NUTRIENTS AND HEALTH BENEFITS

Why is it important to consume grains, especially whole grains?

Individuals who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains supply many nutrients which are critical for the health and maintenance of our bodies

Nutrients

Grains are important sources of many nutrients, such as dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium).



Dietary fiber in whole grains or other foods may help reduce blood cholesterol levels and might lower risk of heart disease, obesity, and type two diabetes. It helps reduce constipation and diverticulosis. Fiber-containing foods like whole grains help give a sense of fullness with fewer calories.

The B vitamins thiamin, riboflavin, and niacin play an integral role in metabolism they help the body release energy from protein, fat, and carbohydrates. B vitamins are also vital for a healthy nervous system. Many refined grains are enriched with these B vitamins. Women of childbearing age who might become pregnant should have adequate folate in foods, also 400 mcg of synthetic folic acid in fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.

Iron is used to carry oxygen from the blood. Many teenage girls and women in their twenties have iron-deficiency anemia. They ought to consume foods high in heme-iron (legumes ) or eat other iron-containing foods along with foods full of vitamin C, which can improve the absorption of non-heme iron. Whole and improved processed grain products are important sources of non-heme iron in Western diets.

Whole grains are sources of selenium and magnesium. Magnesium is a mineral used in building bones and releasing energy. It is also important for a healthy immune system.

Health advantages

  1. Consuming whole grains as part of a healthy diet may decrease the risk of cardiovascular disease.
  2. Consuming foods including fiber, like whole grains, as part of a healthy diet, may reduce constipation.
  3. Eating whole grains can help with weight management.
  4. Eating grain products fortified with folate before and during pregnancy helps prevent neural tube defects during fetal development. 
Checkout sources of nutrients for further more ideas. Also, you can visit young90 health for further more information.
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