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Whole grains are familiar foods in daily life, they provide many essential nutrients for the body, are cheap and easy to buy. So what are whole grains and how do they work?
What are whole grains?
Whole grains are grains such as barley, wheat, corn, cashews, … and legumes that, after being rubbed, remove the outer husk, the seeds still retain the bran membrane, germ. and the main part of the seed is called the endosperm.
- What are the types of whole grains?
Each serving of whole grains contains its own benefits:
The bran is a shell that surrounds the grain to protect it. It contains a lot of fiber, B complex vitamins and a number of essential minerals beneficial for health.
– The germ consists of the leaf embryo, the root embryo and the middle embryonic column in the lower part of the seed. Sprouts contain a variety of vitamins, such as vitamin B complex, vitamin E, minerals and good fats.
– The embryo is the innermost core of the seed , a major component and also the nutritional part of the seed. It contains antioxidants, vitamins E, B1, B5, D1 … and very good fats for the body. In which endosperm contains a lot of starch, protein, some vitamins and minerals.
Health benefits of whole grains
Bring abundant energy
Did you know, whole grains provide a large amount of carbohydrates to increase blood sugar, provide energy for the brain’s nervous system to work and regulate the operation of other organs. Therefore, it is a great source of energy to keep you productive all day long.
Provides the required amount of protein
Whole grains provide the necessary amount of protein such as iron, fat and vitamins of all kinds to enhance resistance and support the operation of muscle groups, prevent the risk of anemia, nutritional deficiencies. Especially in patients with gout, arthritis, .. need to absolutely limit protein, cereals will be the right choice.
Replenish minerals in the body
Minerals found in cereals are extremely rich such as sulfate, phosphorus, magnesium, potassium and calcium, zinc, copper and manganese. It plays an extremely important role in the growth process and increases the level of bone strength. At the same time, these minerals are catalysts for enzyme activities and are the building blocks of proteins and fats that maintain all activities in the body.
Prevent many diseases
Eating a lot of whole grains also increases the antioxidants, which keep the cells in the body healthy and do not produce abnormal cells that cause cancer. In addition, phytoestrogens found in whole grains can help protect the body from cancer-causing agents, as well as the risk of cardiovascular diseases, diabetes.
Whole grains have different levels of nutrients. Among the nutrients, we must mention a variety of vitamins such as vitamins B1, B2, B3, B6; acids such as pantothenic (vitamin B5), paraaminobenzoic acid (PABA) and folic acid (vitamin M)… The type and amount may vary from grain to grain. By regularly using whole grains daily, you can limit the deficiency of vitamins B and E and increase the body’s resistance.
Cereals contain both soluble and insoluble fiber including cellulose, pectin, and hemicellulose. A high-fiber diet is recommended for better digestion. They promote easy waste generation and soften the stool for comfortable defecation. That contributes to preventing the risk of colorectal cancer – a dangerous disease that claims the lives of many people.
Prevent diabetes complications
To maintain blood sugar stability due to their high fiber content, cereals are a great way to regulate blood sugar levels. They reduce levels of HbA1c – glycated hemoglobin that is responsible for an increased risk of diabetes complications.
Promote growth in children
The benefit of cereals is that it provides essential nutrients for children to help increase energy sources for children’s play activities all day, promote metabolism in the body, and normal physiological development. . One cup of cereal with milk can provide your child with 1/2 of his daily mineral and vitamin needs.
Contributing to the treatment of hemorrhoids
Due to their rich fiber content , most grains are very good at regulating bowel movements, helping you to digest better. Not only does it help get rid of constipation, but it also provides beneficial bacteria for the intestines. Your bowel movements will be easier, avoiding excessive stress that causes blood vessels to stretch and swell, reducing the severity of hemorrhoids.
Enhances heart activity
With a protein content low in heart-healthy fats, cereals are recommended by experts in the daily menu. Fat at an alarming rate will make it difficult for your heart to pump blood and lead to health-threatening cardiovascular diseases. Whole grains are great for your heart health by limiting cholesterol.
Take advantage of the benefits from cereals to help you live a healthier, more active life.
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