How Wheat Germ Can Help Your Skin Glow | Kretschmer Wheat Germ
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How Wheat Germ Can Help Your Skin Glow

When it comes to how healthy and vibrant your skin looks and feels, you really are what you eat. A diet rich in essential omega-3 and omega-6 fatty acids, beta carotene, vitamin C, vitamin E, selenium and antioxidants such as lutein not only help keep your body healthy but may also play an important part in skin health. As a rich source of vitamin E and healthy fats, wheat germ may also contribute to beautiful skin!

Genetics plays the largest role in how our skin ages, but it’s not the only factor. Smoking and spending too much time in the sun, for example, can cause skin to age more quickly. To help protect our skin from damage, we should eat a diet packed with the following nutrients.


Vitamin A in the form of beta-carotene contributes to skin growth and repair. Foods containing vitamin A include:

  • apricots
  • cantaloupe
  • carrots
  • red bell peppers
  • mangoes
  • pumpkin
  • sweet potato


Vitamin C is involved in making collagen, which helps keep skin elastic. You’ll find vitamin C in:

  • peppers
  • citrus fruit
  • broccoli
  • kale
  • cantaloupe
  • mangoes
  • strawberries
  • tomatoes
  • watermelon
  • pineapple


Vitamin E helps protect skin from sun damage. These foods contain vitamin E:

  • wheat germ
  • fortified whole grain cereals
  • nuts and seeds
  • olive oil
  • Swiss chard and spinach


Lutein may improve skin elasticity harmed from sun damage. Foods containing lutein include:

  • kale
  • spinach
  • collards
  • turnip greens
  • corn
  • green peas
  • romaine lettuce
  • eggs
  • oranges


Selenium is an antioxidant that helps protect skin from damage caused by oxidation, a process that harms skin cells. These foods contain selenium:

  • Brazil nuts
  • tuna
  • shrimp and scallops
  • sardines        
  • salmon           
  • cod     
  • crimini and shiitake mushrooms    
  • asparagus
  • mustard seeds          
  • turkey and chicken  
  • lamb  
  • beef
  • barley


Omega-3 and omega-6 essential fatty acids help reduce inflammation and maintain cells’ structure. Foods containing omega-3 include:

  • salmon
  • mackerel
  • flax
  • safflower oil
  • walnuts
  • sardines
  • soy
  • fortified eggs
  • Brussels sprouts
  • cauliflower


Omega-6 is found in these foods:

  • poultry
  • eggs
  • avocado
  • nuts
  • cereals
  • whole grain breads
  • most vegetable oils
  • pumpkin seeds
  • cashews
  • pecans
  • pine nuts
  • walnuts
  • coconut


For a healthy dose of skin-protecting nutrients, try making recipes like Huevos Rancheros with Wheat Germ, Butternut Squash Soup with Wheat Germ and Salmon with Lemon, Dill and Wheat Germ Sauce.

How do you keep your skin healthy and fresh?