the kernel. Wheat germ oil is particularly high in octacosanol – a waxy substance naturally present in some plant oils and is the primary component of the sugar cane extract called policosanol.

Octacosanol has been studied as an exercise and physical performance enhancing agent.

As cooking oil, wheat germ oil is strongly flavored, expensive and easily perishable. Wheat germ oil contains the following fatty acids.

Wheat germ is basically the embryo of the wheat core that is detached earlier than milling. Wheat germ is a great source to vitamins. Presently, Wheat germ is widely demanded for its diverse attributes that help mankind. You will be surprised to know that Wheat germ is a great ingredient for beauty apart from being a nutritious diet.

Its body care elements can enhance your natural beauty and rejuvenate your complexion and looks.

Wheat Germ oil: Extraction Process

Before getting to diverse attributes and uses, let’s go through how wheat germ oil is extracted. The process of extracting wheat germ oil is called cold pressed method. In the process, wheat germ is pressed with a great weight. Later, the oil carved out of the wheat germ is processed and refined for further uses.

Wheat Germ for Slimness

Wheat Germ for Slimness

The oil is highly enriched with Vitamin E oil and other nutrient like minerals, vitamins, protein and essential fatty acids. The vitamin content in the oil help in skin formation and take utmost care of the skin. The germ oil lets your skin have natural strength so that is guarded from skin irritation and other disorders. It protects stretch marks, sunburns and skin damages.

Below are some of the maladies that can be effectively treated with Wheat Germ Oil:

*Tired and overexerted muscles


*Improves Lymph function

*High cholesterol levels

*Sunburn and burns


Wheat Germ for Slimness

Wheat Germ for Slimness

*Poor blood circulation

*Dry and cracked skin


*Aged skin

*Stretch marks

*Dull complexion


Several creams are made from Wheat germ oil. Its anti-inflammatory and anti-oxidant oil make skin care product and cosmetics.

Usage Instructions

Wheat Germ Oil

Wheat Germ Oil

Wheat germ oil can be innovatively used; you can take it directly or with fruits, dishes, salads or anything of your choice.  In addition the oil well blends with other oils. If you are adding it with massage oil, use up to 10 to 15% wheat germ oil for a better blend.


One thing, you must always take care that wheat germ oil should be preserved with great care. If left in extreme cases or temperatures, it may get oxidize. Better store it in a cool place. People having allergies with wheat must avoid the wheat germ oil.