Vitamins & Minerals In Grains

Grains are a food group that include brown rice, whole wheat, barley, millet, quinoa and oats. You can eat grains in their whole state, or in the form of breads and tortillas made from the flours of the ground grains. According to the plant-based diet book "The Kind Diet," the nutrients and high fiber content found in whole grains will make you feel and look healthy on the inside and out. The vitamins and minerals in grains contribute to clear skin, weight loss, hormonal balance, chronic disease prevention and bowel movement regularity.

B Vitamins

Whole grains are high in all B vitamins except B-12, which is only found in animal products. These vitamins calm the nervous system, maintain your hormonal balance and contribute to clear skin. They also give you energy and can boost your metabolism.

Manganese

Whole grains, particularly brown rice, are very high in the mineral manganese. This mineral is an antioxidant that plays an essential role in metabolism, bone development and wound healing.

Iron

Whole grains are an excellent source of the mineral iron, which carries oxygen throughout the body and aids in metabolism and immune system function. The iron in whole grains is plant-based, and referred to as non-heme. To better absorb non-heme iron, you can pair it with a food high in vitamin C like oranges or bell peppers.

Fiber

Whole grains are an excellent source of fiber. This substance lowers cholesterol, reduces your risk for heart disease, cancer and diabetes, makes you feel full for a long time and helps with bowel movement regularity.