Proven Health Benefits of whole grains that you need know. Moreover, the whole grains contains properties beneficial for prevent and fight various diseases. Then, check the benefits of whole grains for health. Like to know what the benefits of whole grains are? Know the properties of whole grains: main benefits, nutrients, vitamins and origin. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains are important sources of many nutrients, including fibers, vitamins B (thiamine, riboflavin, niacin and folate) and minerals (iron, magnesium and selenium). Try to add flaxseeds and oats, which contain phytochemicals that are being studied for additional health benefits, for your balanced diet. whole grains of dietary fiber, as part of a general healthy diet, help lower blood cholesterol levels and may reduce the risk of heart disease. Fiber is important for healthy bowel function and helps reduce constipation. B vitamins help the body to release energy from proteins, fats and carbohydrates. Iron is used to carry oxygen in the blood. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium is important for a healthy immune system.
1. Benefits of whole grains They help digestion: whole grains also have other digestive benefits. Fiber content maintains regular bowel movements (studies have shown that people who eat more fiber need fewer laxatives). And they help ward off diverticulosis, the condition in which small pockets form on the wall of the colon, causing inflammation, constipation, diarrhea and pain. Fiber is responsible for much of the benefit, but whole grains also contain lactic acid, which promotes “good bacteria” in the large intestine. These organisms help digestion, promote better nutritional absorption and may even strengthen the body’s immune system.
2. Benefit of whole grains They can help lower cholesterol: whole grains not only help prevent your body from absorbing “bad” cholesterol, but can also lower triglycerides, which are the main contributors to heart disease. In fact, whole grains reduce the risk of heart disease in general. One study found that women who ate 2-3 servings of whole-grain products daily were 30 percent less likely to have a heart attack or die of heart disease compared to women who ate less than one serving a week. “Any form of whole grain – including whole wheat, oats, brown rice, barley, corn, quinoa, rye, buckwheat and millet – will provide health benefits to the heart,” says Cheung. “When it comes to oats, cutting steel is better than the instant.”
3. Benefit of whole grains They lower blood pressure: The benefits of whole heart grains do not stop with cholesterol and triglycerides. They also lower blood pressure, one of the most important risk factors for heart disease. One study found a 19% lower risk of hypertension among men who ate more than 7 servings of whole grains per week compared to those who ate one or less. A study on women also found a benefit. “Eating whole grains instead of refined grains substantially reduces blood cholesterol … triglycerides, blood pressure and insulin levels”
4. Benefits of whole grains They can help control weight: People who eat lots of whole grains are more likely to keep their weight under control and less likely to gain weight over time than those who eat refined grains. In one study, women who consumed most of the wheat germ, brown rice, dark bread, popcorn, and other whole grains had a 49% lower risk of “greater weight gain” over time compared to women who They preferred donuts and white bread. Over the course of 12 years, middle-aged men and women who ate a high-fiber diet gained 3.35 pounds less than those for refined products.
5. Benefit of whole grains They make you feel full: whole grains in a way can help you control your weight, making you feel fuller than refined grains such as crackers or white bread. “whole grains take longer to digest and have a satiating effect
6. Benefits of whole grains They help regulate blood sugar: One of the major benefits of whole grains is that, compared to refined grains, they help maintain glycemia in spiking, which can reduce your risk of type 2 diabetes, among other things. Women in one study who ate 2-3 servings of whole grains per day had a 30% lower risk of diabetes than women who ate little or no whole grains product.
7. Benefits of whole grains Some grains produce calcium: Although whole grains are generally not an abundant source of calcium, a grain – a form called common teff in Ethiopia – provides some calcium. A cup of cooked teff has about 123 milligrams of calcium, similar to a half cup of cooked spinach. Also look for calcium in broccoli, milk, yogurt and cheese and in juice and fortified cereals.
8. Benefit of whole grains Some grains offer vitamin C: As with calcium, whole grains are not your primary source of vitamin C, but you can get some of your recommended daily allowances from the whole grain known as amaranth. This grain, originally from Mexico and Peru, is also rich in other vitamins and minerals, including iron and packs many proteins, keeping you full for longer. As for other sources of vitamin C, carry melon, citrus fruits, broccoli and tomatoes.
9. Benefits of whole grains They are a good source of B vitamins: whole grains are rich in B vitamins, thiamine, riboflavin and niacin, all of which are involved in metabolism. Another vitamin B, folate (folic acid), helps the body to form red blood cells and is instrumental in preventing birth defects in babies. Whole grains may help, but women who are pregnant or thinking about getting pregnant need to take a multivitamin with 400 micrograms of folic acid per day.
10. Benefit of whole grains They deliver Essential minerals: Along with vitamins, whole grains are a great source of minerals that our bodies need to keep healthy. These include iron, which carries oxygen throughout the body and helps prevent anemia; Magnesium, which builds bones; and selenium that protects against oxidation. They also contain zinc, necessary to keep your immune system in the form of fighting.