Benefits of Whole Grains
Grains are great sources of essential nutrients, including B vitamins (niacin, folate, riboflavin, and thiamin), diet ary fiber, and minerals (selenium, magnesium, and iron). They form an excellent nutrition plan for those who want to reap full health benefits. For this reason, you need to incorporate whole grains into your diet.
1. Lower cholesterol levels
Dietary fiber present in whole grains is a healthy constituent in your diet as it help lower high cholesterol level in your bloodstream responsible for cardiovascular diseases. Therefore, incorporating whole grains into your daily nutrition will help reduce the risk of developing heart disease, including heart attack and stroke.
2. Aids in digestion
Whole grains contain significant amount of fiber, which help reduce common digestive disorders like constipation, irregular bowel movement and acid reflux. Recent study has shown that it also help alleviate diverticulosis.
3. Weight loss
Fiber-containing foods form an ideal diet for those trying to lose weight. Whole grains are low in calories, therefore are beneficial in regards to weight loss. Moreover, you will feel full for longer without accumulating ÃƒÆ’Ã‚Â¢ÃƒÂ¢Ã¢â‚¬Å¡Ã‚Â¬Ãƒâ€¹Ã…â€œ’bad” cholesterol in your body.
4. Provides energy
Niacin, riboflavin, folate and thiamin play a role in metabolism, as they help in the production of energy from carbohydrates, fat and proteins. B vitamins also help improve function of the nervous system, thereby improve your overall health.
5. Production of red blood cells
B vitamin and folic acid (folate), help in the production of red blood cell. This improves distribution of blood and oxygen circulation throughout the body. Therefore, expectant women should consume whole grains including folate from supplements or fortified foods.
6. Treats anemia
Whole grains also contain traces of iron responsible for oxygen circulation and blood distribution in the body. Patient with anemia should consume foods high in Vitamin C or meats (heme-iron), to facilitate absorption of iron.
Excessive consumption of whole grains may cause bleaching, indigestion and heartburn. Moreover, patients with diabetes should not consume fiber-containing foods.