The American public has a love affair with grains--think French bread, breakfast cereal and pizza dough--but a lot of those grains are refined. That means the texture is light, but many nutrients are removed, according to the United States Dept. of Agriculture, or USDA. To reap maximum benefits, eat whole grains such as oatmeal, brown rice and whole wheat bread. These contain the entire grain kernel and pack a nutritional wallop.
Fiber
Whole grains are good sources of dietary fiber because they still have their bran and germ, according to the Mayo Clinic. Fiber helps you stay healthy in many ways. It maintains the health of your bowels and keeps bowel movements normal. It can help control the level of your blood sugar, and it may keep your heart healthy by lowering your cholesterol level and blood pressure. Fiber-rich foods can even help you lose weight. You usually have to chew them well so your body has more time to signal you're full--plus they keep you feeling satisfied longer than lighter foods do.
B Vitamins
Whole grains are also rich in B vitamins, the USDA says. These vitamins, including riboflavin, niacin, thiamin and folate, promote a healthy nervous system. They also benefit your metabolism by releasing energy in your body. Folate helps create red blood cells, too. This is especially important for pregnant women because it reduces the risk of birth defects.
Magnesium
You get a healthy dose of magnesium when you eat whole grains, according to the National Institutes of Health, or NIH. Magnesium helps your biochemical functioning in hundreds of ways. It keeps your muscles and nerves healthy, supports your immune system and maintains bone strength. It also contributes to a steady heartbeat and helps keep your blood sugar and pressure normal.
Selenium
The NIH says whole grains also supply selenium, an important trace mineral. Selenium helps make selenoproteins, antioxidant enzymes that protect cells and may prevent heart disease and cancer. Some selenoproteins also support your immune system and help with thyroid function.
Iron
Iron is another important element in whole-grain foods, according to the USDA. Iron helps move oxygen in the blood, and it's especially important for women of childbearing age who may be prone to anemia.
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