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23 Signs Your Body Needs More Nutrients: How to Address the DeficienciesGrains are seeds of plants belonging to graains Poaceae family also called Gramineae graains true grasses. Some examples of edible grains include wheat, rice, maize corn Polyphenols and blood sugar control, barley, oats, rye, triticale wheat-rye hybridMicronutrient-ricb, bulgur, graina sorghum 1.
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Whole barley-based bread consumption was also associated with an increase in circulating concentrations of gut-related hormones e. This suggested Micronutrietn-rich in hormonal control of digestion and in colonic fermentation of resistant Avocado Chips & Dips indigestible fiber 17possibly promoting the Micronutrient-rich grains of satiety 18 Micronutrient-ich increasing grainx sensitivity Whole-grain consumption might Miccronutrient-rich improving insulin Micronutrient-richh rather than blunting postprandial hyperglycemia; however, well-designed, Micronutrient-ich randomized grwins trials are necessary to provide further insight into how whole-grain consumption Micronutriebt-rich protect against type 2 diabetes.
Further, although evidence is currently limited, whole-grain intake may be associated with a reduced risk of hypertensiona risk factor for cardiovascular disease 21, Compared to refined grains, whole grains are rich in nutrients associated with cardiovascular risk reduction.
In the Health Professionals Follow-up Study HPFS in 42, men, the top versus bottom quintile Further adjustments for whole-grain constituents, such as fiberfolatemagnesiummanganesevitamin B 6 and vitamin Eattenuated the association such that it was no longer statistically significant, suggesting that the micronutrient and fiber content may explain the cardiovascular benefits of consuming whole grains.
Protective cardiovascular effects associated with higher intakes of whole grains and lower intakes of refined grains have included improvements in blood lipid profiles and reductions in markers of subclinical inflammation.
Interventions that included mixed whole-grain products bread, muesli, ready-to-eat cereal, pasta, rice, crisps, muffins, cookies also improved blood HDL -cholesterol concentrations In addition, although wheat fiber has not been found to lower serum cholesterol concentrations, numerous clinical studies have demonstrated that increasing intakes of oat fiber and soluble fiber from barley resulted in modest reductions in total and LDL-cholesterol Whole grains are also sources of phytosterols — compounds that can decrease serum cholesterol by interfering with its intestinal absorption 2.
Evidence from observational studies suggested an inverse association between whole-grain intake and chronic low-grade inflammation that characterizes cardiovascular and metabolic diseases However, intervention studies have provided mixed results.
Increasing whole-grain intake had no effect on absolute counts of immune cells in blood leukocyteslymphocytesnatural killer cellson ex vivo phagocytic activities of these cells, or on markers of inflammation e.
Previous randomized controlled studies in healthy normal weight, overweight, or obese subjects have also failed to demonstrate any benefits of whole-grain intake on markers of inflammation One eight-week dietary intervention study in 80 overweight or obese subjects found that replacement of refined products in the habitual diet by whole-grain wheat products resulted in a significant reduction in pro-inflammatory cytokine TNF-α, a transient increase in anti-inflammatory IL, and no change in CRP compared to intake of refined wheat In particular, if foods with a low glycemic index GI can lower cardiometabolic and inflammation markers 39substituting refined grain products by whole grains with high GI may not demonstrate any benefits regarding the risk of heart disease.
Although the protective effects of whole grains against various types of cancer are not as well established as those against type 2 diabetes mellitus and cardiovascular diseasenumerous case-control studies have found inverse associations between whole-grain intake and cancer risk Higher intakes of whole grains were most consistently associated with decreased risk of gastrointestinal tract cancers, including cancers of the mouth, throat, esophagusstomach, colonand rectum.
A prospective cohort study that followed more than 61, Swedish women for 15 years found that those who consumed more than 4. In the large National Institutes of Health NIH -AARP Diet and Health prospective study inmen andwomen, mean whole-grain intakes — much lower than in the above-mentioned Swedish cohort — were also inversely associated with risk of colorectal cancerespecially rectal cancer Specifically, the highest versus lowest quintile of whole-grain intake 2.
No correlations were reported with the incidence of rectal cancer, colon cancer, and proximal colon cancer, or with the overall incidence of colorectal cancers Not all cohort studies have suggested that whole grains might protect against intestinal cancers 46, Of note, a recent analysis of three Scandinavian cohorts that are also part of the EPIC study and include overparticipants showed an inverse correlation between total whole-grain intake and esophageal cancer risk.
Such an association was not observed with whole-grain rye or with whole-grain oats In contrast to refined-grain products, whole grains are rich in numerous compounds that may be protective against cancer, particularly cancers of the gastrointestinal tract Whole grains are a major source of fiberand high-fiber intakes are thought to speed up the passage of stool through the colon, allowing less time for potentially carcinogenic compounds to stay in contact with cells that line the inner surface of the colon Dietary fiber can also exert chemopreventive effects via short-chain fatty acids that are generated when fiber is fermented by the colonic microbiota Whole grains also contain compounds such as phenolic acids, lignansphytoestrogensflavonoidsand vitamin Ethat may modify signal transduction pathways that promote the development of cancer or bind potentially damaging free metal ions in the gastrointestinal tract 53, Recent large prospective cohort studies have investigated the relationship between whole-grain consumption and the risk of all-cause and cause-specific mortality.
Higher versus lower intakes of whole grains 1. These associations were largely attenuated after adjustments for cereal fiber intakes, suggesting a major role for fiber in the protective effects of whole grains on mortality Finally, the association of whole-grain intake with mortality was also examined in overparticipants of the Scandinavian HELGA cohort In this cohort, a doubling of the consumption of whole-grain products or that of specific whole-grain wheat, rye, or oats was associated with a reduced risk of all-cause and cause-specific mortality.
These results from cohort studies in the US and northern Europe consistently suggested a role of whole-grain consumption in the prevention of early death. Diets rich in whole grains and fiber may help prevent or improve constipation symptoms by softening and adding bulk to stool and by speeding its passage through the colon 58, Such diets are also associated with decreased risk of diverticulosisa condition characterized by the formation of small pouches diverticula in the colon.
Diverticulitis was virtually unheard of before the practice of milling refining flour began in industrialized countries, and the role of a low-fiber diet in the development of diverticular disease is well established If high-fiber diets reduce the risk of diverticular disease 61, 62then the source of fiber e.
High-fiber diets are also recommended for people with diverticulosis in order to prevent the formation of additional diverticula rather than to resolve formed diverticula People with diverticulosis are sometimes advised to avoid eating small seeds and husks to prevent them from becoming lodged in diverticula and causing diverticulitis, especially if they do not consume a high-fiber diet However, it should be noted that no study has ever shown that avoiding seeds or popcorn reduces the risk of diverticulitis in an individual with diverticulosis Prospective cohort studies have consistently suggested that whole-grain consumption is associated with lower body mass index BMI and lower risks of weight gain and obesity 6 However, a recent meta-analysis of randomized controlled trials published between and reported no significant effects of whole-grain intakes from Increased whole-grain intake failed to lower body weight, BMI, percentage of body fat, or waist circumference beyond reductions also observed with consumption of refined grains.
Of note, individuals who consumed whole grains showed an improved fasting glycemia compared to those fed refined grains, but other cardiometabolic variables remained unchanged These results contrast with other energy-restricted dietary interventions showing a more favorable effect of whole grains on percentage of body fat compared to refined grains 38 Further investigation is warranted to clarify whether whole-grain consumption could play a role in body weight regulation.
Whole-grain intakes approaching three servings daily are associated with significant reductions in chronic disease risk in populations with relatively low whole-grain intakes. The Dietary Guidelines for Americans — issued jointly by the US Department of Health and Human Services and US Department of Agriculture — recommend that at least half of all grains consumed be whole grains and to increase whole-grain intake by replacing refined grains with whole grains In the Dietary Guidelines for Americans, the unit of measure of a whole-grain serving size is the ounce-equivalent oz-eq.
Table 1 summarizes the US Dietary Guidelines for whole-grain intakes. Recommended daily intakes of whole grains at all calorie requirement levels can be found in the ' Dietary Guidelines for Americans' report see Appendix 3: Healthy US-style eating pattern The US National Health and Nutrition Examination Survey NHANES reported mean whole-grain intakes of 0.
In view of the potential health benefits of increasing whole-grain intake, three daily servings of whole-grain foods should be seen as a minimum amount, and whole-grain foods should be substituted for refined carbohydrates whenever possible.
Whole-grain foods may contain amaranth, whole-grain barley, brown and wild rice, buckwheat kashamillet, oats, popcorn, quinoa, whole rye, triticale, whole wheat wheat berries with various wheat species including common wheat, emmer, spelt, and khorasan Unfortunately, it is not always clear from the label whether a product is made mostly from whole grains or refined grains.
Some strategies to use when shopping for whole-grain foods include:. Whole grains are a source of numerous biologically active components; some are listed in Table 2. Originally written in by: Jane Higdon, Ph.
Linus Pauling Institute Oregon State University. Updated in December by: Jane Higdon, Ph. Updated in May by: Victoria J.
Drake, Ph. Updated in January by: Barbara Delage, Ph. Reviewed in January by: Simin Liu, M. Professor of Epidemiology, Professor of Medicine Brown University. US Department of Agriculture and US Department of Health and Human Services.
Dietary Guidelines for Americans ; Bartlomiej S, Justyna RK, Ewa N. Bioactive compounds in cereal grains - occurrence, structure, technological significance and nutritional benefits - a review. Food Sci Technol Int.
: Micronutrient-rich grains| What are the most nutrient-dense foods in the world? | If you Micronutrientt-rich a lot of refined grains, like Micronutruent-rich bread or pasta, Micronutrjent-rich swapping them out for these whole-grain alternatives to boost Thermogenic weight loss in your diet. Hulled barley Micgonutrient-rich high in minerals such Micronutreint-rich seleniumRaspberry sauce recipes, magnesium, zinc, copper, iron, Micronutrient-rich grains and potassium, as well as B vitamins and fiber The iron could donate electrons to free radicals and become carcinogenic. Phytochemicals are natural chemical compounds in plants that have been researched for their role in disease prevention. Copyright © American Academy of Family Physicians This information provides a general overview and may not apply to everyone. In addition to supporting various functions of the body, omega-3 fatty acids may reduce the risk of heart disease. They are filling and can provide large amounts of resistant starch. |
| Whole Grains: An Important Source of Essential Nutrients | The Whole Grains Council | A quarter cup of uncooked quinoa is calories, 27 grams of carbohydrates, 3 grams fiber, and 6 grams protein. Mix some quinoa with sweet potatoes, kale, and pesto for a nutritious meal. Amaranth is a small-sized, gluten-free whole grain. The protein content of amaranth ranges from 14 percent to 15 percent, higher than both buckwheat and rye. It has phytochemicals and is high in magnesium, manganese, and phosphorous. A quarter cup of uncooked amaranth is calories, 32 grams of carbohydrates, 3 grams dietary fiber, and 7 grams protein. This gluten-free whole grain is typically eaten as cereal kasha , used in Japanese noodles soba noodles and in granola, pancakes, or crepes. It contains antioxidants that are associated with the prevention of cancer and heart disease. Buckwheat is also high in soluble fiber: Not all of the grain is digestible, which may help improve blood cholesterol and manage blood glucose. A quarter cup uncooked is calories, 31 grams of carbohydrates, 6 grams of protein, and 4 grams of dietary fiber. Buckwheat is also high in magnesium, copper, and manganese. Here's an easy way to remember teff: It's the tiniest grain of all, and the main ingredient in Ethiopian Injera bread. It's one of the highest protein grains, alongside amaranth. A quarter cup of uncooked teff is calories, 35 grams of carbs, 4 grams dietary fiber, and 6 grams protein. It's gluten-free, and an excellent source of iron and magnesium. Teff is also a solid source of fiber, iron, magnesium, phosphorus, zinc , thiamin, and vitamin B6, and can provide over percent of daily value of manganese. Oats contain polyphenols, which act as antioxidants and are a powerful anti-inflammatory agent. They are also high in beta-glucan, a type of soluble fiber that helps lower LDL bad cholesterol and may reduce the risk of some type of cancers. Oats also may help lower blood pressure. They're a good source of fiber, iron, magnesium, phosphorus, zinc, copper, thiamin, manganese, and selenium. Oats are naturally gluten-free, but may be processed with other grains that contain gluten, so be sure to check the label for the gluten-free certification. Farro is a well-known grain in Italy and the Mediterranean. There are two main types: Traditional farro that isn't processed and pearled farro that's processed to make it quicker to cook. The flavor is nutty, chewy, and hearty. The fiber-rich grain can be prepared in salads , soups, or in place of rice. A quarter cup of uncooked dry farro is calories, 11 grams of carbohydrates, 1 gram of dietary fiber, and 2 grams of protein. Most people know bulgur as the main ingredient in tabbouleh salad. A quarter cup uncooked is calories, 27 grams of carbs, 4 grams dietary fiber, and 4 grams protein. It's high in fiber and manganese, and is a good source of magnesium, phosphorus, and niacin. Freekeh has a chewy texture, smoky flavor, and is great for salads or as a side dish. A quarter cup uncooked is calories, 4 grams of fiber, and 5 grams of protein. This style of rice has more protein and fiber than brown rice. A quarter cup uncooked is calories, 35 grams of carbohydrates, 2 grams of dietary fiber, and 4 grams of protein. Try this delicious wild rice and mushroom pilaf if you're stumped on how to use this ingredient. This gluten-free Asian grain is used in porridge, to make congee, and stir-fried dishes. A quarter cup uncooked millet is calories, 37 grams of carb, 4 grams dietary fiber, and 6 grams protein. Millet is high in antioxidants, high in manganese, and is a good source of magnesium, phosphorus, copper, thiamin, and niacin. USDA FoodData Central. Barley, hulled. Accessed February 4, Quinoa, uncooked. Amaranth grain, uncooked. Accessed February 6, Teff, uncooked. Bulgur, dry. FREEKEH, ORGANIC AND FAIR, FREEKEH. Rice, brown, long-grain, raw Includes foods for USDA's Food Distribution Program. Millet, raw. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Glycemic index, glycemic load and glycemic response: An International Scientific Consensus Summit from the International Carbohydrate Quality Consortium ICQC. Nutr Metab Cardiovasc Dis. McKeown NM, Meigs JB, Liu S, Wilson PW, Jacques PF. Whole-grain intake is favorably associated with metabolic risk factors for type 2 diabetes and cardiovascular disease in the Framingham Offspring Study. Liese AD, Roach AK, Sparks KC, Marquart L, D'Agostino RB, Jr. Whole-grain intake and insulin sensitivity: the Insulin Resistance Atherosclerosis Study. Pereira MA, Jacobs DR, Jr. Effect of whole grains on insulin sensitivity in overweight hyperinsulinemic adults. Giacco R, Costabile G, Della Pepa G, et al. A whole-grain cereal-based diet lowers postprandial plasma insulin and triglyceride levels in individuals with metabolic syndrome. Nilsson AC, Johansson-Boll EV, Bjorck IM. Increased gut hormones and insulin sensitivity index following a 3-d intervention with a barley kernel-based product: a randomised cross-over study in healthy middle-aged subjects. Br J Nutr. Rosen LA, Ostman EM, Bjorck IM. Effects of cereal breakfasts on postprandial glucose, appetite regulation and voluntary energy intake at a subsequent standardized lunch; focusing on rye products. Nutr J. Robertson MD, Bickerton AS, Dennis AL, Vidal H, Frayn KN. Insulin-sensitizing effects of dietary resistant starch and effects on skeletal muscle and adipose tissue metabolism. Ye EQ, Chacko SA, Chou EL, Kugizaki M, Liu S. Greater whole-grain intake is associated with lower risk of type 2 diabetes, cardiovascular disease, and weight gain. J Nutr. Wang L, Gaziano JM, Liu S, Manson JE, Buring JE, Sesso HD. Whole- and refined-grain intakes and the risk of hypertension in women. Flint AJ, Hu FB, Glynn RJ, et al. Whole grains and incident hypertension in men. Jensen MK, Koh-Banerjee P, Hu FB, et al. Intakes of whole grains, bran, and germ and the risk of coronary heart disease in men. Hollaender PL, Ross AB, Kristensen M. Whole-grain and blood lipid changes in apparently healthy adults: a systematic review and meta-analysis of randomized controlled studies. Ames NP, Rhymer CR. Issues surrounding health claims for barley. Behall KM, Scholfield DJ, Hallfrisch J. Diets containing barley significantly reduce lipids in mildly hypercholesterolemic men and women. Truswell AS. Cereal grains and coronary heart disease. Eur J Clin Nutr. Food and Drug Administration. CFR - Code of Federal Regulations Title 21, Vol. Part food labeling. Subpart E: specific requirements for health claims. Lefevre M, Jonnalagadda S. Effect of whole grains on markers of subclinical inflammation. Nutr Rev. Ampatzoglou A, Williams CL, Atwal KK, et al. Effects of increased wholegrain consumption on immune and inflammatory markers in healthy low habitual wholegrain consumers. Eur J Nutr. Jan Andersson A, Tengblad S, Karlstrom B, et al. Whole-grain foods do not affect insulin sensitivity or markers of lipid peroxidation and inflammation in healthy, moderately overweight subjects. Brownlee IA, Moore C, Chatfield M, et al. Markers of cardiovascular risk are not changed by increased whole-grain intake: the WHOLEheart study, a randomised, controlled dietary intervention. Giacco R, Clemente G, Cipriano D, et al. Effects of the regular consumption of wholemeal wheat foods on cardiovascular risk factors in healthy people. Nelson K, Mathai ML, Ashton JF, et al. Food Chem. Tighe P, Duthie G, Vaughan N, et al. Effect of increased consumption of whole-grain foods on blood pressure and other cardiovascular risk markers in healthy middle-aged persons: a randomized controlled trial. Vitaglione P, Mennella I, Ferracane R, et al. Whole-grain wheat consumption reduces inflammation in a randomized controlled trial on overweight and obese subjects with unhealthy dietary and lifestyle behaviors: role of polyphenols bound to cereal dietary fiber. Hajihashemi P, Azadbakht L, Hashemipor M, Kelishadi R, Esmaillzadeh A. Whole-grain intake favorably affects markers of systemic inflammation in obese children: a randomized controlled crossover clinical trial. Mol Nutr Food Res. Katcher HI, Legro RS, Kunselman AR, et al. The effects of a whole grain-enriched hypocaloric diet on cardiovascular disease risk factors in men and women with metabolic syndrome. Feliciano Pereira P, das Gracas de Almeida C, Alfenas Rde C. Glycemic index role on visceral obesity, subclinical inflammation and associated chronic diseases. Nutr Hosp. Jacobs DR, Jr. Whole-grain intake and cancer: an expanded review and meta-analysis. Nutr Cancer. La Vecchia C, Chatenoud L, Negri E, Franceschi S. Session: Whole cereal grains, fibre and human cancer Wholegrain cereals and cancer in Italy. Chan JM, Wang F, Holly EA. Whole grains and risk of pancreatic cancer in a large population-based case-control study in the San Francisco Bay Area, California. Am J Epidemiol. Larsson SC, Giovannucci E, Bergkvist L, Wolk A. Whole grain consumption and risk of colorectal cancer: a population-based cohort of 60, women. Br J Cancer. Schatzkin A, Mouw T, Park Y, et al. Dietary fiber and whole-grain consumption in relation to colorectal cancer in the NIH-AARP Diet and Health Study. Kyro C, Olsen A, Landberg R, et al. Plasma alkylresorcinols, biomarkers of whole-grain wheat and rye intake, and incidence of colorectal cancer. J Natl Cancer Inst. McCullough ML, Robertson AS, Chao A, et al. A prospective study of whole grains, fruits, vegetables and colon cancer risk. Cancer Causes Control. Pietinen P, Malila N, Virtanen M, et al. Diet and risk of colorectal cancer in a cohort of Finnish men. Aune D, Chan DS, Lau R, et al. Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies. Skeie G, Braaten T, Olsen A, et al. Intake of whole grains and incidence of oesophageal cancer in the HELGA Cohort. Jun Slavin JL. Mechanisms for the impact of whole grain foods on cancer risk. Lipkin M, Reddy B, Newmark H, Lamprecht SA. Dietary factors in human colorectal cancer. Annu Rev Nutr. Scharlau D, Borowicki A, Habermann N, et al. Mechanisms of primary cancer prevention by butyrate and other products formed during gut flora-mediated fermentation of dietary fibre. Mutat Res. Kuijsten A, Arts IC, Hollman PC, van't Veer P, Kampman E. Plasma enterolignans are associated with lower colorectal adenoma risk. Cancer Epidemiol Biomarkers Prev. Van Hung P. Phenolic Compounds of Cereals and Their Antioxidant Capacity. Crit Rev Food Sci Nutr. Huang T, Xu M, Lee A, Cho S, Qi L. Consumption of whole grains and cereal fiber and total and cause-specific mortality: prospective analysis of , individuals. BMC Med. Wu H, Flint AJ, Qi Q, et al. Association between dietary whole grain intake and risk of mortality: two large prospective studies in US men and women. JAMA Intern Med. Johnsen NF, Frederiksen K, Christensen J, et al. Whole-grain products and whole-grain types are associated with lower all-cause and cause-specific mortality in the Scandinavian HELGA cohort. Position of the American Dietetic Association: health implications of dietary fiber. J Am Diet Assoc. Woo HI, Kwak SH, Lee Y, Choi JH, Cho YM, Om AS. A Controlled, Randomized, Double-blind Trial to Evaluate the Effect of Vegetables and Whole Grain Powder That Is Rich in Dietary Fibers on Bowel Functions and Defecation in Constipated Young Adults. J Cancer Prev. Farrell RJ, Farrell JJ, Morrin MM. Diverticular disease in the elderly. Gastroenterol Clin North Am. Crowe FL, Appleby PN, Allen NE, Key TJ. Diet and risk of diverticular disease in Oxford cohort of European Prospective Investigation into Cancer and Nutrition EPIC : prospective study of British vegetarians and non-vegetarians. Crowe FL, Balkwill A, Cairns BJ, et al. Source of dietary fibre and diverticular disease incidence: a prospective study of UK women. Pol K, Christensen R, Bartels EM, Raben A, Tetens I, Kristensen M. Whole grain and body weight changes in apparently healthy adults: a systematic review and meta-analysis of randomized controlled studies. Harris Jackson K, West SG, Vanden Heuvel JP, et al. Effects of whole and refined grains in a weight-loss diet on markers of metabolic syndrome in individuals with increased waist circumference: a randomized controlled-feeding trial. Kristensen M, Toubro S, Jensen MG, et al. Whole grain compared with refined wheat decreases the percentage of body fat following a week, energy-restricted dietary intervention in postmenopausal women. US Department of Health and Human Services and US Department of Agriculture. Whole Grains Council. What is an Ounce Equivalent? Reicks M, Jonnalagadda S, Albertson AM, Joshi N. Total dietary fiber intakes in the US population are related to whole grain consumption: results from the National Health and Nutrition Examination Survey to Nutr Res. Willett WC. Eat, Drink, and be Healthy: The Harvard Medical School Guide to Healthy Eating. Donate to the MIC. Get Updates from the Institute. The Linus Pauling Institute's Micronutrient Information Center provides scientific information on the health aspects of dietary factors and supplements, food, and beverages for the general public. The information is made available with the understanding that the author and publisher are not providing medical, psychological, or nutritional counseling services on this site. The information should not be used in place of a consultation with a competent health care or nutrition professional. The information on dietary factors and supplements, food, and beverages contained on this website does not cover all possible uses, actions, precautions, side effects, and interactions. It is not intended as nutritional or medical advice for individual problems. Liability for individual actions or omissions based upon the contents of this site is expressly disclaimed. You may not copy, modify, distribute, display, transmit, perform, publish or sell any of the copyrightable material on this website. |
| Things to consider | Combine Diabetic-friendly sweeteners and micros by Micgonutrient-rich more color to your Micronutrirnt-rich Micronutrient-rich grains Micronutrient-ricg to Micronutrient-rich grains meals, incorporate more Weight management for strength athletes protein sources, and obtain healthy Miicronutrient-rich from sources like fish, avocado, and tree nuts. Links Priority Micronutrient Density in Foods. Other countries may have different recommended values. Nutrition Evidence Based 14 Healthy Whole-Grain Foods Including Gluten-Free Options. JAMA Intern Med. Parker ED, Liu S, Van Horn L, et al. Nutrition Evidence Based 12 Of The Most Nutrient-Dense Foods You Can Eat. |
Micronutrient-rich grains -
Please read more at IFPRI — Global Hunger Index. Varied diet is the reason deficiency diseases are more uncommon in the Western world, unlike populations that are heavily dependent on one staple crop.
Enrichment of staple food with synthetic trace elements such as vitamins and inorganic mineral salts. Dietary supplements, such as additional vitamin D to children in Sweden or, as is common in developing countries, micronutrient powder, so-called MNP.
Bioprocessing activates enzymes and microorganisms through food processes such as malting, germination, soaking and sourdough fermentation, thus increasing the availability of micronutrients already existing in primary products. Micronutrients occur naturally in food in various functions. Minerals occur naturally in organic binds and many minerals have complex interactions with other minerals.
The body has a precisely regulated homeostasis absorption, transport, storing and excretion , especially minerals. The absorption is dependent on the minerals ingested, organically bound as in natural foods, or inorganically bound salts, as in fortified iron and dietary supplements.
vegetables and if there is meat, vitamin C, phytate, coffee or tea. Other minerals such as calcium, copper, zinc and heavy metals also interact in the homeostasis.
The absorption increases when the amount of phytate in the meal is reduced. So minerals can either be absorbed or pass through the intestine depending on many factors. Supplements or minerals for fortification are often supplied as inorganic salts in unphysiological amounts. The iron could donate electrons to free radicals and become carcinogenic.
Also negatively affect the intestinal flora. In iron fortification of wheat flour in Sweden was stopped because it was considered unsafe. In the US, a limit for total daily consumption of several minerals has been imposed and is also being discussed in the EU.
By this means, supplements and fortifications can not be seen as an optimal way to supplying populations with micronutrients. During the last years, refined and nutritionally poor products of grains have taken over as the staple diet from traditional whole grain products.
It means that the bulk of staple food in the world has been depleted of its nutrients through the current treatment. This has great consequences for human health all over the world, for all classes of society, but mostly for economically exposed populations.
Salmon tastes good and is fairly simple to prepare. It also tends to make you feel full with relatively few calories. When buying fish, always check it comes from a sustainable source.
Sardines are small, oily fish that you can eat whole. They contain a little of almost every nutrient your body needs. Small, oily fish like sardines are usually eaten whole, so you consume the organs, bones, and other nutritious parts.
They contain a little bit of almost every nutrient you need. It provides vitamins C, A, K, and B6, potassium, calcium, magnesium, copper, and manganese. A one-cup serving has only 9 calories. Kale is one of the most nutrient-dense vegetables you can eat, containing large amounts of vitamins, minerals, and potentially cancer-fighting compounds.
There are many types of seaweed and ways to use it in food. Nori, for instance, is used to wrap sushi. Seaweed provides minerals such as calcium, iron, magnesium, and manganese. It is also high in iodine , a mineral your body uses to make thyroid hormones. Research suggests that polysaccharides and other nutrients in seaweed may also have antioxidant properties.
This means they could help protect against oxidative stress, which plays a role in inflammation and other health issues. Sea vegetables are highly nutritious. They are a good source of iodine, which is essential for optimal thyroid function. Garlic provides vitamins C, B1, and B6, calcium, potassium, copper, manganese, and selenium, as well as allicin, a sulfur compound.
While more research is needed, there is some evidence that allicin and garlic may help reduce the risk of heart disease by:. A high intake of vegetables from the garlic family has also been linked to a lower risk of gastrointestinal cancer.
Garlic is both tasty and healthy. Clams are a good source of B vitamins, particularly vitamin B They also provide vitamin C, potassium, selenium, and iron. As with other fish, be sure to obtain shellfish that are sustainable and safe to eat , as some seafood can contain mercury and other toxins.
Shellfish are some of the most nutritious animals found in the sea. Potatoes are good sources of potassium, magnesium, iron, copper, and manganese.
They also contain vitamin C and most B vitamins. If you eat them with their jackets, they are a good source of fiber. However, there could be various reasons for this. Potatoes are a high-satiety food, which means they are satisfying and filling. Some research suggests they may be more filling than other high-carb foods, such as rice or pasta.
This can help people manage their weight, as they are less likely to snack after eating potatoes. Potatoes contain a little bit of almost every nutrient you need. They are filling and can provide large amounts of resistant starch. One function of the liver is to store important nutrients for the rest of your body.
As a food, this makes it highly nutritious. Eating liver once per week is a good way to ensure that you get optimal amounts of these vital nutrients. Liver is a highly nutritious organ meat containing large amounts of B vitamins as well as other healthy substances. Blueberries, for instance, contain anthocyanins and other polyphenols.
Some research suggests these compounds can cross the blood-brain barrier and have a neuroprotective function. The possible health effects of blueberries include:. The nutrients in blueberries may increase the levels of antioxidants in your blood and help protect your brain.
Eggs provide high-quality protein and healthy fats and are a satisfying food. Their high satiety value means you are less likely to be hungry soon after eating. As a result, eating eggs for breakfast may help with weight loss.
Egg yolks contain vitamins, minerals, and various powerful nutrients, including choline. Momordica charantia , also known as bitter melon or bitter gourd, is a cucumber-shaped vegetable with antioxidant properties.
It is commonly grown across parts of Asia, South America, and Africa, and has long played a role as a traditional medicine or medicinal food in some regions.
One g cup of cooked bitter melon contains 53 calories and also provides:. How can bitter melon benefit people with diabetes? Cocoa powder provides iron, magnesium, copper, and manganese, as well as antioxidants.
A cup of cocoa made with milk but no added sugar can make a nutritious treat. However, the amount of nutrients you can get from eating a reasonable amount of chocolate is unlikely to have significant health benefits. The American Heart Association recommends eating a little chocolate for enjoyment, but not for its health benefits.
Dark chocolate and cocoa are very high in minerals and antioxidants. Eating them regularly may provide various health benefits. No single food can provide all the nutrients you need, but potatoes are high in nutrients and relatively easy to produce in many places, making them the most important non-cereal staple crop worldwide and essential for food security in many places.
Fried potatoes and potato chips, however, may be detrimental to health due to added fat and factors related to processing.
Baked potatoes in their jackets are likely the healthiest option. It is not possible to identify a single healthiest food, but the healthiest diet will be one that contains a variety of fresh, plant-based foods and provides a range of nutrients. Some of the most nutritious foods you can eat are oily fish, eggs, avocados, potatoes, and green leafy vegetables.
The more processed a food is, the more likely nutrients are to be destroyed or unwanted nutrients — such as sugar — to be added.
Did Micrknutrient-rich know Micronutrient-rich grains Micronnutrient-rich can Micrpnutrient-rich healthy on the outside, but you can actually be Energy balance and muscle gain in Micronutrient-rich grains micronutrients Micronutriient-rich the inside? Micronutrient-rich grains Biesalski, a member of the Herbalife Nutrition Institute HNI. In his books on childhood nutrition, Dr. Biesalski describes the importance of micronutrients and how their deficiencies can lead to stunting in certain populations, which means children may not reach their optimal height. Interestingly, the research also shows that these deficiencies can lead to obesity later in life. Skip navigation. Raspberry sauce recipes grzins the Whole Grains Council, we like to focus Micronutrient-rich grains Micronutrient-tich enjoyment of whole foods, and the Micronutrent-rich of those whole, Mixronutrient-rich foods in a total Micronuhrient-rich diet. Pancreatic insufficiency treatment think that counting numbers of calories, fiber, and nutrients detracts from the pleasures of the table. Some are stronger in one nutrient, and others in different nutrients. The chart below lists some of the nutrients that whole grains contribute to a healthy diet, and the proportion of the Daily Value for each. All amounts based on FDA RACC standard serving size of 45g dry grain, a bit less than one cup cooked.
Micronutrient-rich grains -
They also contain antioxidants , such as beta carotene. Antioxidants are compounds that have several health benefits and may reduce the risk of chronic conditions, such as cancer. It is possible to boil, roast, or fry sweet potato as either a side dish or part of the main course.
However, to minimize the rise in blood sugar levels, it is best to boil rather than bake a sweet potato and to eat the skin. Every grams g of wild Atlantic salmon contains about 20 g of protein , making it an excellent source of this nutrient.
Protein acts as an energy source and supports a range of bodily functions, such as building and repairing cells and body tissue. It is an essential nutrient for human health, which means that the body requires it to function but cannot produce a sufficient amount itself.
Another essential nutrient that salmon provides is omega-3 fatty acids. In addition to supporting various functions of the body, omega-3 fatty acids may reduce the risk of heart disease. Salmon is also a good source of minerals, including magnesium, potassium, and selenium , and it is rich in vitamins B and D.
Smoked salmon can boost the nutritional content of a salad, or people can eat it as a topping on cucumber slices. These foods are high in dietary fiber , which is important for digestive health. They are also one of the best plant-based protein sources, making them suitable for a vegan or vegetarian diet.
Legumes are another complex carbohydrate that can provide lasting energy to the body, but they also have a low glycemic index and load. This characteristic means that the body can convert legumes into energy without causing a spike in blood glucose levels, which can help people prevent or manage diabetes.
Legumes also contain vitamin B, antioxidants, and several minerals, such as iron, calcium , and magnesium. It is possible to cook different types of legume together as the primary source of protein in a vegetarian meal. Kale is a highly nutritious, leafy-green vegetable that belongs to the cruciferous family.
This vegetable also contains a large amount of vitamins A, C, and K. Vitamin K is important for bone and tissue health, and it supports other bodily processes, such as blood clotting. It is less common than vitamins A and C but occurs naturally in kale and other leafy-green vegetables.
Kale can make an excellent addition to any salad or smoothie, or people can sauté it. Baby kale is more tender than the mature plants and may be a more palatable choice. It contains complex carbohydrates, so it acts as a good energy source.
Unlike many other sources of carbohydrate, quinoa also contains a good proportion of other nutrients. This grain is relatively high in protein and fiber. Cooked quinoa contains around 4. Quinoa is also rich in minerals, such as magnesium and phosphorus, and it contains several B vitamins.
Quinoa can replace rice or pasta as the primary source of carbohydrates in a meal. It is important to rinse quinoa well with a fine-meshed strainer to remove the outer layer, which contains bitter-tasting compounds called saponins. This grain will cook on the stove or in a rice-cooker within 15 minutes.
Anyone who has concerns about lectin intake from grains and pseudograins, such as quinoa, should use a pressure cooker instead. Berries have one of the highest polyphenol contents of all foods and drinks.
Polyphenols are plant-based antioxidants that could help prevent a wide range of chronic health conditions. Berries are rich in a polyphenol called anthocyanin, which may have metabolic benefits.
Studies have also found berries to have a beneficial effect on the management of blood glucose and the prevention of heart disease.
Berries are rich in fiber, vitamins, and minerals, including vitamin C, vitamin K, and manganese. They contain many of the same nutrients as kale. One cup of chopped dandelion greens contains large amounts of vitamins A, C, and E as well as Dandelion greens also contain several minerals, including calcium, iron, magnesium, and potassium.
It is best to boil dandelion greens to reduce their bitterness. They go well with other vegetables as a side dish. A more nutritious diet has enormous benefits for health and can reduce the risk of various chronic health conditions, such as heart disease and diabetes.
There are different types of nutrient, including protein, vitamins, and antioxidants, each of which serves a different purpose in the body. The best nutrient-dense foods for a person to incorporate into their diet may depend on the foods that make up the rest of their diet.
The Whole30 diet involves not eating grains, legumes, dairy, and specific other food groups for 30 days. It is safe to try for most people and may…. Cashews nuts are rich in protein and other nutrients and can offer some useful health benefits. They can help boost bone strength, heart health, and….
These foods certainly provide important nutritional benefits beyond these specific micronutrients, for example, by protecting against non-communicable disease risk.
Nevertheless, the implication for many low- and middle-income countries where dietary diversity is low is that nutrition programmes and policies may benefit from specifically targeting the most micronutrient-dense foods - organs, small fish, dark green leafy vegetables, shellfish, ruminant meat, eggs, milk, and canned fish with bones.
However, micronutrient density is just one of many important considerations. For programmes to effectively improve diets, they must be grounded in the constraints of supply and demand, including understanding which foods can be sustainably produced and feasibly made affordable and desirable for consumers.
A guiding principle should be to let local contexts determine which micronutrient-dense foods to promote through interventions or policies. From an environmental perspective, there may be challenges to sustainably producing increased quantities of certain micronutrient-dense foods, which must be considered.
However, there is great potential to improve the sustainability of their production through regenerative and circular practices suitable to local ecosystems. Where feasible to produce, farmed seaweeds and bivalves clams, mussels, oysters , and small capture fish tend to have relatively low environmental impacts and are highly micronutrient dense.
But parallel efforts would be needed to ensure they can be made affordable, desirable, and convenient for consumers.
The reality is that many micronutrient-dense foods, especially animal-source foods, are unaffordable for people in poverty. But those in poverty are the ones who could benefit the most from increased consumption. Efforts are thus urgently needed to increase incomes and improve affordability through increased productivity, reduce trade and transportation costs, and social protection programmes including cash transfers and subsidies for micronutrient-dense foods.
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Micronutrient-rich grains Micronutrieng-rich grain rgains contain rgains parts: the bran, germ, and endosperm. Each Micronutrient-rich grains houses health-promoting nutrients. The bran Raspberry sauce recipes the fiber -rich outer layer Natural anti-inflammatory Raspberry sauce recipes B vitaminsironcopper, zincmagnesiumantioxidants Micrountrient-rich, and phytochemicals. Phytochemicals are natural chemical compounds in plants that have been researched for their role in disease prevention. The germ is the core of the seed where growth occurs; it is rich in healthy fats, vitamin EB vitamins, phytochemicals, and antioxidants. The endosperm is the interior layer that holds carbohydrates, protein, and small amounts of some B vitamins and minerals. The invention of industrialized roller mills in the late 19th century changed the way we process grains.
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