Corn was first recognized as a valuable food crop in prehistoric Mexico. Due to containing high levels of resistant starch, which act like dietary fiber. Corn is particularly beneficial to the digestive system and also has a low glycemic index (G.I).
Corn kernels are composed of 76% water, 19% carbohydrates, 3% protein, and 1% fat. Resulting in a good source of the B vitamins, thiamine, niacin, pantothenic acid and folate. Which also supply dietary fiber alongside essential minerals such as, magnesium and phosphorus.
Oats are considered a health promoting food due to the rich content of several essential nutrients. That provide an excellent source of protein and dietary fiber. Alongside several B vitamins and numerous dietary minerals, especially manganese.
Oats are 66% carbohydrates, including; 11% dietary fiber and 4% beta glucans, 7% fat and 17% protein. The established property of the cholesterol-lowering effects has led to acceptance of oats as a wide-scale health food.
Millet is rich in soluble fiber, which is a widely recognized aid to digestion. Whilst also providing cholesterol-lowering properties.
Millet contain 60-70% carbohydrates, 7-11% proteins, 1.5-5% fat, and 2-7% crude fiber and are also rich in vitamins and minerals. They are excellent source of vitamin B, magnesium, and antioxidants. Millet is also a good source of other dietary minerals like manganese, phosphorus and iron
Maize is one of the world’s most popular cereal grains. It’s the seed of a plant in the grass family, native to Central America but grown in countless varieties worldwide. Whole-grain corn is as healthy as any cereal grain, as it’s rich in fiber and many vitamins, minerals, and antioxidants.
Maize has various health benefits. The B-complex vitamins in maize are good for skin, hair, heart, brain, and proper digestion. The presence of vitamins A, C, and K together with beta-carotene and selenium helps to improve the functioning of the thyroid gland and immune system.
Chickpeas are also commonly known as garbanzo beans, which are particularly high in fiber. The iron, phosphate, calcium, magnesium, manganese, zinc, and vitamin K in chickpeas all contribute to building and maintaining bone structure and strength.
Chickpeas contain significant amounts of fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease. Besides being an excellent vegan and gluten-free source of protein and fiber, chickpeas also contain exceptional levels of iron, vitamin B-6, and magnesium.
Buckwheat is a highly nutritious whole grain that many people consider to be a super-food. Among its health benefits, buckwheat may improve heart health, promote weight loss, and help manage diabetes. Buckwheat is a good source of protein, fiber, and energy.
Buckwheat is a wheat crop that grows throughout the United States. It is a pseudo-cereal as it shares many similar properties to cereals but does not come from grass as most other cereals do.
Brown rice is exceptionally high in manganese. This little-known mineral is vital for many important processes in the body, such as bone development, wound healing, muscle contraction metabolism, nerve function and blood sugar regulation.
Brown rice is an unrefined, unpolished whole grain produced by removing the surrounding hull of the rice kernel. Its grain retains its nutrient-dense bran and germ layer. Brown rice chewier as compared with white rice and has a nutty flavor.
Sorghum is a gluten-free cereal, usually consumed in the form of bread made from the grain flour. Sorghum is consumed in various forms around the world like baked bread, porridge, tortillas, couscous, gruel, steam-cooked products, alcoholic, and non-alcoholic beverages.
The starches and sugars found in sorghum are released more slowly than in other cereals, resulting in health benefits for diabetics. Sorghum is a rich source of B-complex vitamins. Other fat-soluble vitamins, namely D, E, and K, have also been found in sorghum grain.
Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. Whilst also helping to prevent heart disease by reducing high blood pressure and diabetes.
Quinoa contains Iron, Lysine and is rich in magnesium. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells.
Yellow Peas are an excellent source of molybdenum. Due to high levels of calcium, magnesium, manganese, zinc, copper, iron and potassium, B vitamins and folic acid. alongside being low in fat, high in soluble fiber yellow peas help balance blood sugar levels while providing steady, slow-burning energy.
Yellow pea are unlike some other plant proteins, such as rice or beans. Yellow Peas are a complete protein, containing all nine essential amino acids. Yellow Peas a member of the pulse family, along with dried beans, lentils and chickpeas.
The health benefits of Teff grain include its ability to help with weight loss, increase, reduce menstrual issues in females and improve bone health. Alongside, support proper growth and development, boost the immune system and aid people with Celiac disease. Teff also helps manage diabetic symptoms, optimize digestion, and increase heart health.
The most common use of Teff is making flour and bread, but it can basically be used in the same way as any other cereal grain. Teff is a high-fiber super-food and a strong source of protein, manganese, iron and calcium.
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