Grains are a valuable source of fiber, minerals, and vitamins that provide health benefits. The most well-known use of grains is the fiber they contain. Fiber is beneficial because it helps keep the digestive system working correctly and reduces the risk of heart disease and other chronic conditions. Below are top interesting grains and their benefits:
- Quinoa: This grain is a good source of protein and fiber and rich in antioxidants. It can be used as a side dish or as part of a meal. Quinoa is also a good source of iron, magnesium, and potassium.
- Oats: Oats are a great source of fiber and contain several nutrients such as manganese, phosphorus, magnesium, and zinc. They can be used both as a side dish and in a meal.
- Brown rice: This is a good source of fiber and contains several nutrients such as manganese, magnesium, phosphorus, and selenium. It can be used both as a side dish and in a meal.
- Amaranth: Amaranth is a gluten-free grain high in fiber, calcium, and protein. Amaranth is both rich in iron and magnesium and low in fat.
- Brown rice: Rice is a cereal grain that is the most important food crop globally. Brown rice is a whole grain that has more nutrients than white rice. Brown rice is low in fat and cholesterol and high in fiber. It also has thiamin, niacin, and vitamin B6.
- Rye: Rye has high in fiber and beneficial fatty acids and has reduced the risk of heart disease. Additionally, rye contains protein, thiamin, niacin, and vitamin E. Rye flour can be substituted for wheat flour in baking, and it has a slightly nutty flavor.
- Teff: Teff is a tiny grain high in protein and iron. It is an ancient grain that has been eaten in Africa for centuries. Teff is gluten-free and a good source of fiber. It can be eaten as a cereal, added to flour for baking, or used as a thickener in soups and stews.
- Wild rice: Wild rice is whole grain high in fiber, protein, and B vitamins. Unlike other types of rice, wild rice is not a cereal grain, but it is a grass that grows in water. Wild rice is a good source of thiamin, niacin, and vitamin B6.
Grain is a good source of minerals such as magnesium, potassium, zinc, and vitamins B6 and E. These nutrients are important for maintaining overall health.