Regularly including grains in daily meals will help to keep you healthy. Grains aid in maintaining fitness and provide important vitamins and minerals, as well as necessary complex carbohydrates, according to MayoClinic.com. Whole grains such as wheat seed are especially healthful and provide nutrients as well as fiber.
Background
Also known as cereals, "grains are the seeds of grasses" that are commonly harvested and produced for foods, according to MayoClinic.com. Grains of all kinds make up the majority of most diets and were always an important staple for human survival throughout history. Due to their significance in helping to nourish and establish societies, grains are often referred to as the "staff of life," according to MayoClinic.com. Whole wheat is one of the most popular types of whole grain foods regularly consumed by Americans today, according to The World's Healthiest Foods website.
Whole Seeds
Since grains are plant seeds, when eaten whole, you consume the outer bran and the inside endosperm and the germ, according to MayoClinic.com. The seed's outer bran layer provides important fiber for diets while the inner layers, the endosperm and germ, provide nutritious vitamins and minerals. Also known as the kernel, the endosperm makes up the bulk of the seed, but only provides some nutrition. It's the seed's germ that's chock-full of vitamins and minerals, according to MayoClinc.com. This is why new plants sprout from the germ. People often add wheat germ to other foods because the germ holds the most nutritional value within the seed.
Refined Grains
During manufacturing of refined grain foods, nutrients naturally found in the seed are stripped away, such as B-vitamins and iron as well as the dietary fiber, explains the American Heart Association. Refined wheat grain products include wheat flour and enriched bread. Enriched means only some of the vitamins and minerals are artificially introduced back in after refining takes place. Many nutrients and fiber, though, are typically left out of enriched grains, says the American Heart Association.
Whole Grains
Avoiding refined grains and eating whole grains instead, such as whole wheat products, will provide you with a superior source of vitamins and minerals. For example, B vitamins--folate, niacin, riboflavin and thiamine--found in whole grains are important for metabolism health, according to the American Heart Association. Important minerals are also found in whole grains. Iron helps the blood distribute oxygen; magnesium aids bone and muscle development and function; potassium also helps muscles, the cells and nervous systems and blood pressure; and selenium promotes a healthy immune system. The fiber in whole grain products benefits your heart and colon. The American Heart Association suggests eating whole grains to promote the reduction of blood cholesterol and to reduce the risk of heart disease.
Whole Wheat Products
To eat healthy wheat seed regularly, replace common refined wheat products with whole wheat foods. For example, replace ordinary cereals with cereals high in fiber, such as shredded wheat or bran flakes; bake with unrefined or whole wheat flour; and use whole wheat tortillas for Mexican food. Don't be fooled by the color of grain foods, however. Just because a grain product is brownish or reddish in color doesn't mean it's whole wheat. On the other hand, some white bread products are made with an albino type of whole wheat, which provides the same nutritional value as colored whole wheat, according to MayoClinic.com.
Packaging
Always check package labels before purchasing grain products. The Mayo Clinic recommends checking for the word "whole" on the package and looking for "whole grain" as one of the first ingredients listed under nutritional information. Look for products that include 3 grams of dietary fiber or more in a serving.
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