1. Nutritious and high in fibre

  • Fiber. Most of the fibre in whole grains comes from the bran.
  • Vitamins. B vitamins, such as niacin,thiamine, and folate, are especially abundant in whole grains.
  • Minerals. They also have significant mineral content, including zinc, iron, magnesium, and manganese.
  • Protein. Several grammes of protein are present in each serving of whole grains.
  • Antioxidants. Whole grains include several anti-oxidants. These include lignans, ferulic acid, phytic acid, and sulphur compounds.
  • Plant compounds. Numerous plant components that are found in whole grains contribute to disease prevention. These consist of sterols, stanols, and polyphenols.


2. Obesity can be avoided.

  • Consuming foods high in fibre can help you feel fuller and reduce overeating. This is one of the reasons why high-fiber diets are suggested for weight loss.
  • Research suggests that whole grains and products made from them may reduce your risk of obesity because they are more filling than refined grains.
  • In fact, eating three servings of whole grains per day was associated with a lower body mass index (BMI) and less belly fat.


3. Assist digestion.

  • Whole grain fibre can promote healthy digestion in a number of ways.
  • First, fibre reduces your risk of constipation and helps give stools volume.
  • Second, some cereal fibres function as prebiotics. This means they aid in nourishing the good bacteria in your stomach, which are crucial for maintaining digestive health.

4. It's been linked to a lower chance of dying young.

  • Your likelihood of dying young also decreases as your risk of chronic disease does.
  • Consuming whole grains actually reduced the risk of passing away from heart disease as well as from any other reason (28Trusted Source).
  • Data from two sizable cohort studies, after adjusting for additional variables like smoking, body weight, and general eating habits that may have an impact on death rates.
  • A 5% lower risk of death was associated with each 1-ounce (28-gram) serving of whole grains.


5. Chronic inflammation should be reduced.

  • Many chronic diseases are triggered by inflammation.
  • Whole grains may help to reduce inflammation, according to some evidence.
  • Women who consumed the most whole grains had the lowest risk of dying from chronic conditions related to inflammation.
  • Additionally, a recent study found that people with unhealthy diets who switched from refined to whole wheat products experienced a decrease in inflammatory markers.
  • Public health advice suggests switching to whole grains instead of the majority of refined grains.



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  1. Protein - Essential for growth and development which helps build and repair body tissues
  2. Calcium - As an aid in the development of strong bines and teeth
  3. Magnesium - Promotes calcium adsorption and retention
  4. Vitamin B1,B2,B3 - Require for release of energy from protein, fat and carbohydrate
  5. Vitamin B12 - Require for red blood cell production

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