Wheat germ, the most nutrient-rich part of wheat, offers a plethora of benefits with every sprinkle -- proof that good things do indeed come in small packages.

Above all, it's a valuable source of vitamin E. Most of the vitamin E in wheat is concentrated in the germ layer. Getting even the RDA for vitamin E -- which many experts consider an insufficient amount -- from food sources can be tough; but one ounce of wheat germ oil provides almost 40 milligrams of the vitamin, close to the 40 to 60 milligrams recommended by many for high antioxidant protection.

A high vitamin E intake is strongly linked to lower risk of heart disease and stroke. Researchers believe this antioxidant may play a direct role in lowering blood cholesterol levels and preventing arteriosclerosis. Experts also theorize that the vitamin E in wheat causes the liver to produce less natural cholesterol.

Research backs up these theories: In one study, people with high cholesterol were given 20 grams (about a quarter cup) of wheat germ a day for four weeks. For the next fourteen weeks, they were given 30 grams. At the end of the study, cholesterol levels had dropped by an average of 7 percent.

Vitamin E is also closely linked to decreased cancer risk. It helps block free radicals and also stimulates the immune system. It even helps prevent the formation of cancer-causing compounds.

Vitamin E has a cancer and heart-disease fighting ally in fiber. Three tablespoons of wheat germ provide 3.9 grams of fiber, more than twice as much as a serving slice of whole-wheat bread. Because fiber helps ease constipation, it assists in moving potentially dangerous substances through the colon more quickly and thus helps reduce colon cancer risk. Together with vitamin E it may be effective against many other cancers as well. Fiber is also a great digestive aid.

Wheat germ is high in phytic acid, which reduces absorption of its high iron and zinc content. Eat a vitamin C-rich food at the same meal to increase absorption.

Because it contains lots of oils, wheat germ can spoil easily; always keep it refrigerated. Do the same with wheat germ oil. Don't eat either one if it starts tasting bitter rather than sweet.

Many people think that if certain foods are good, a lot is better.
This is not always the case, and high doses of certain food are actually toxic.

Read about the healthy food, research the vitamins and minerals and check with your health care provider if you are unsure about how much to eat and how much may be too much.

The best way to get the daily requirement of 13 essential vitamins is to eat a balanced diet that contains a variety of foods and take a "Standardized" (quality) multivitamin supplement.